10 Knee Strengthening Exercises at Home for Better Stability

How do knee strengthening exercises help?

The muscles around the knee help control and support the joint during everyday movement. The American Academy of Orthopaedic Surgeons Knee Conditioning Program focuses on strengthening muscles including the quadriceps, hamstrings, glutes and hip muscles because these groups contribute to knee function and stability.

As those muscles become stronger, movements such as getting out of a chair, stepping up and controlling your body as you lower yourself can become easier. Knee strengthening exercises also give you a structured way to build strength gradually instead of suddenly increasing activity.

Which muscles support the knee?

Rather than thinking about one muscle in isolation, it helps to understand the main groups involved:

• Quadriceps: Located at the front of the thigh. They help straighten the knee and control movements such as sitting down, squatting and walking downstairs.

• Hamstrings: Located at the back of the thigh. They help bend the knee and contribute to control around the joint.

• Glutes: Located around the buttocks and hips. They help stabilise the pelvis and legs during walking, squatting and stepping.

• Calves: Located at the back of the lower leg. They help the ankle and knee work together during walking, climbing and standing movements.

• Hip muscles: The muscles around the outer hip help control leg alignment during weight-bearing activities.

The AAOS knee-conditioning guidance includes strengthening work for the quadriceps, hamstrings, glutes and hip abductors as part of an overall programme.

When should knee symptoms be checked first?

Safety comes before progression. If you have recently injured your knee, had surgery, have severe pain or have a diagnosed joint condition, get individual guidance before starting a new exercise programme.

The NHS guidance on knee pain advises seeking urgent medical help when the knee is very painful, you cannot move it or put weight on it, it becomes badly swollen or changes shape, or it locks or gives way.

Stop exercising and seek appropriate medical advice if you experience:

• Sharp or worsening pain

• New or significant swelling

• Knee locking or catching

• The knee repeatedly giving way

• An inability to bear weight

• A hot, red knee accompanied by fever or feeling unwell

Mild muscle effort during strengthening is different from sharp joint pain. Do not push through a movement that clearly worsens your symptoms.

What do you need before starting?

Most of these knee strengthening exercises require very little equipment:

• A sturdy chair

• A wall or countertop for support

• A mat or comfortable floor surface

• A low, secure step or the bottom stair

• Comfortable clothing and supportive footwear for standing exercises

Make sure the floor is dry and uncluttered, particularly for step-ups and side-stepping exercises.

Warm up before knee strengthening exercises

Start with around five minutes of comfortable walking or marching in place. The AAOS Knee Conditioning Program recommends warming up with five to ten minutes of low-impact activity before its knee exercises.

Begin with one set of about 5 to 10 repetitions for the exercises you choose. You do not have to complete all ten movements at once. Control matters more than racing through a long list.

10 knee strengthening exercises you can do at home

The routine begins with simpler floor-based movements and gradually moves towards standing exercises that resemble everyday activities.

1. Quad sets

Target muscles: Quadriceps.

How to do it: Lie down or sit supported with one leg straight. Tighten the muscles at the front of your thigh and gently press the back of the knee towards the surface. Hold for 3 to 5 seconds, then relax.

Starting point: 5 to 10 repetitions on each leg.

Easier option: Place a small rolled towel underneath the knee and gently press the knee down into it.

Progression: Gradually hold the contraction for longer, up to about 10 seconds if comfortable.

Watch for: Holding your breath or tensing your whole body instead of concentrating on the thigh.

2. Straight leg raises

Target muscles: Quadriceps and hip flexors.

How to do it: Lie on your back. Bend one knee with the foot flat on the floor and keep the other leg straight. Gently brace your abdominal muscles, then slowly lift the straight leg until it is roughly level with the bent knee. Lower it with control.

Starting point: 5 to 10 repetitions on each side.

Easier option: Lift the straight leg only a short distance from the floor.

Progression: Increase the number of controlled repetitions before considering added resistance.

Watch for: Arching your lower back or swinging the leg upwards.

