Advice to improve your movement, fitness, and overall health from the #1 in orthopedics in the U.S.
Stretches and Exercises to Strengthen Your Knees
Advice from a licensed physical therapist: One key to dealing with knee pain is to strengthen the muscles that support the joint.
Advice to improve your movement, fitness, and overall health from the #1 in orthopedics in the U.S.
If you’ve got achy knees, don’t be so quick to chalk it up to age, sports related wear and tear, or arthritis. “Knee pain doesn’t always mean there’s damage,” says Mohammad Saad, PT, DPT, a physical therapist at
HSS Hudson Yards. “The cause might be a lack of flexibility, strength, or even poor movement patterns.”
So how does a lack of strength or flexibility cause knee pain? The muscles in your legs and glutes (butt) need to be strong enough to keep the knee stable, so it won’t shift excessively when you move. Those muscles also need to be mobile enough to let your knees go through their full range of motion. When you’re off kilter in one of these areas, that can place extra stress on parts of the knee that aren’t meant to handle it.
Sitting too much can also contribute to knee pain. “Prolonged sitting, especially beyond 60 minutes at a time, can lead to stiffness in the hips and knees and reduced circulation,” says Saad. “Over time, that can increase discomfort and limit how well your joints tolerate activity.” Regular movement breaks and mobility work can help offset this.
When to Seek Help for Knee Pain
Any type of pain that results from an injury (like a fall or a blow), that lasts more than a few weeks, or that interferes with your daily activities should be checked out by a professional. Also seek treatment if your knee feels unstable, is giving out, locking up, or swelling significantly.
If you’re just dealing with a minor ache, you can try the stretches and exercises below. “If done consistently, they can significantly reduce symptoms and improve function,” says Saad. If your pain worsens or doesn’t improve in a month, though, it’s time to see a PT.
“A PT can look at the entire body to see how well it moves,” says Saad. “More specifically, they can assess the joints above and below the knee, like the hips and ankles, that may be lacking mobility or strength.” For example, asymmetry between sides can increase stress on one knee over time. “A clinician can give you a targeted strength and mobility program that is just right for you,” he adds.
3 Stretches for Knee Flexibility
“People often think flexibility is fixed, but it’s something you can improve with consistent work,” says Saad. Even small gains in mobility can reduce stress on the knee joint.
Some tips:
- Do each stretch 3 to 5 times per week (or daily if tolerated).
- Hold each stretch 30 to 60 seconds and repeat 2 to 3 times.
- Don’t bounce or push into pain. You should feel a stretch, not sharp discomfort.
Half-Kneeling Hip Flexor Stretch
- Kneel on the floor (use padding if needed).
- Step your left foot forward so the knee is at 90 degrees.
- Gently tuck your pelvis (posterior tilt) and squeeze your glutes.
- Shift forward slightly until you feel a stretch in the front of your right hip.
- Hold 30 to 60 seconds, then switch sides.
Dynamic Hamstring Floor Stretch
- Lie on your back with your legs extended.
- Bring one knee toward your chest and hold behind your thigh.
- Slowly straighten your knee, then bend it again in a controlled motion.
- Move through a comfortable range: no forcing end range.
- Repeat for 10 to 15 reps, then switch sides.
Figure 4 Stretch
- Lie on your back with your knees bent.
- Cross one ankle over the opposite knee.
- Pull the supporting leg toward your chest.
- Hold 30 to 60 seconds, then switch sides.
4 Simple Exercises to Strengthen the Knees
These exercises focus on progressive strengthening, which is strongly supported by research for knee pain (including patellofemoral pain and early osteoarthritis).
Some tips:
- Do these exercises 2 to 3 times per week.
- Work within a mild to moderate discomfort range (not sharp pain).
- Prioritize good form over heavy weight.
- Progress load gradually over time.
Squats
- Stand with feet shoulder width apart.
- Sit back and down, keeping your chest upright.
- Allow knees to move naturally over toes if comfortable.
- Push through your feet to stand.
- Do 3 sets of 8 to 15 reps.
Note: Research shows allowing natural knee movement (rather than restricting knees behind toes) is safe for most people and may improve function.
Deadlift (Hip Hinge)
- Stand with feet hip width apart.
- Hinge at the hips, keeping your back neutral.
- Lower until you feel tension in your hamstrings.
- Return to standing by driving through your hips.
- Do 3 sets of 8 to 12 reps.
Monster Walk (Side Steps)
- Place a resistance band around ankles or knees.
- Slightly bend your knees and maintain tension on the band.
- Step side to side in a controlled manner.
- Keep knees aligned over feet.
- Do 2 to 3 sets of 10 to 15 steps each direction.
Heel and Toe Raises
Wall-Lean Heel Raises
- Stand facing a wall.
- Rise onto your toes slowly.
- Lower with control.
- Do 2 to 3 sets of 12 to 20 reps.
Wall-Lean Toe Raises
- Stand with your back against a wall.
- Lift your toes while keeping heels down.
- Lower slowly.
- Do 2 to 3 sets of 12 to 20 reps.
When to Consider Seeing a PT in Advance
Saad emphasizes prevention as much as treatment. If you have a goal, like starting a running program or returning to sport, it may be worth seeing a PT beforehand, especially if you’ve had prior knee issues.
“A physical therapist can help you build strength, improve movement quality, and reduce injury risk before symptoms even start,” says Saad. “That proactive approach can make a big difference in long term joint health.”
Published 4/28/2026
About the Expert
Mohammad Saad is a physical therapist with HSS Rehabilitation.
