Knee Strengthening Exercises: A Simple 4-Week Guide

Knees take a lot of abuse—whether you run 5Ks, sit at a desk all day, or are simply trying to stay active as you age.

The right knee strengthening exercises can help improve stability and make daily activities (like stairs) feel easier. And if you’re returning to training after time off, a simple strength routine can help you rebuild confidence.

Quick Summary: A Simple Starter Routine

If you want a simple starting point, here’s a knee-strength routine that lines up well with common clinical guidelines.

• How often: 2–3 sessions per week (with rest days between)
• How many exercises per session: pick 4–6
• Warm-up: 5–10 minutes (easy walk or stationary bike)
• Rule of thumb: aim for “good discomfort, not bad pain” (muscles working is okay; sharp joint pain isn’t)

Choose exercises that cover these categories:

• Front of thigh (quads):
  • Quad sets
  • Seated knee extensions
  • Wall sits
• Back of thigh + hips:
  • Glute bridges
  • Hamstring curls
• Side hips (stability):
  • Banded side-steps
• Functional movements:
  • Sit-to-stands
  • Step-ups

This approach is consistent with longer-term, progressive programs like the AAOS Knee Conditioning Program and PT education resources like Hospital for Special Surgery (HSS).

If you prefer to follow a ready-made routine, jump to the 4-week plans near the end.

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Why Knee Strengthening Exercises Matter

Many people assume knee pain is just about the joint itself—“bad knees,” arthritis, or age. But often, the real issue is that the muscles that control the knee aren’t doing their share.

The knee is basically the “middle manager” between your hips and feet. When your quads, hamstrings, and glutes are stronger, they can absorb more force and keep your knee moving in a more controlled path during walking, squatting, and climbing stairs.

If you sit a lot, the opposite tends to happen: the muscles and tendons around the knee can get stiff, and the “support system” doesn’t kick in as smoothly when you stand up and move—an idea echoed by guidance from Hospital for Special Surgery (HSS).

Key benefits of knee strengthening exercises

Done consistently, a smart knee program can help:

• Reduce everyday aches and stiffness
• Improve balance and stability
• Make stairs, hills, and longer walks or runs feel easier

How often should you do knee strengthening exercises?

A good starting point is 2–3 strength sessions per week.

That schedule matches recommendations from Hospital for Special Surgery (HSS) to do strengthening work about three times weekly with rest days in between, and it fits within longer conditioning approaches like the AAOS Knee Conditioning Program (which suggests continuing exercises 2–3 days per week for maintenance after an initial 4–6 week phase).

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Quick Self-Check: Which Starting Level Is Right for You?

Use this simple self-check to choose Beginner, Intermediate, or Advanced starting points. If you’re unsure, err on the easier level and progress as you feel stronger.

1. Current knee symptoms

• Mostly pain-free, or only mild stiffness that eases as you move → you can consider Intermediate or Advanced, depending on strength.
• On-and-off pain with stairs, squats, or longer walks → start with Beginner or Intermediate.
• Sharp pain, locking, catching, or giving way → see a clinician before starting a new strengthening program (these are examples of “get checked out” symptoms highlighted by Hospital for Special Surgery (HSS)).

2. Strength and confidence test

Try these simple checks (hold onto support if needed):

• Sit-to-stand test: Can you stand up from a regular-height chair 10 times in a row without using your hands and without significant knee pain?
• Single-leg balance: Can you stand on one leg for 10 seconds without grabbing a support or feeling very unstable?

Choose your level:

• Beginner: Knee pain with basic movements, difficulty standing up 10 times, or trouble balancing on one leg.
• Intermediate: Daily tasks are okay, but stairs, hills, and longer walks/runs feel challenging.
• Advanced: You’re active (e.g., regular runner, gym-goer) and mostly pain-free but want stronger, more resilient knees.

You can move up a level once exercises feel easy and you’ve had at least 2 weeks without increased pain.

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How to Do Knee Strengthening Exercises Safely

This article is for education, not medical diagnosis. If you have significant or worsening knee pain, a recent injury, or a history of surgery, talk with your doctor or physical therapist before starting a new exercise routine.

Before you jump into the exercises, a few ground rules will help you build strength without flaring up your knees.

Warm up first

Spend 5–10 minutes on light movement to get blood flowing. The AAOS Knee Conditioning Program recommends a 5–10 minute warm-up (like walking or stationary cycling) before starting strengthening work.

