Knee Exercises: Strengthen and Mobilise

Updated: October 2026

In short: Knee exercises mainly strengthen the thighs and glutes, which stabilise the joint, and keep it mobile. Good options are chair squats, seated leg extensions, bridges and calf raises, two to three times a week. If you have swelling, instability, locking or severe pain, check with a doctor first. As of October 2026.

With every step, your knee carries many times your body weight. Well-trained muscles take some of that load off. Here you'll find six exercises, a four-week plan and clear limits. For core training, our back exercises are a good addition.

Why do strengthening exercises help the knee?

Because muscles absorb impact and guide the joint. The quadriceps, the hamstrings and the glutes stabilise the knee when you walk, climb stairs and play sport. For knee osteoarthritis and many other knee complaints, adapted exercise is considered an important part of treatment.

Joint cartilage gets its nutrients through movement. Moderate loading is therefore usually better than taking it easy, as long as it doesn't trigger severe pain.

The knee joint connects the thigh bone and the shin bone, with the kneecap gliding in a groove. The menisci act as shock absorbers, and ligaments provide stability. Weak hip and glute muscles make it easier for the knee to drift inwards when you walk and jump, which is why the glutes belong firmly in knee training.

Which 6 knee exercises can you do at home?

Do the exercises slowly, with your knees pointing in the direction of your toes. A slight muscle burn is normal, sharp pain in the knee is not.

Seated leg extension: Lift your lower leg, hold for 2 seconds, lower it. 12 repetitions per side.
Chair squat: Send your glutes back towards the chair, touch it briefly, stand up again. 10 to 12 repetitions.
Bridge: Lift your pelvis, hold for 3 seconds. 10 to 12 repetitions.
Side leg raise: Lie on your side and lift the top leg, keeping it straight. 12 per side.
Calf raise: Rise onto your toes, lower slowly. 15 repetitions.
Heel slide: Lie on your back, slide your heel towards your glutes and straighten again. 10 per side, mobilises the joint.

Rest 30 to 60 seconds between sets.

Technique: For the chair squat, stand with your feet about hip-width apart, keep your weight on your heels and your knee over your foot. Only go as deep as feels pain-free. For the seated leg extension, don't snap the leg straight. For calf raises, a chair to hold on to helps. Progress with more repetitions or a slower tempo before adding weights.

What does a four-week plan look like?

Two to three sessions a week, 15 to 20 minutes each. Only step it up once you feel fine the next day.

Week	Exercises	Volume
1	Leg extensions, heel slides, bridge	1 set, 10 repetitions
2	As week 1, plus chair squat	2 sets, 10 repetitions
3	All 6 exercises	2 sets, 12 repetitions
4	All 6 exercises, slower (3 seconds lowering)	2 to 3 sets, 12 repetitions

Add cycling, swimming or walking. These activities put moderate load on the knee. You can read more about staying motivated to move in Exercise in Autumn.

A 3 to 5 minute warm-up, for example marching on the spot or easy cycling, prepares the joint. After training, you can gently stretch the front and back of your thighs for 30 seconds each.

What should you keep in mind with knee complaints?

As a rule of thumb, use the pain scale from 0 to 10: up to about 3, the load is usually acceptable. Higher values, or pain the next day, are a sign to reduce the intensity.

In acute phases, avoid deep squats, crouching and jumps.
Wear comfortable, cushioned shoes.
Warmth feels good for stiffness; for swelling and heat, cooling helps.
Excess weight increases the load on the knees; the basic rules of weight loss offer guidance.

If you have had cruciate ligament or meniscus treatment, or have a prosthesis, check all exercises with your treating practice.

For pain at the front of the knee, which often has to do with the kneecap, strengthening the thighs and glutes and temporarily cutting back on stairs and walking downhill often help. For pain on the outer or inner side, it's worth getting a physiotherapy assessment, because different structures may be involved.

How can you go easy on your knees in everyday life?

With plenty of variety in movement and with breaks. Switch between sitting, standing and walking, and avoid kneeling or crouching for long. On stairs, use the handrail if your knee feels unsteady.

Protein and a balanced diet support muscle maintenance; read more in Proteins. If you want to lose weight, slow, sustainable steps are a kindness to your knees. Drinking plenty of water throughout the day also supports muscle function.

Sleep and recovery count too: muscles and tendons adapt during rest. After intense sessions, plan a day off or just light movement. If you notice your knee swelling after training, the load was probably too high, so reduce volume and intensity next time.

When should you see a doctor or physio for knee pain?

If the pain lasts longer than two to three weeks, appears after an accident or you feel unsure. You should get the following checked promptly:

marked swelling or heat in the knee
a feeling of giving way or locking
fever or redness around the joint
pain at night or at rest
being unable to put weight on or straighten the knee

A physiotherapist can put together an individual programme for you, and you get the referral through your doctor's practice. This is especially worthwhile if you're unsure which exercises suit your diagnosis.

This article is not a substitute for medical advice. After training, water or a cold-pressed juice makes a nice break.

Frequently asked questions about knee exercises

Which exercises are good for knee pain?

Leg extensions, bridges and chair squats with a small range of motion are often suitable. The choice depends on the cause.

How often should I do knee exercises?

Two to three sessions a week, 15 to 20 minutes each. You can do short mobility work daily.

Are squats bad for your knees?

With healthy knees, squats make sense. With acute complaints, limit the depth or choose a chair variation.

Which sport is good for the knees?

Cycling, swimming and brisk walking put moderate load on the joint and strengthen the muscles.

Do I have to rest with knee osteoarthritis?

Usually not, as adapted exercise is considered important. Talk through the right dose with your doctor or physiotherapist.

Note: This article is for general information and is not a substitute for medical or therapeutic advice. If you have complaints, pre-existing conditions, are pregnant or take medication, please talk to your doctor first.