Strong knees are super important. They’re what keep you walking, running, and going about daily life without pain. Whether you’re bouncing back from an injury or just want to stay active as you get older, working on knee strength pays off in a big way. Trouble is, weak knees can sneak up on you, leading to discomfort or even bigger problems if you don’t take action early.
If you’ve ever struggled with knee pain, felt wobbly on stairs, or worried about keeping up with your favorite activities, you’re definitely not alone. Building up those knee muscles and the joints around them is easier than you might think, and putting in small efforts can make a real difference in your comfort and mobility. Knees do a lot for you, and they deserve some attention.
I’ve rounded up 10 of the best knee strengthening exercises that you can do at home or anywhere else. These moves are straightforward, don’t call for fancy equipment, and are a smart addition to almost any fitness routine.
It is a good idea to check with your physiotherapist before starting a new exercise plan, especially if you’re healing from an injury or new to these movements.
1. Straight Leg Raises for Stability
Straight leg raises help target your quadriceps, the big muscles at the front of your thighs that play a key role in supporting your knees. If you’re just starting out or recovering from knee pain, this move is usually safe and helpful.
How to Do It:
Lie flat on your back with one leg bent and the other straight.
Tighten your thigh muscle and slowly lift the straight leg up to the height of your bent knee.
Hold for two seconds, then lower it back down with control.
Try 10-15 reps per leg, two to three sets.
This gentle move builds up the muscles needed for daily movements and protects your knees from strain. It’s also effective as a warm-up or as part of post-rehab.
2. Seated Knee Extensions for Easy Strength
Seated knee extensions are great for building up the quads without putting extra stress on your knee joint. This is a go-to move for beginners or anyone who needs something easy on the joints when they’re starting out.
How to Do It:
Sit tall in a sturdy chair with your feet flat on the floor.
Extend one leg out until it’s almost straight (don’t lock your knee).
Hold for two seconds, then lower it back slowly.
Aim for 12-15 reps on each side, with two or three sets.
This one helps give a boost to knee strength for actions like standing up from a chair or climbing stairs. As you get stronger, you can add ankle weights for an extra challenge.3. Step-Ups to Mimic Real Life
Step-ups are pretty much like climbing stairs, but you can tweak the height to match your ability. Doing step-ups gets your glutes, hamstrings, and quads all working at once, a total win for knee support. Plus, the movement helps build balance and coordination you use every day.
How to Do It:
Find a step, sturdy bench, or box about knee height.
Step up with one foot, pressing through your heel, and bring the other foot up to meet it.
Step back down and repeat. Switch legs after each set.
Go for 10-12 step-ups per leg for two or three sets.
If balance is tricky, hang onto a wall or railing. Step-ups help you keep your confidence while moving and can even reduce the risk of trips or falls over time.
4. Wall Sits for Serious Burn
Wall sits work your quads, glutes, and calves with one simple (but challenging) isometric move. If you need to strengthen knees for sports, hiking, or even standing for long stretches, wall sits can help get you there. This move also boosts your muscular endurance and stamina.
How to Do It:
Stand with your back against a wall, feet about shoulder width apart and two feet from the wall.
Slide down until your knees are bent at roughly 90 degrees, like sitting in a chair (don’t let knees go past your toes).
Hold as long as you can with good form (aim for 20-40 seconds to start).
Rest and repeat for two or three rounds.
If this move feels tough at first, just lower down as far as feels good. Growth happens over time, so keep at it and you’ll see improvements in your knee stability.
5. Glute Bridges to Build a Solid Base
Your glutes are the foundation for all lower body movement, and strong glutes take pressure off your knees. Glute bridges target these important muscles without putting extra load on your joints. This move can also help with low back stability, which is great for whole-body health.
How to Do It:
Lie on your back, knees bent, and feet flat on the floor.
Lifting through your heels, squeeze your glutes and lift your hips toward the ceiling.
Hold at the top for a second, then lower down with control.
Do 12-15 reps for two or three sets.
Stronger glutes make sure your knees are lined up and lessen aches after busy days. As you progress, you can try single-leg bridges for a tougher workout.