Warm-up ideas:

• Easy walking (indoors or outside)
• Stationary cycling with low resistance
• Gentle marching in place

Follow the “good discomfort, not bad pain” rule

Mild muscle effort or a light “working” sensation around the thighs and hips is normal. Sharp, stabbing, or joint-line pain is not.

Both the AAOS Knee Conditioning Program and the Mass General “Strength Training for the Knee” guide (PDF) emphasize avoiding pain during exercises and progressing gradually.

Stop or modify an exercise if you notice:

• Sudden sharp pain inside the knee
• Swelling or heat after exercise
• Locking, catching, or giving way

If these signs persist, talk with a physical therapist or healthcare professional.

Sets, reps, and progression

Many clinical knee programs are structured as a 4–6 week ramp-up, with gradual progression in either reps, range of motion, or resistance (for example, the AAOS Knee Conditioning Program uses a 4–6 week progression before transitioning to maintenance).

A practical starting point:

• Start with 1–2 sets of 8–12 reps (or 10–20 second holds) for each exercise.
• Gradually build toward 2–3 sets of 10–15 reps or 20–30 second holds.
• When an exercise feels easy, you can:
  • Add a set
  • Add resistance (band, dumbbell, or household item)
  • Make it single-leg or increase the range of motion

If you like very “numbers-based” progression, the Mass General “Strength Training for the Knee” guide (PDF) describes a progressive resistance approach (including small weight increases over time).

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The Core Knee Strengthening Exercises Menu

These exercises are grouped by level, but many can be adapted up or down. You don’t need to do every move—choose 4–6 that feel good, cover both legs, and target the front, back, and sides of your hips and thighs.

Beginner: Joint-Friendly Foundations

Ideal if you’re dealing with stiffness, early osteoarthritis, or you’re returning to exercise after a break.

1. Quad sets (isometric thigh contraction)

Early rehab programs commonly start with quad sets to “wake up” the quadriceps with minimal joint strain (you’ll see quad set instructions in resources like the MyHealth Alberta “Knee: Exercises” sheet and the Mass General “Strength Training for the Knee” guide (PDF)).

Targets: Quadriceps (front of thigh)

How to do it:

1. Lie on your back or sit with legs straight out.
2. Place a small towel roll under your knee if comfortable.
3. Gently press the back of your knee down into the floor/towel by tightening your thigh muscle.
4. Hold 5–10 seconds, then relax.

Programming: 1–2 sets of 10 reps per leg.

Make it easier: Shorten the hold to 3–5 seconds.

Make it harder: Add a light ankle weight once pain-free.

2. Seated knee extensions (no weight or light band)

Targets: Quadriceps

How to do it:

1. Sit tall in a chair, feet flat on the floor.
2. Slowly straighten one knee until your leg is nearly straight.
3. Squeeze the muscle above your kneecap, hold 2–3 seconds.
4. Lower back down with control.

Programming: 2 sets of 8–12 reps per leg.

Make it easier: Reduce the range of motion so your leg is not fully straight.

Make it harder: Add a light ankle weight or loop a resistance band around both ankles.

3. Glute bridge

The AAOS Knee Conditioning Program emphasizes strengthening the hips and thighs because those muscles help keep your knee mechanics more supported during daily movement.

Targets: Glutes, hamstrings, core

How to do it:

1. Lie on your back with knees bent, feet hip-width apart.
2. Tighten your core, then press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
3. Squeeze your glutes at the top for 2–3 seconds.
4. Lower slowly.

Programming: 2–3 sets of 8–12 reps.

Make it easier: Lift only partway.

Make it harder: Hold a weight on your hips or progress to single-leg bridges.

4. Sit-to-stand from chair

Recommended by the Arthritis Foundation, the sit-to-stand is a practical exercise for building everyday leg strength.

Targets: Quads, glutes, functional strength

How to do it:

1. Sit on a sturdy chair with feet under your knees.
2. Lean slightly forward and push through your heels to stand up.
3. Slowly lower back down with control.

Programming: 2–3 sets of 6–10 reps.

Make it easier: Use a higher chair or hands for support.

Make it harder: Hold a light weight at your chest.

5. Standing calf raises (with support)

Calf raises appear in programs like the AAOS Knee Conditioning Program.

Targets: Calves, ankle stability

How to do it:

1. Stand behind a chair or countertop, hands lightly resting for balance.
2. Rise up onto the balls of your feet, hold 1–2 seconds.
3. Lower slowly.

Programming: 2–3 sets of 10–15 reps.

Make it easier: Smaller range of motion or perform seated.

Make it harder: Progress to single-leg calf raises.

If balance feels like the main limiter: A little ankle stability work can go a long way. Adding these ankle strengthening exercises can also be beneficial.

