10 Exercises For Knee Pain Relief At Home

Quad Sets

Strengthen your quadriceps by sitting with your legs extended and pushing the back of your knee into the floor.

Straight Leg Raises

Lie on your back and lift one leg at a time, keeping your knee straight, to improve quadriceps strength.

Hamstring Curls

Lie on your stomach and bend your knees, bringing your heels toward your buttocks to strengthen your hamstrings.

Wall Squats

Lean against a wall and slide down into a squatting position, keeping your knees aligned with your toes.

Calf Raises

Stand with your feet hip-width apart and slowly rise up on your toes, then lower back down.

Heel Slides

Lie on your back and bend your knees, sliding your heels toward your buttocks and then extending them back out.


Use a step or sturdy platform to step up and down, focusing on controlled movement and proper form.

Single Leg Balance

Stand on one leg, engaging your core and maintaining your balance for a period of time.

Mini-Band Side Steps

Place a resistance band around your ankles and step sideways, maintaining tension on the band.

Hip Bridges

Lie on your back with your knees bent and lift your hips off the ground, engaging your glutes and hamstrings.

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