8 Knee Strengthening Exercises for Pain Relief and Stability

You’ve always been the active type, never missing a game of pickleball or a chance to move. But lately, that nagging ache in your knee has been harder to ignore. You’ve heard that knee strengthening exercises can make a difference, so you start looking for ways to rebuild strength and stability.

As you dig deeper, you realize knee pain is a common issue among active people. The good news is that it doesn’t have to slow you down. Strengthening the muscles around your knee can relieve tension, protect the joint, and help you move with more confidence.

Before long, you find that there’s no shortage of methods promising relief. From balance drills to low-impact workouts, each offers a path toward better movement and less pain. To simplify things, here are eight exercises that may help.

Straight Leg Raises

When you’re figuring out how to treat knee pain, this simple move is a great starting point. Lie flat on your back with one leg bent and the other straight. Slowly lift the straight leg to about the height of the bent knee, hold briefly, then lower it back down with control.

This exercise strengthens the quadriceps, which play a huge role in supporting the knee joint. It’s gentle enough for beginners and effective for improving stability over time. Consistency matters here—doing this move regularly can help build a solid foundation for more challenging exercises later.

Wall Sits

If you’re looking for knee workouts that build endurance, wall sits are a must. Stand with your back against a wall and slide down until your knees are at about a 90-degree angle. Hold this position for 20–30 seconds before standing up slowly.

This exercise targets your thighs, glutes, and calves, all of which work together to keep your knees strong and supported. You’ll feel the burn, but that’s where progress happens. Over time, increasing the duration of each hold can further enhance muscle control and stability.

Step-Ups

Athletes dealing with pickleball knee pain can benefit greatly from this movement. Step-ups mimic real-life motions, making them both functional and practical. Use a sturdy bench or step, placing one foot firmly on top and pushing through the heel to lift yourself up.

Not only do step-ups strengthen your quads and glutes, but they’re also among the most effective knee strengthening exercises for improving balance. The controlled, single-leg movement helps stabilize your knees and prepares them for quick shifts and lateral moves common in sports like pickleball.

Deep Lunges

While lunges can be fantastic for muscle development, they’re also one of the knee pain exercises to avoid if done incorrectly. To keep them safe, take a moderate step forward and ensure your knee stays directly above your ankle—not pushed past your toes.

When performed with proper form, lunges improve hip flexibility and strengthen the supporting muscles around your knees. Always focus on control rather than depth, and if you feel sharp pain, stop immediately. Listening to your body helps you prevent injuries while still making steady progress.

Hamstring Curls

Weak hamstrings are often one of the hidden causes of weak knees. To target them, stand tall while holding onto a chair for balance. Slowly bend one knee, bringing your heel toward your glutes, then lower it back down in a controlled motion.

Hamstring curls help balance the strength between your thighs’ front and back muscles, improving joint stability. Over time, this balance can reduce strain on your knees and make walking, climbing stairs, and even athletic activities feel smoother and easier on your joints.

Glute Bridges

Among the most effective knee strengthening exercises, glute bridges strengthen your posterior chain—especially the glutes and hamstrings. Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.

This movement enhances hip stability and relieves excess pressure from the knees. You’ll also engage your core, which contributes to better overall balance. It’s a simple, low-impact addition to any workout routine, making it ideal for pain relief and long-term joint support.

Standing Quad Stretch

When it comes to recovery and flexibility, knee stretches like this one are essential. Stand tall, grab one ankle behind you, and gently pull your heel toward your glutes until you feel a stretch along the front of your thigh. Hold for 20–30 seconds, then switch sides.

This move lengthens tight quadriceps and improves circulation to the knee area. Stretching regularly helps maintain mobility, especially after workouts. Incorporating it at the end of your exercise routine can prevent stiffness, promote better movement, and keep your knees feeling loose and supported.

Calf Raises

Calf raises are a simple yet powerful way to strengthen the muscles that stabilize your knees and ankles. Stand tall with your feet shoulder-width apart, slowly rise onto your toes, and then lower back down under control. You can hold onto a chair or wall for balance if needed.

This exercise improves lower-leg strength and enhances blood flow to the knee joint, which supports recovery and stability. Over time, it can make activities like running, jumping, or even climbing stairs feel easier and smoother. Adding calf raises to your routine rounds out a complete lower-body strengthening program.

Wrap Up

Knee strengthening exercises aren’t just about getting stronger—they’re about moving without hesitation or pain. By targeting the muscles that support your knees, you build the kind of stability that helps you enjoy your favorite activities with confidence and ease.

Each exercise, from step-ups to calf raises, contributes to reducing pressure on your joints while improving flexibility and endurance. It’s not an overnight fix, but with consistency, you’ll start to notice the difference in how your knees feel and respond.

So, whether you’re playing pickleball, jogging, or simply staying active, these eight exercises offer a practical way to support your knees. A few minutes a day can lead to lasting strength, better mobility, and a noticeable reduction in knee discomfort.

Get relief and improve stability with targeted exercises, guided by the knee pain experts at the Orthopedic Institute of NJ.

OINJ PHYSICIAN’S ADVICE

Mobility and strength are hallmarks of a long, healthy, and active lifestyle. While preventing injuries is the focus of these exercises, the physicians at The Orthopedic Institute of New Jersey are here to help when things go wrong, with efficient evaluation and treatment of overuse and acute musculoskeletal injuries.

William Sayde, MD

Orthopedic Surgeon