Knee strengthening exercises at home
Build strength around a stiff or weak knee with simple home moves.
Welcome to your knee strength program. We will wake up the thigh muscles, then build strength for stairs and getting up from a chair.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious knee pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start. Do the exercises on your sore side unless told otherwise.
The program: 3 phases
Mild effort and a little ache are fine. Keep pain at three out of ten or less, and it should settle by the next day.
Phase 1: Wake up
Get the thigh working and the knee moving · Daily- Thigh tightening2 × 5s hold
Sit with your leg out straight and a small rolled towel under your knee.
Tighten your thigh muscle to press the back of your knee into the towel. Hold, then relax.
Tip: You should see your kneecap move slightly upward.
You'll need: towel
- Heel slides2 × 10 reps
Lie on your back with both legs straight.
Slowly slide one heel towards your bottom to bend the knee, then slide it back out.
Tip: Go only as far as feels comfortable. A gentle stretch is fine.
- Straight leg raise2 × 8 reps
Lie on your back with one knee bent and the working leg straight.
Tighten your thigh, then lift the straight leg to the height of the other knee. Lower slowly.
Tip: Keep the knee completely straight as you lift.
You'll need: mat
Phase 2: Strengthen
Build strength for everyday moves · Daily- Seated knee straightening3 × 10 reps
Sit tall on a firm chair with your feet flat.
Slowly straighten one knee until the leg is level, pause, then lower it over three seconds.
Tip: Squeeze the front of your thigh at the top.
You'll need: chair
- Sit to stand3 × 8 reps
Sit near the front of a sturdy chair with your feet hip-width apart.
Lean forward slightly and stand up, then slowly sit back down.
Tip: Take three seconds to sit down. Use your hands only if you need to.
You'll need: chair
- Side-lying leg raise2 × 10 reps each side
Lie on your good side with your bottom knee bent and your top leg straight.
Lift the top leg slightly back and up, then lower slowly.
Tip: Keep your toes pointing forward, not up to the ceiling.
You'll need: mat
- Glute bridge2 × 10 reps
Lie on your back with your knees bent and your feet flat, hip-width apart.
Squeeze your glutes and lift your hips until your body is in a line from shoulders to knees. Lower slowly.
Tip: Push through your heels. Squeeze at the top for a moment.
You'll need: mat
Phase 3: Stairs and balance
Strength and control for stairs · Every other day- Mini squats3 × 10 reps
Stand with your feet hip-width apart, holding a chair for balance if needed.
Bend your knees to about a quarter of a squat, then stand tall.
Tip: Push your hips back as if sitting on a high stool.
You'll need: chair for balance
- Step-ups3 × 8 reps
Stand facing a low, stable step.
Step up with one foot, bring the other up, then step down slowly. Lead with the working leg.
Tip: Keep your knee in line with your second toe.
You'll need: a low step
- Single-leg balance3 × 30s hold
Stand next to a counter for support.
Lift one foot and balance on the other leg. Hold.
Tip: Keep a slight bend in the standing knee and look at a fixed point.
You'll need: counter for support
- Sit to stand3 × 10 reps
Sit near the front of a sturdy chair with your feet hip-width apart.
Lean forward slightly and stand up, then slowly sit back down.
Tip: Take three seconds to sit down. Use your hands only if you need to.
You'll need: chair
Good work. Keep moving through the day and avoid sitting still for too long.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Are you unable to take four steps on the leg?
- Is there tender bone at the kneecap or just below the knee on the outside?
- Does your knee lock, or get stuck so you cannot straighten it?
- Did your knee swell up a lot within a few hours of an injury?
- Did you hear a pop, or has the knee given way since an injury?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
- Do you have high blood pressure that is not under control?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your knee is coping, you move up a phase.
Questions
How often should I do knee strengthening exercises?
In this program, phase 1 (wake up) is daily; later phases are every other day. Little and often works best, and rest days let the knee adapt.
Should knee strength exercises hurt?
Mild effort and a little ache are fine. Keep pain at three out of ten or less, and it should settle by the next day.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your knee settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: do you get chest pain, pressure or tightness with activity or at rest.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.