A personal trainer recommends five simple exercises designed to strengthen the muscles supporting the knees, improve stability and support mobility without high-impact activity or specialized workout equipment.
By yourNEWS Media Newsroom
Knee pain and instability can make everyday activities such as walking, climbing stairs and standing for extended periods uncomfortable, but strengthening the muscles surrounding the joints may help improve mobility and reduce discomfort without requiring strenuous exercise.
Personal trainer Kelly Collins has identified five low-impact exercises that target the quadriceps, hamstrings, hips, calves and core, helping support the knees while minimizing unnecessary stress on the joints. The movements require little equipment and can be performed at home.
In her PaleoHacks guide to low-impact knee exercises, Collins explains that muscle strength plays an important role in protecting joints from excessive strain.
When the muscles surrounding the knees are weak or underused, the joints may be subjected to greater mechanical stress during daily movement. Strengthening those muscles can improve stability, balance and the body’s ability to absorb forces during physical activity.
The American Academy of Orthopaedic Surgeons (AAOS) similarly recommends targeted strengthening exercises to support knee health, explaining that stronger muscles help absorb shock and reduce stress on the joint.
Collins recommends performing the following five exercises two or three times weekly, beginning each session with a five- to 10-minute walk to warm up the muscles and joints.
1. Straight Leg Lifts
Straight leg lifts strengthen the quadriceps, the large muscles along the front of the thighs that help support the knees. The exercise also engages the abdominal and hip muscles.
Begin by lying on your back with both knees bent and your feet resting flat on the floor. Position your hands alongside your body with your palms facing downward.
Straighten one leg along the floor while keeping the opposite knee bent. Flex the foot of the straightened leg, engage the thigh and abdominal muscles, and slowly raise the leg approximately 12 inches above the ground.
Hold the raised position for five seconds before gradually lowering the leg to the floor. Perform five repetitions, then repeat the movement with the opposite leg.
The controlled lifting motion strengthens the muscles that stabilize the knee without requiring the joint to bear the body’s full weight.
2. Heel Slides
Heel slides are designed to improve knee movement while engaging the hamstrings, which run along the backs of the thighs.
Lie on your back with your knees bent and feet on the floor. Extend one leg forward, keeping a slight bend in the knee and the heel in contact with the floor.
Slowly slide the heel toward the buttocks, allowing the knee to bend naturally. Reverse the movement by sliding the heel away until the leg is almost straight.
Repeat the exercise 10 times on each leg.
The movement encourages controlled knee flexion and extension, which can help maintain mobility and support the muscles involved in bending the joint.
Because heel slides do not require standing or balancing, they may be useful for individuals who have difficulty performing weight-bearing exercises.
3. Low Step-Ups
Step-ups strengthen the quadriceps, hips and core while also challenging balance and coordination.
Stand directly in front of a sturdy, low exercise step. A stable yoga block at its lowest height may also be used when appropriate.
Place one foot on the elevated surface while keeping your hands on your hips. Tighten the abdominal muscles and press through the raised foot to lift the opposite foot from the ground.
Hold the position for approximately five seconds, then slowly lower the back foot to the floor.
Complete five repetitions on each side.
Step-ups resemble the movements used when climbing stairs or stepping onto a curb. Strengthening the muscles involved in these activities may help improve everyday mobility.
However, the exercise places greater weight-bearing demands on the knees than floor-based movements. Individuals experiencing pain or instability should use a lower step, hold a stable support for balance or avoid the exercise until they have received appropriate guidance.
4. Supported Wall Squats
Wall squats strengthen the quadriceps, inner thighs and core while using a wall to support the back.
Stand with your back against a wall and slowly move your feet forward approximately two to three feet. Extend your arms in front of your body and engage your abdominal muscles.
Keeping your back against the wall, gradually slide your hips downward into a squat.
Collins recommends lowering until the hips are approximately level with the knees, but individuals who find the movement uncomfortable can perform a shallower squat instead.
Hold the position for five to 10 seconds, then press through the heels to return to standing.
Repeat the exercise five times.
Wall squats can help develop lower-body strength, particularly in the muscles responsible for supporting the knees during walking, standing and stair climbing.
The depth of the squat should be adjusted to individual comfort and ability. People experiencing knee pain should not force themselves into a deep squat, especially if the movement causes sharp discomfort.
5. Standing Calf Raises
Calf raises strengthen the muscles along the backs of the lower legs and can help improve ankle stability and balance.
Stand beside a sturdy chair or wall, using one hand for support. Position your feet approximately hip-width apart and keep your body upright.
Slowly raise both heels until your weight rests on the balls of your feet.
Tighten the calf muscles and hold the raised position for three seconds before lowering your heels to the floor.
Perform 10 repetitions.
Although calf raises primarily target the lower legs, improving calf strength and ankle control can contribute to better stability throughout the lower body.
The exercise can also be modified by holding a chair with both hands for additional balance.
Collins recommends incorporating these five movements into a regular routine rather than attempting to complete increasingly difficult exercises immediately.
The AAOS knee conditioning program similarly emphasizes warming up before exercise, strengthening the muscles supporting the knee and gradually improving flexibility and mobility.
Its guidance recommends five to 10 minutes of low-impact activity, such as walking or stationary cycling, before beginning strengthening exercises.
The organization also advises people recovering from knee injuries or surgery to work with a physician or physical therapist to identify appropriate movements and avoid activities that could aggravate an existing condition.
Knee pain can arise from several causes, including arthritis, previous injuries, muscle weakness, tendon problems and abnormalities involving the joint’s supporting structures. Consequently, exercises that benefit one individual may not be suitable for another.
The five exercises outlined by Collins offer options for developing lower-body strength, but they are not guaranteed to eliminate knee pain or correct every underlying condition.
Persistent pain, significant swelling, locking, repeated buckling or difficulty bearing weight warrants medical evaluation. Exercise should be stopped or modified if it causes sharp pain or worsening symptoms.
Collins’ recommended routine can be performed with minimal equipment, including a mat, sturdy chair and low step, and is intended to help individuals gradually strengthen the muscles surrounding their knees while maintaining regular physical activity.
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