Exercises for Bad Knees at Home: 9 Gentle Moves and a Weekly Plan

If your knees ache on the stairs, complain when you stand up from the couch, or make you nervous about exercise in general, you're not alone. Many people with sore knees stop moving their legs much at all, and the muscles that support the knee get weaker over time.

The moves below focus on the muscles around the knee: the quadriceps on the front of your thigh, the hamstrings on the back, and the glutes and hips that keep your knee lined up when you walk. Most are done lying down, seated, or holding a counter, so there's very little pressure on the joint.

Please check with your doctor or a physical therapist before you start, especially if you've had a knee injury or surgery, your knee is swollen, it gives way, or the pain is new or getting worse. These exercises are general fitness moves. They are not a treatment for any condition, and a professional can tell you which ones fit your knees.

A simple pain rule to follow

Some mild discomfort while you exercise can be normal. Sharp pain is not. A guideline many physical therapists use is to keep your pain from rising more than about 2 points on a 0 to 10 scale during the exercise, and to make sure it settles back down by the next day.

• If a move causes sharp pain, stop it.
• If your knee feels worse the next morning, do fewer reps or a smaller range next time.
• If pain keeps climbing over a week or two, talk to your doctor.

9 exercises for bad knees at home

Start with 1 set of each and work up to 2 or 3 sets over a few weeks. Move slowly. Breathe out on the effort.

1. Quad sets

Sit on the floor or bed with your legs straight. Tighten the muscle on the front of your thigh to press the back of your knee down toward the surface. Hold 5 seconds, relax.

• Reps: 10 per leg.
• Easier: hold 3 seconds.
• Harder: hold 10 seconds.

2. Straight leg raises

Lie on your back with one knee bent and that foot flat. Keep the other leg straight, tighten the thigh, and lift it to the height of the bent knee. Lower slowly.

• Reps: 8 to 12 per leg.
• Easier: smaller lift.
• Harder: pause 3 seconds at the top, or add a light ankle weight later on.

3. Seated knee extensions

Sit tall in a sturdy chair. Straighten one knee until your leg is level with the floor, squeeze the thigh for 2 seconds, then lower slowly.

• Reps: 10 to 15 per leg.
• Easier: stop short of fully straight.
• Harder: slow the lowering to a count of 4.

4. Glute bridges

Lie on your back, knees bent, feet flat and hip-width apart. Press through your heels and lift your hips until your body is a straight line from shoulders to knees. Lower slowly.

• Reps: 10 to 15.
• Easier: lift halfway.
• Harder: hold 5 seconds at the top, or march one foot up at a time while you hold.

5. Clamshells

Lie on your side with your knees bent and stacked, feet together. Keep your feet touching and lift your top knee like a clamshell opening. Don't let your hips roll back.

• Reps: 10 to 15 per side.
• Easier: smaller opening.
• Harder: a light resistance band above the knees.

6. Side-lying leg raises

Lie on your side with the bottom knee bent for balance and the top leg straight. Lift the top leg about a foot, toes pointing forward, and lower slowly.

• Reps: 10 per side.
• Easier: smaller lift.
• Harder: pause 2 seconds at the top.

7. Hamstring curls at the counter

Stand facing a counter and hold on. Bend one knee to bring your heel toward your glutes, then lower slowly.

• Reps: 10 to 12 per leg.
• Easier: smaller bend.
• Harder: light ankle weight.

8. Sit to stand from a chair

Sit at the front of a sturdy chair, feet flat and hip-width apart. Lean slightly forward and stand up, pressing through your whole foot, then sit back down slowly. Keep your knees pointing the same direction as your toes.

• Reps: 8 to 10.
• Easier: use a higher chair or a cushion, and push with your hands on your thighs.
• Harder: lower the chair height a little, or pause just above the seat before sitting.

9. Calf raises

Hold a counter and rise up onto the balls of your feet, then lower slowly.

• Reps: 12 to 15.
• Easier: rise halfway.
• Harder: lower over a count of 4.

A 3-day weekly plan

Do the routine on three non-consecutive days, like Monday, Wednesday, and Friday. On the other days, take a short walk or do some gentle cardio if your knees feel up to it.

The whole routine takes about 15 to 20 minutes. Log each session in the free workout tracker so you can see your reps go up over the weeks, which is easy to forget when progress is gradual.

Low impact cardio for bad knees

Strength work is one part of the picture. Your heart and lungs need regular activity too. The CDC lists walking, biking, and swimming as joint-friendly activities. At home, marching in place, step touches, and seated marches keep your heart rate up without impact. This guide to low impact cardio at home has a full no-jump routine, and if standing for long is hard, these chair exercises for seniors work well at any age.

Moves to modify or skip for now

You don't have to avoid these forever, but go carefully or skip them while your knees are sore:

• Deep squats and lunges. Try the chair sit to stand above instead, and only go as low as feels comfortable.
• Jumping. Jump squats, burpees, and jumping jacks put a lot of force through the knee.
• Running on hard surfaces. Brisk walking is a good swap.
• Kneeling on hard floors. Use a thick cushion or pick a different position.
• Twisting with your foot planted. Turn your whole body instead.

As your legs get stronger, a coach or physical therapist can help you add squats and lunges back in a way that suits you. If you're over 40, this guide to strength training over 40 covers how to build from here.

Small habits that help

• Warm up first. Five minutes of easy marching or cycling before the routine.
• Wear supportive shoes. Especially for standing moves and walks.
• Move a little every hour. Long stretches of sitting often leave knees stiff.
• Be patient. Muscle strength builds over weeks, not days.

If you'd like a coach to look at your plan and a friendly group to check in with, Become friends with The Internet Health Site. We'll help you adjust the moves as you go.

Frequently asked questions

What exercises are good for bad knees?

Exercises that strengthen the muscles around the knee without much impact are a good place to start. Quad sets, straight leg raises, seated knee extensions, glute bridges, clamshells, and chair sit to stands are common choices. Ask your doctor or a physical therapist which ones suit your knees.

How can I strengthen my knees naturally at home?

You strengthen the muscles that support the knee, mainly your quads, hamstrings, glutes, and hips. Do a short routine like the one above three days a week, add sets slowly, and stay active with walking or other low impact cardio.

What exercises should I avoid with bad knees?

Jumping, deep squats, deep lunges, and running on hard surfaces often aggravate sore knees. Kneeling on hard floors and twisting on a planted foot can bother them too. Modify or skip any move that causes sharp pain.

Is walking good for bad knees?

For many people, yes. The CDC lists walking as a joint-friendly activity. Start with short, flat walks in supportive shoes and build up slowly. If walking makes your knee pain worse, check with your doctor.

What is the best cardio exercise for bad knees at home?

A stationary bike, marching in place, step touches, and seated marches are gentle options that keep impact low. Choose the one that feels comfortable and that you'll do regularly.