Exercises for the knee with photos and instructions.
Exercises for the knee mainly strengthen your thigh muscles, hamstrings and glutes, and so increase the load tolerance of the joint. The knee handles plenty of load every day during stair-climbing, squatting and most sports. Knee complaints rarely stand alone; knee stability is closely linked to the strength and control from your hips and ankles. Below are a number of exercises with images and clear instructions.
This page provides general information and is not a substitute for physiotherapy advice. If you have any complaints, consult a physiotherapist.
Exercise sheet · Knee · 15 exercises
Exercises for your knee
General examples with an image and a short explanation. Which exercises suit you is something you decide together with your physiotherapist.
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01Goblet Squat
Quadriceps · Glutes
Hold a dumbbell or kettlebell in front of your chest. Lower down by pushing your hips back while keeping your chest tall. Drive yourself up by pushing the floor away.
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02Step Ups
Quadriceps · Hamstrings · Glutes
Place one foot on a raised platform. Drive yourself up until you are fully upright on top of the box. Step back down under control.
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03Squat
Quadriceps · Hamstrings · Glutes
Set your feet shoulder-width apart. Lower down by pushing your hips back as if sitting on a chair. Drive yourself up until you are standing tall again.
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04Lunges
Quadriceps · Hamstrings · Glutes
Step forward with one leg and lower until both knees are bent. Push yourself back to the starting position.
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05Leg Press
Quadriceps · Hamstrings · Glutes
Place your feet on the plate and lower the weight by bending your knees. Then press the plate away until your legs are almost extended.
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06Leg Extension
Quadriceps
Sit in the machine with your ankles behind the roll. Extend your legs until they are fully straight. Lower the weight under control.
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07Wall Sit
Quadriceps · Glutes
Stand with your back against a wall and lower your hips until your knees are at a 90-degree angle. Place your feet hip-width apart with your heels directly under your knees. Keep your whole back against the wall, including your lower back. Hold the tension.
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08Box Jumps
Quadriceps · Hamstrings · Glutes
Stand in front of a box with feet hip-width apart. Bend slightly at the knees and jump explosively up onto the box. Land softly with both feet and extend your hips fully.
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09Front Squat
Quadriceps
Rest the barbell on the front of your shoulders and keep your elbows high. Lower straight down as if sinking between your feet. Drive yourself powerfully back up.
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10Reverse Nordic Curl
Quadriceps
Kneel on a mat with your knees at hip width and your feet stretched out behind you. Keep your torso and thighs in one line and slowly lean back by bending your knees without folding at your hips. Keep your thighs engaged during the descent. Come back up under control.
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11Short Arc Quad
Quadriceps
Lie on your back with a rolled towel or a foam roller under the knee so the knee stays slightly bent. Straighten the knee by lifting the lower leg until it is horizontal, without lifting the thigh off the roll. Squeeze the thigh at the top. Lower under control.
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12Walking Quad Stretch
Quadriceps · Hip Flexors
Walk forwards calmly and with each step grab your ankle behind you with the hand on the same side. Pull your heel gently towards your glute and push your hip forward. You'll feel a stretch along the front of your thigh. Keep your knees close together and don't let the bent knee fall out to the side. Let go, step through.
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13Quad Set
Quadriceps
Lie on your back with the leg straight and a rolled-up towel under the knee. Tighten the thigh muscle by pressing the knee down into the towel and lifting the heel slightly off the mat. Keep the leg straight. Hold the tension and relax slowly.
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14Lateral Lunge
Quadriceps · Glutes
Stand upright with your feet shoulder-width apart. Step your right foot far out to the side and sink into a squat over your right leg while your left leg stays straight. Push your hips back as if sitting in a chair behind you. Drive back to the centre.
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15Bulgarian Split Squat
Quadriceps · Glutes · Hamstrings
Stand with your back to a bench and place one foot behind you on it. Put all your weight on your front foot. Lower yourself under control toward the floor, keeping your front knee tracking straight. Drive back up by pushing the floor away under your front foot.
This is how a physiotherapist turns these into a program.
A physiotherapist turns exercises like these into a personal program in seconds and shares it via a link. This is what that looks like on your phone.
Are you a physiotherapist yourself? This is how you build programs like this in secondsWhen should you see a physiotherapist?
Knee pain during movement or at rest? Or questions about training or load? A physiotherapist can help. Together you look at the cause and put together a plan that fits your situation.
Frequently asked questions
Do knee exercises help with osteoarthritis of the knee?
For knee osteoarthritis exercises are broadly used by doctors and physiotherapists to reduce complaints and support the function of the joint. Strengthening the quadriceps and hip muscles, and keeping the joint mobile, is often part of the advice. The right progression differs per person, so always seek personal advice from a physiotherapist.
How often should I do knee exercises?
Frequency and progression differ per person and per complaint. That is why we deliberately do not mention numbers or schedules here. A physiotherapist tailors that to your loading capacity, situation and goal.
Can I just do these exercises myself?
The exercises on this page are general examples. If you have pain, a recent injury or doubt about the execution, do not start on your own but consult a physiotherapist first.
How do I take these exercises to my physiotherapist?
Use the “Take these exercises to your physio” button. Your physiotherapist can use Kinmo to put together a personal schedule from exercises like these in seconds and share it with you via a link.
