Exercise & safety · Exercise education
Five simple knee-strength exercises (and how to do them safely)
Gentle exercises that many people with knee pain find helpful — with safety tips.
Safety first
Mild, short-lived discomfort can be normal. Stop if pain is sharp, swelling increases, or the knee gives way — and speak to a clinician.
Strong thigh and hip muscles help protect the knee. These gentle exercises are commonly used in knee rehabilitation. Everyone is different, so a physiotherapist should tailor them for you.
1. Quadriceps set
Sit with your leg straight. Tighten the muscle on the front of your thigh, pressing the back of your knee down. Hold for five seconds, relax, repeat 10 times.
2. Straight-leg raise
Lying on your back, bend the other knee. Keep the exercising leg straight, lift it to the height of the other knee, lower slowly.
3. Sit-to-stand
From a firm chair, stand up and sit down slowly without using your hands if you can.
4. Step-ups
Step up onto a low step holding a rail, then step down slowly.
5. Bridges
Lying on your back with knees bent, lift your hips, hold briefly, lower.
This article is general education, not a diagnosis or personal medical advice. Please consult a qualified clinician about your own symptoms.