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Intermediate: Everyday Strength and Stability

Great if you walk regularly, climb stairs, or do light workouts but still notice some knee discomfort with higher loads.

6. Wall sit

Targets: Quads, glutes, core

How to do it:

1. Stand with your back against a wall, feet about 1–2 feet in front of you and hip-width apart.
2. Slide down until your knees are bent about 45–60 degrees.
3. Keep knees stacked over mid-foot (not collapsing inward).
4. Hold 15–30 seconds, breathing steadily.

Programming: 2–3 holds.

Make it easier: Stay higher or shorten the hold.

Make it harder: Hold 45–60 seconds or add a light weight.

7. Mini squats (counter support)

This mirrors “shallow knee bend” style exercises commonly recommended in rehab handouts like MyHealth Alberta “Knee: Exercises”.

Targets: Quads, glutes, hamstrings

How to do it:

1. Stand holding a countertop or chair for balance.
2. Sit your hips back and bend your knees to a comfortable depth.
3. Keep knees tracking over your toes; avoid letting them cave inward.
4. Push through your heels to stand.

Programming: 2–3 sets of 8–12 reps.

Make it easier: Smaller knee bend.

Make it harder: Go a bit deeper or hold a light weight.

8. Step-ups (low step)

Step-ups show up in progression-style resources like the Arthritis Foundation knee exercise progressions and in advanced progressions in the Mass General “Strength Training for the Knee” guide (PDF).

Targets: Quads, glutes, balance

How to do it:

1. Use a low step or bottom stair (4–6 inches).
2. Place your whole foot on the step.
3. Press through your heel to step up, bringing the other foot to meet it.
4. Step back down with control.

Programming: 2–3 sets of 8–10 reps per leg.

Make it easier: Use a lower step or hold a railing.

Make it harder: Higher step or hold light weights.

9. Side-steps with band

Side-steps with a resistance band build the “side hip” support that helps keep your knee from collapsing inward when you walk, run, or climb stairs. This exercise also appears in knee exercise collections from HSS and the Arthritis Foundation.

Targets: Glute medius (side hip)

How to do it:

1. Place a light band around your thighs (above knees) or ankles.
2. Bend knees slightly.
3. Step sideways while keeping knees aligned with toes.
4. Take 8–10 steps one direction, then back.

Programming: 2–3 laps each direction.

Make it easier: Lighter band or band above knees.

Make it harder: Heavier band or slightly larger steps.

10. Hamstring curls (standing)

Hamstring curls are part of the AAOS Knee Conditioning Program, and hamstring curl variations also appear in the Mass General “Strength Training for the Knee” guide (PDF).

Targets: Hamstrings

How to do it:

1. Stand holding a chair or countertop.
2. Shift weight to one leg.
3. Bend the opposite knee, bringing your heel toward your glutes.
4. Lower slowly.

Programming: 2–3 sets of 10–15 reps per leg.

Make it easier: Smaller range.

Make it harder: Add an ankle weight.

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Advanced: Runners and Active Adults

Use these if you already tolerate basic squats, step-ups, and walking or running without significant pain.

11. Bodyweight squats (full or box squats)

Think of the full squat as the “bigger sibling” of a mini squat: once you can do shallow squats with great control and no symptom flare, gradually increasing depth helps build strength through a larger range of motion.

If you’re looking for runner-friendly form cues, the NHS knee exercises for runners includes guidance on wall squats and squats (including keeping knees aligned and avoiding pain).

Targets: Quads, glutes, hamstrings, calves, core

How to do it:

1. Stand with feet about shoulder-width.
2. Sit hips back and bend knees to a comfortable depth.
3. Keep weight in your heels/mid-foot and knees tracking over toes.
4. Drive through your feet to stand.

Programming: 3 sets of 8–12 reps.

Make it easier: Squat to a box or chair.

Make it harder: Add dumbbells.

12. Reverse lunges

Lunges are a staple in runner-focused resources like the NHS knee exercises for runners. Reverse lunges can be a useful progression because you can control stride length and depth—often making them easier to scale than forward/walking lunges.

Targets: Quads, glutes, hamstrings, balance

How to do it:

1. Stand tall, feet hip-width.
2. Step one foot back, lowering your hips until both knees are bent at a comfortable angle.
3. Keep front knee over mid-foot; avoid letting it cave inward.
4. Push through the front foot to return to standing.

Programming: 2–3 sets of 8–10 reps per leg.

Make it easier: Shorter step back and shallow depth.

