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knee strengthening exercises

Why is Knee Strength Important?

The strength of your knees has a profound impact on the rest of your body. Our body parts and organs never live in isolation to each other; their influence radiates outward and changes other areas. Weak knee muscles put a lot of pressure on the joints, and they make you vulnerable to conditions like tendonitis and bursitis.

Doing strengthening exercises is an excellent way to increase the strength and flexibility of the muscles surrounding the knee. People who have knee osteoarthritis can particularly benefit from learning the best knee strengthening exercises. People who experience either acute or chronic knee pain can really gain from strengthening exercises. Strengthening hip and leg muscles has also proven to be useful for knee support and pain.1 A 2012 research project concluded that strengthening the quadriceps successfully tightens the knee muscles and leads to stability.4

What Causes Weak Knees?

Some of the symptoms associated with weak knees include knee pain, stiffness, swelling, trouble walking and climbing stairs, pain when changing leg positions, and having a tough time straightening out the knee joint.3

Weak knees can develop because of an injury, infection, or sprain. They can also be the result of over or underusing the joints, muscles, and tendons in the area, obesity, knee or hip surgery, or old age.

Knee weakness is a symptom of several possible diseases and conditions, including muscular dystrophy, amyotrophic lateral sclerosis, upper motor neuron disease, and osteoarthritis.2 In 2014, researchers in Norway and Denmark conducted a literature review and meta-analysis on osteoarthritis. They found that knee weakness is definitely a risk factor in developing osteoarthritis, in both men and women.6 Much of the research, however, has shown that women are at higher risk for osteoarthritis than men.

8 exercises to strengthen knees.

Knee Strengthening Exercises

Doing knee strengthening exercises on a regular basis will start you on the road towards eliminating your knee pain for good. They will also help you to recover more quickly from any injuries you incur. Here are some of the best exercises for strengthening the muscles, tendons and joints around your knees. Exercise is always better when combined with a nutritious diet and supplementation when required. Popular supplementation includes pre workouts, multiviatmins, and natural testosterone support products for men like HexoFire Labs. All of these exercises can be done at home, and they don’t require any special equipment except for a chair. Good luck!

Quad Clenches to Strengthn Knees

• Lie either flat on your back or sit up.
• Make sure your legs and knees are held straight.
• Push your knee down.
• Clench the front thigh muscle for 3 seconds.
• Start with 5 sets of repetitions on each knee.8

Hip Hinges for Stronger Knees

• Stand up and bend your knees slightly.
• Place your forearms on a table that’s a little lower than you.
• Swing one leg upward behind you, lifting your hips up and down at the same time.
• Clench your butt as you swing.
• Do the same with the other leg, and repeat.
• Start with 5 sets of repetitions on each leg.7

Lunges to Prevent Weak Knees

• Stand up with your legs spread apart.
• Put your right leg in front and your left leg in back in a scissor-like position.
• Slowly lower yourself down, bending your knees, until your right knee is just about at a right angle.
• Push yourself back up, using your heels, and keeping your back straight.
• Start with 5 sets of repetitions on each leg.5


• Stand up with your feet about a metre apart and your hands at your sides.
• Point your feet a little bit outward.
• Slowly lower your body downward, keeping your back straight.
• Don’t bend your knees more than a right angle. They shouldn’t surpass your feet.
• Start with 3 sets of 10 repetitions.5

Stronger Knees with Thigh Contractions

• Sit in a chair and keep your back straight.
• Lift and straighten one of your legs until it’s fully extended.
• Shift your foot so it’s turned outward a little.
• Clench your thigh muscles.
• Hold the position for 15 seconds.
• Start with 3 sets, 15 second on each leg.5

Leg Raises to Improve Knee Strength

• Lie on your back with one leg straight and the other lifted up.
• Tighten your thigh muscle on the leg that’s straight.
• Lock your knee straight.
• Lift the other leg a few inches off the ground and hold for five seconds.
• Lower the leg and do the other.
• Start with 10 sets, 5 second on each leg.9

Knee Marching

• Sit in a chair with your back straight.
• Keep your feet flat on the floor.
• Lift up one leg after the other in a marching motion.
• Keep marching, making sure you lift each leg at least 6 inches off the ground.
• Start with one minute of marching twice a day.

Long Arcs

• Sit in a chair with your back straight.
• Keep one foot flat on the floor with your knee bent.
• Slowly lift up the other leg and straighten out the knee.
• Hold the position for 5 seconds.
• Start with 10 sets, 5 second on each leg.9

Knee Strengthening Exercises After Injury

You may be tempted to avoid exercise after a knee or leg injury, or after knee surgery. However, that would be the wrong tactic. It’s actually very important to start doing exercises right away, although you’ll obviously be careful and do them slowly and gently. The reason it’s so crucial is because doing exercises is how you’ll recover from the injury. You need to strengthen your knee or leg muscles and joints as well as the muscles and joints around it. Another key point is that an injury to one part of the body can lead to injuries in other parts. For example, if you injure your knee joint it can lead to injuries in the hip and ankle joints.8

Last Thoughts on Knee Strengthening Exercises

Bodily injuries sometimes have an impact on other parts of the frame, causing additional injuries. The knees are related to the legs, the thighs, the ankles, and the hips, to name a few. That means that knee strengthening exercises can tighten not only the knees but also these other body parts. They can also help prevent injury. If you already have an injury or have recently gone through knee surgery, you must exercise and strengthen your knees in order to heal.

Sources Cited

  • 1[No authors listed] (Jan 2018). Anterior Knee Pain: What Muscles Should I Strengthen? J Orthop Sports Phys Therapy, 48(1), 32. Retrieved online at
  • 2[No authors listed] (2014). Causes of Knee Joint Weakness. Right Diagnosis. Retrieved online at View Reference
  • 3[No authors listed] (November 2014). Causes of Weak Knees: Symptoms & Natural Ways to Strengthen Them. Tandurust. Retrieved online at View Reference
  • 4Imoto, A. M., Peccin, M. S., & Trevisani, V. F. (2012). Quadriceps strengthening exercises are effective in improving pain, function and quality of life in patients with osteoarthritis of the knee. Acta ortopedica brasileira, 20(3), 174-9. Retrieved online
  • 5National Health Service (NHS), U.K. Knee Exercises for Runners. Crown Copyright. Retrieved online at View Reference
  • 6Øiestad, B.E. et al. (2014). Knee extensor muscle weakness is a risk factor for development of knee osteoarthritis. A systematic review and meta-analysis.
    Osteoarthritis and Cartilage, 23(2), 171 – 177. Retrieved online at
  • 7Okura, Lynn (Dec 6, 2017). Why This Knee Strengthening Exercise is so Important for Women. Huffpost.
  • 8Park, S. J., Kim, Y. M., & Kim, H. R. (2016). The effect of hip joint muscle exercise on muscle strength and balance in the knee joint after meniscal injury. Journal of Physical Therapy Science, 28(4), 1245-9. Retrieved online at
  • 9Wilson, Chloe (2018). Knee Pain Explained. Wilson Health Ltd. Retrieved online at View Reference