3. Side-lying leg raises

Target muscles: Glutes and outer hip muscles.

How to do it: Lie on your side with the top leg straight. Bend the bottom knee if that feels more stable. Keeping your hips stacked and your toes facing forwards, slowly raise the top leg and lower it again.

Starting point: 5 to 10 repetitions on each side.

Easier option: Bend the lower leg to create a wider base of support.

Progression: Add repetitions gradually while maintaining good control.

Watch for: Rolling the pelvis backwards or turning your toes towards the ceiling. Hip-abduction exercises are also included in the AAOS knee-conditioning programme.

4. Basic glute bridges

Target muscles: Glutes and hamstrings.

How to do it: Lie on your back with your knees bent and feet flat on the floor about hip-width apart. Keep your feet planted, tighten your glutes and slowly lift your hips until your body forms a comfortable line from the shoulders towards the knees. Lower slowly.

Starting point: 5 to 10 repetitions.

Easier option: Lift your hips only a small distance.

Progression: Hold the top position for 3 to 5 seconds before lowering.

Watch for: Overarching your lower back instead of using your glutes to produce the movement.

5. Standing hamstring curls

Target muscles: Hamstrings.

How to do it: Stand facing a wall or hold the back of a sturdy chair. Keeping your thighs roughly aligned, slowly bend one knee and move the heel towards your buttocks. Lower the foot with control.

Starting point: 5 to 10 repetitions per leg.

Easier option: Use both hands for support and bend the knee only as far as feels comfortable.

Progression: Make the lowering phase slower rather than immediately adding weight.

Watch for: Leaning far forwards or allowing the moving thigh to swing forwards. Standing hamstring curls also appear in the AAOS conditioning programme.

6. Supported calf raises

Target muscles: Calves.

How to do it: Stand facing a wall, countertop or sturdy chair. Keep your feet about hip-width apart and slowly lift your heels so that you rise onto the balls of your feet. Lower back down with control.

Starting point: 5 to 10 repetitions.

Easier option: Practise the movement seated if standing calf raises are initially too difficult.

Progression: Increase repetitions first, then gradually use less hand support. Single-leg calf raises are a later progression for people who can comfortably control the two-leg version.

Watch for: Rolling the feet outwards instead of moving straight up and down.

7. Sit-to-stand

Target muscles: Quadriceps, glutes and hamstrings.

How to do it: Sit towards the front of a sturdy chair with both feet flat on the floor. Lean your upper body slightly forwards and push through your feet to stand. Pause, then slowly lower yourself back into the chair.

Starting point: 5 to 10 repetitions.

Easier option: Use the armrests or your hands for assistance.

Progression: Gradually reduce hand support once the movement feels controlled.

Watch for: Dropping quickly back into the chair rather than controlling the lowering phase.

Sit-to-stand movements are especially practical because they train a task used repeatedly throughout everyday life.

8. Supported mini squats

Target muscles: Quadriceps, glutes and hamstrings.

How to do it: Stand while holding a sturdy chair or countertop. Place your feet around shoulder-width apart, then gently push your hips backwards while allowing the knees to bend. Lower only a short distance before returning to standing.

Starting point: 5 to 10 repetitions.

Easier option: Use a very shallow knee bend.

Progression: Gradually increase the depth if the exercise remains comfortable and controlled.

Watch for: Letting your knees collapse inwards or lifting your heels from the floor. The AAOS includes supported half squats in its knee-conditioning programme and advises keeping the movement controlled.

9. Low step-ups

Target muscles: Quadriceps, glutes and hips.

How to do it: Stand in front of the bottom stair or a low, secure exercise step. Hold a handrail or stable support if needed. Step up with one foot, bring the other foot onto the step, then step back down slowly.

Starting point: 5 to 10 repetitions leading with each leg.

Easier option: Use the lowest secure step available and keep one hand on a rail.

Progression: Increase repetitions before moving to a higher step.

Watch for: Pushing excessively from the foot that remains on the floor rather than using the leg on the step to lift yourself.