Make it harder: Hold dumbbells.

13. Single-leg Romanian deadlift (supported)

If you want a simple hinge pattern to pair with squat work, HSS includes deadlift variations as part of its knee-strength education.

Targets: Hamstrings, glutes, balance

How to do it:

1. Hold a support with one hand.
2. Shift weight onto one leg, knee slightly bent.
3. Hinge at the hips, reaching your free leg back as your torso tips forward.
4. Keep your back flat.
5. Drive through the heel to stand.

Programming: 2–3 sets of 8–10 reps per leg.

Make it easier: Limit hinge depth.

Make it harder: Hold a weight.

14. Lateral step-downs

A common move in advanced programs, lateral step-downs build single-leg strength and control. Similar step-up/down drills are described in the Mass General “Strength Training for the Knee” guide (PDF).

Targets: Quads, glutes, lateral hip control

How to do it:

1. Stand on a low step with one foot, keeping your other foot hanging freely off the edge.
2. Slowly bend the knee of the leg on the step, lowering the hanging heel toward the floor.
3. Lightly tap the heel down, then press through the step foot to return.

Programming: 2–3 sets of 8–10 reps per leg.

Make it easier: Lower step and smaller motion.

Make it harder: Higher step or light weight.

15. Marching glute bridge

Targets: Glutes, hamstrings, core, single-leg stability

How to do it:

1. Start in a regular bridge position (hips lifted).
2. Keeping hips level, slowly lift one foot a few inches off the floor.
3. Hold 2–3 seconds, then place it down and switch sides.

Programming: 2–3 sets of 6–8 marches per leg.

Make it easier: Keep hips lower.

Make it harder: Add a band around thighs.

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Cool-Down Stretches Menu

A cool-down helps restore flexibility after knee strengthening exercises.

Use any of these after sessions (or on rest days). Aim for a gentle stretch, not sharp pain.

Standing quad stretch

This is one of the stretches included in the AAOS Knee Conditioning Program.

Hold: 20–30 seconds per side, repeat 1–2 times.

1. Stand tall and hold a wall/chair for balance.
2. Bend one knee and grab your ankle (or pant cuff).
3. Gently pull the heel toward your glutes while keeping knees close together.
4. Keep your torso upright—don’t arch your low back.

Calf stretch (wall)

A calf/heel cord stretch is also included in the AAOS Knee Conditioning Program.

Hold: 20–30 seconds per side, repeat 1–2 times.

1. Face a wall and place both hands on it.
2. Step one leg back and keep that heel down.
3. Keep the back knee straight for more calf stretch (or bend slightly to shift toward the soleus).
4. Lean forward until you feel a stretch in the back of the lower leg.

Standing figure-four stretch

This mirrors a figure 4 stretch recommended by HSS.

Hold: 20–30 seconds per side, repeat 1–2 times.

1. Hold a wall/chair for balance.
2. Cross one ankle over the opposite thigh (just above the knee).
3. Sit your hips back slightly (like a mini squat) until you feel a stretch in the glute/hip.
4. Keep your back long and chest up.

Seated hamstring stretch

Hold: 20–30 seconds per side, repeat 1–2 times.

1. Sit tall near the edge of your chair.
2. Extend one leg with the heel on the floor and toes up.
3. Keep your back long and hinge forward at the hips until you feel a gentle stretch in the back of the thigh.

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4-Week Sample Knee Strengthening Plans

These are starting frameworks, not rigid prescriptions. Adjust sets, reps, and exercise selection according to your level and pain response.

Plan A: 4-week knee strength plan for runners

Goal: Support pain-free 5–10K training by strengthening quads, glutes, and hamstrings.

Schedule: 2–3 sessions per week on non-consecutive days.

Session template (30–40 minutes)

1. Warm-up (5–8 minutes)

   • Easy jog or brisk walk
   • Dynamic leg swings and hip circles

2. Strength block

   Exercise	Sets x Reps
   Bodyweight Squats	3 x 8–10
   Reverse Lunges	3 x 8 per leg
   Lateral Step-Downs	2–3 x 8 per leg
   Side-Steps with Band	2 x 10 steps each direction
   Calf Raises	3 x 12–15

3. Optional finisher (5 minutes)

   • Wall sit: 20 seconds
   • Single-leg balance: 10 seconds per side
   • Rest: 30 seconds
   • Repeat for 2–3 rounds

4. Cool-down (choose 2–3)

   • Standing Quad Stretch (20–30 seconds per side)
   • Calf Stretch (Wall) (20–30 seconds per side)
   • Standing Figure-Four Stretch (20–30 seconds per side)

Progression tips (Weeks 2–4):

• Week 2: Add 1 set to squats or lunges.
• Week 3: Add light dumbbells for squats and lunges if pain-free.
• Week 4: Use a slightly higher step for lateral step-downs.