6. Side Lying Leg Raises for Stability
Side lying leg raises might not look fancy, but they’re fantastic for strengthening your hip abductors. These muscles help keep your knees centered with each step, cutting down on the risk of injury. Improved hip strength also keeps your gait balanced, making walking and running smoother.
How to Do It:
Lie on your side with legs stacked and straight.
Lift your top leg about 12-18 inches, keeping it straight and in line with your body.
Lower back down. Repeat 12-15 times per side, two or three sets.
Finish one side, roll over, and tackle the other. These work your hip and thigh muscles, which help protect your knees with every step. Add a resistance band above the knees if you want to step up the intensity.
7. Calf Raises for Lower Leg Power
Calf raises don’t just strengthen your calves. They give a boost to ankle stability and add support for your knees. All you need is a flat floor and maybe a wall or counter for balance during the exercise.
How to Do It:
Stand with feet hip width apart.
Rise up onto your toes as high as you can, feeling your calves engage.
Lower down slowly. Repeat for 15-20 reps, two sets.
With time, add a third set or do the movement on one leg for extra challenge. Calf strength helps make your step steadier across uneven ground.
8. Mini Squats (No Deep Bending Needed)
Mini squats work your thighs and glutes while keeping stress low on the knees. If full squats are tough right now, this version gets you close to the same benefits without risking pain or discomfort.
How to Do It:
Stand with feet shoulder width apart. Hold onto a sturdy chair or counter for support.
Bend your knees slightly (about 30-45 degrees), keeping your chest up and back straight.
Return to standing. Repeat 12-15 times, two to three sets.
Shallow squats still work your muscles and keep your knees moving in a comfortable range. If pain shows up, pause and give your knees a rest before trying again.
9. Clamshells to Target Outer Thighs
Clamshells focus on your glutes and the outer thigh, which stabilize your hips and knees. They’re really helpful if you spend a lot of time sitting and want to wake up those overlooked muscles.
How to Do It:
Lie on your side with knees bent, legs stacked, and feet together.
Keeping feet touching, lift your top knee as high as possible without moving your pelvis.
Lower back down. Perform 12-15 reps per side, two sets.
Once you’ve built up some strength, you can introduce a resistance band above your knees for added challenge and even more activation in those outer hip muscles.
10. Hamstring Curls for Back-of-the-Knee Support
Hamstring curls focus on the muscles behind your thighs, which help control knee movement and protect against hyperextension. Keeping those hamstrings strong helps keep everything in balance around the knee joint.
How to Do It:
Stand holding a chair or countertop for balance.
Lift one heel up toward your butt, keeping knees together and thigh steady.
Lower it back down with control. Do 12-15 reps per leg, two or three sets.
Hamstring curls round out your knee workout and help balance out all the quad work from earlier moves. As you get stronger, you can even try these with ankle weights or resistance bands for an extra boost.
How to Build a Knee Strengthening Routine
Mix and match the exercises above for an all-in-one knee routine. I like choosing three to five moves and doing them every other day, with plenty of water breaks and a gentle warm-up first. If you’re pressed for time, even just a few sets makes a big difference. Sticking to a routine over time works much better than trying to go all out in one session and risking soreness or injury.
Listen to Your Body
If you feel sharp pain, stop and check your form, or take a break.
Start with smaller ranges of motion or fewer reps if you need to.
Focus on doing each move well for better, lasting results.
Everyone’s knees are different, so it’s totally fine to tweak the exercises to match how you feel. Quality matters more than the number of repetitions, especially as you build strength and confidence.
Final Tips for Stronger Knees
Making your knees stronger goes beyond just building muscle. Flexibility, balance, and being mindful of your movement all play a role in how your knees work and feel.
Don’t forget to cool down after your workouts, do some gentle stretches, and always pay attention to good form. Staying proactive with these exercises can help your knees feel better, move more easily, and stay strong so you can keep up with the activities you enjoy.
Ready to check out these knee strengthening exercises for yourself? Let me know how it works for you. I’m always happy to share extra tips and help you keep moving comfortably and confidently.