10. Side steps

Target muscles: Outer hips and glutes.

How to do it: Stand with the knees slightly bent. Step sideways with one foot, then bring the other foot across to follow. Continue for several controlled steps before reversing direction.

Starting point: 5 to 10 steps in each direction.

Easier option: Practise beside a long countertop or stable rail.

Progression: Once ordinary side steps are easy, a light resistance band may be added around the thighs if appropriate for your ability.

Watch for: Dragging your following foot or rushing through the movement.

A quick beginner knee strengthening routine

If ten exercises feel like too much, start with four:

• Quad sets: 5 repetitions per leg

• Glute bridges: 8 repetitions

• Sit-to-stand: 8 repetitions

• Supported calf raises: 10 repetitions

This gives you a mixture of thigh, hip and calf work without turning the session into a long workout. Add exercises gradually once this routine feels manageable.

How often should you do knee strengthening exercises?

For healthy adults building a general strength routine, around two sessions per week is a reasonable starting point. The World Health Organization guidelines on physical activity and sedentary behaviour recommend muscle-strengthening activities involving the major muscle groups on two or more days each week.

The American College of Sports Medicine's current resistance-training guidance similarly emphasises training the major muscle groups at least twice weekly and building gradually. It also notes that effective resistance training can be performed with bodyweight exercises, bands or home-based routines rather than requiring a gym. ACSM resistance-training guidance

If you are completely new to strength training, leave recovery time between harder sessions. A programme prescribed by a physiotherapist after an injury may use a different schedule, so follow that plan instead of general online guidance.

Can walking strengthen your knees?

Walking is useful for staying active, maintaining mobility and getting the legs moving, particularly if you currently do very little exercise. However, walking and targeted strength work are not identical.

If your goal is to build strength for getting out of a chair, climbing stairs or controlling a squat, knee strengthening exercises such as sit-to-stands, step-ups, mini squats and calf raises provide a more direct strength challenge. Combining walking with resistance exercise gives you both general activity and targeted muscle work.

How should you progress?

Progress does not have to mean adding heavy weights. Start by making the movement smoother, then add a few repetitions or make the lowering phase slower. You can also gradually reduce the amount of hand support used during standing exercises.

The 2026 ACSM resistance-training guidance emphasises that consistency and gradual progression matter more than complicated training techniques for generally healthy adults.

Increase the challenge only when you can complete the current version with good control and without sharp or worsening pain. More difficult is not automatically better if your technique starts to deteriorate.

Where nutrition fits

Exercise provides the stimulus for stronger muscles, but recovery also depends on adequate nutrition. Eating enough protein and following a varied diet that supplies calcium, vitamin D and other essential nutrients supports normal muscle and bone health.

Food should remain the foundation. A supplement is not a substitute for knee strengthening exercises and should not be used to self-treat knee pain, swelling or instability. If you are considering supplements because of a suspected nutrient deficiency, ongoing joint symptoms or a medical condition, speak with an appropriate healthcare professional first.

When should you stop exercising and seek advice?

Temporary muscle tiredness after a new strength routine can be normal, but joint symptoms should not steadily worsen as you continue. Stop the exercise and seek medical assessment if you develop sharp or increasing knee pain, significant swelling, repeated locking or giving way, or difficulty bearing weight.

The NHS also advises urgent assessment when a knee is severely painful, badly swollen, cannot be moved or supported with body weight, or repeatedly locks or gives way. Knee strengthening exercises can help build muscle and control, but they cannot diagnose ligament injuries, meniscal problems, arthritis or other causes of persistent knee symptoms.

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Medical Disclaimer

This article is for general educational purposes only and should not replace professional medical advice, diagnosis or treatment. Speak with a qualified healthcare professional before starting a new exercise programme if you have a recent knee injury or surgery, severe or persistent pain, significant swelling, repeated instability, a diagnosed joint condition or another medical condition that affects exercise. Stop exercising and seek appropriate care if symptoms become sharp, severe or progressively worse.