Exercises for Those With Knee Pain

If you’ve been suffering from knee pain but still want to get in some exercise, you will benefit from workouts that help to strengthen the muscles around your knee. Not only will this give you a source of exercise, but it will also likely reduce the pain you experience, making it possible for you to handle additional workouts. Learn some exercises for those with knee pain by reading below.

Straight Leg Raises

Knee pain can stem from many issues. One step you can take to reduce many of these problems is to strengthen your quadriceps. These are the muscles in front of your thigh that give support to your knees, so improving them should lessen the pain. Straight leg raises are great for the quadriceps. Start by lying on your back on a mat. Bend the leg you’re not working at the knee with your foot flat to the floor. Raise the leg with the weaker knee so that it reaches the height of your opposite knee, and then lower it back down. Do three sets of 10 to 15 reps for each leg.

Prone Straight Leg Raises

Lie flat on your stomach with your legs straight. Tighten your glutes and the hamstring of the leg you want to work on first. Lift your leg toward the ceiling above you. Hold it for three to five seconds before lowering it back down. You can also increase the resistance by adding weights to your ankles. Make sure you’re not feeling any back pain while doing these. Perform 10 to 15 of these lifts for each leg.

Wall Sits

One of the best exercises for those with knee pain is a wall sit. It will help to strengthen multiple muscles in your body by working them all at once. Start by standing with your back against a wall. Make sure you have your feet shoulder-width apart. Bend your knees slowly until you’ve reached a sitting position with your thighs horizontal and your knees at a right angle. Check that you’re keeping your back and pelvis to the wall the whole time. Hold the position for 5 to 10 seconds. Then, raise yourself back up until you’re standing straight. These can be a bit strenuous, so be careful not to overwork yourself. Try doing 5 to 10 of these when you first start.


For this exercise, you’ll need something to step up onto, such as a low bench, the bottom step of a staircase, or preferably, a platform designed for working out. Start from the elevated position, and make sure to keep your pelvis level as you perform this exercise. Bending your knee on the platform, lower your opposite foot to the floor behind you. Touch your toes to the floor gently, then rise back up. Perform 10 to 15 of these for each leg.

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