Knee discomfort can make even simple tasks like walking or climbing stairs feel challenging. But here’s the good news—regular, targeted movement can support knee health and help you stay active. Whether you’re hoping to get back to hiking, gardening, or simply moving more freely, including specific exercises in your routine can offer lasting benefits.
Below, we’ll walk through 7 effective exercises for knee pain relief—each designed to help build strength, increase stability, and support daily movement.
1. Straight Leg Raises
This gentle exercise strengthens the quadriceps (the front thigh muscles), which help support the knee.
How to do it:
- Lie on your back with one leg bent and the other straight.
- Tighten the thigh muscle of the straight leg and slowly lift it until it’s at the height of the bent knee.
- Hold for a few seconds, then lower it back down with control.
- Repeat 10–15 times per leg.
2. Hamstring Curls
Strengthening the hamstrings (muscles at the back of the thigh) helps stabilize the knee.
How to do it:
- Stand and hold onto a chair or wall for balance.
- Gently bend one knee, bringing your heel toward your buttocks.
- Hold for a few seconds, then lower.
- Repeat 10–15 times on each side.
3. Calf Raises
Supporting the lower leg is key for total knee function. This movement builds strength in the calves.
How to do it:
- Stand tall, feet hip-width apart.
- Slowly rise up onto your toes, lifting your heels.
- Hold at the top for a second, then slowly lower down.
- Repeat 10–15 times.
4. Step-Ups
This functional movement mimics real-life activities like climbing stairs and helps engage multiple leg muscles.
How to do it:
- Use a sturdy platform or bottom stair.
- Step up with one foot, then the other, then step down.
- Perform 10 reps on each leg, alternating your starting foot.
5. Wall Squats
Wall squats strengthen the legs and glutes while keeping pressure off the knees.
How to do it:
- Stand with your back against a wall.
- Slowly slide down into a seated position with your knees at a 90-degree angle (or as far as is comfortable).
- Hold for 5–10 seconds, then return to standing.
- Repeat 10 times.
6. Leg Extensions (Seated)
This move builds quad strength with minimal pressure on the knee joint.
How to do it:
- Sit upright in a chair.
- Extend one leg straight out in front of you.
- Hold for a few seconds, then slowly lower.
- Repeat 10–15 times per leg.
7. Glute Bridges
A strong backside supports better alignment and helps relieve pressure on the knees.
How to do it:
- Lie on your back with knees bent, feet flat on the floor.
- Lift your hips toward the ceiling, keeping shoulders and feet grounded.
- Hold for 3–5 seconds, then slowly lower.
- Repeat 10–15 times.
Incorporating These Exercises for Knee Pain Relief
For best results, start slowly and focus on quality movement rather than quantity. If an exercise feels uncomfortable, back off and consult a movement specialist for guidance. These exercises for knee pain relief are designed to strengthen, not strain.
Consistency is key. Even 10 minutes a day of focused movement can help support stronger, more resilient knees over time.
Ready for Support That’s Tailored to You?
If you’re unsure which movements are right for you, or you’re ready for a more guided approach, we’d love to help.
We’re offering a FREE Discovery Visit at We’ve Got Your Back PT & Wellness—a no-obligation opportunity to speak with our team and explore a movement plan that fits your needs.
Call us at (603) 382–3336 or click here to schedule your free visit.
Let’s get you moving forward—stronger, more comfortably, and with greater confidence.
More Free Resources:
Download our free report – Knee Pain New Hampshire – We Got Your Back PT, Pilates & Wellness
Read our blog – Insurance vs. Cash-Based Care for Back Pain Relief
Find out more about our workshops – Workshops – We Got Your Back PT, Pilates & Wellness