Simple pain rule: If knee pain spikes above a 3/10 or lasts more than 24 hours, scale back sets, reps, or range of motion.

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Plan B: 15-Minute Knee Plan for Desk Workers

Goal: Reduce stiffness from sitting and build baseline knee strength without a gym.

Schedule: 3–5 days per week, ideally during breaks.

Mini session (10–15 minutes)

1. Warm-up (2–3 minutes)

   • March in place, gentle knee bends, ankle circles.

2. Strength + mobility circuit

   Perform 2–3 rounds:

   Exercise	Reps / Time
   Sit-to-Stand from Chair	8–10 reps
   Standing Calf Raises (Desk Support)	10–15 reps
   Wall Sit	15–20 seconds
   Seated Knee Extensions	8–10 reps per leg
   Standing Hamstring Curls (Desk Support)	10–12 reps per leg

3. Cool-down (choose 1–2)

   • Seated Hamstring Stretch (20 seconds per side)
   • Standing Quad Stretch (20 seconds per side)

As your knees adjust, you can:

• Extend wall sits to 30–45 seconds.
• Add a third round of the circuit.
• Add light ankle weights for hamstring curls.

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Plan C: Low-Impact Knee Plan for Arthritis (and Other Joint Pain Days)

Goal: Improve confidence, mobility, and joint support while respecting pain and fatigue.

Schedule: 2–3 days per week, with at least one rest day between sessions.

Check with your clinician first if you have significant arthritis, recent injections, or a history of knee replacement.

Session template (20–30 minutes)

1. Warm-up (5 minutes)

   • Easy indoor walking with support as needed.
   • Gentle knee bends while holding a counter.

2. Strength block

   Exercise	Sets & Reps
   Quad Sets	2 x 10 per leg (5–10 second holds)
   Seated Knee Extensions	2 x 8–10 per leg
   Glute Bridge	2 x 8–10
   Sit-to-Stand (High Chair)	2 x 6–8
   Standing Calf Raises (Support)	2 x 10–12

3. Balance bonus (optional)

   • Stand at the kitchen counter, lightly holding with one hand.
   • Practice single-leg balance for 10–15 seconds per leg, 2–3 rounds.

4. Cool-down (choose 2)

   • Seated Hamstring Stretch (20–30 seconds per side)
   • Calf Stretch (Wall) (20–30 seconds per side)

A dedicated balance routine, such as these fall prevention exercises, also pairs well with knee strengthening.

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Tracking Your Knee Strength Progress

You don’t have to guess whether your knees are getting stronger. A few simple checks can show progress—and help you stay motivated.

At home

Track every 2–4 weeks:

• Sit-to-stand test: How many sit-to-stands can you do in 30 seconds without using your hands?
• Stair confidence: How do stairs feel now vs. when you started?
• Pain log: What was your knee discomfort (0–10) after workouts and the next day?

Tracking progress with objective data

For objective data to pair with how you feel, you can track changes in your leg muscles with precision.

A BodySpec DEXA scan provides that objective feedback by measuring lean mass in each leg (how much muscle you have), along with your overall body composition. Since DEXA is often considered the most accurate body composition test, it can provide a useful benchmark for comparing your baseline to a future re-scan.

Once you have that baseline, our guide to improving body composition can help you set training and nutrition targets you can actually track over time.

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When to See a Professional About Knee Pain

Knee strengthening exercises are generally safe when introduced gradually, but some symptoms need medical evaluation.

Trusted resources like Hospital for Special Surgery (HSS) recommend professional evaluation for situations like:

• Knee pain after an injury
• Knee pain that lasts more than a month
• Knee pain that interferes with daily activities
• A knee that feels unstable, gives out, or locks up

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Putting It All Together

Stronger knees aren’t about doing the most extreme exercises—they’re about consistently training the right muscles in a way your joints can tolerate.

To get started:

1. Use the self-check to choose Beginner, Intermediate, or Advanced.
2. Pick 4–6 exercises from the menu that feel good on your knees.
3. Follow one of the 4-week plans—or mix and match—to build a routine you’ll actually stick with.
4. Track your progress with simple at-home tests and (optionally) periodic DEXA scans to see how your leg lean mass is changing.

When you’re ready to put real numbers behind your training, you can book a BodySpec DEXA scan.