10 Best Exercises for Knee Pain, According to Fitness Experts
Quadriceps Sets: Strengthen the quadriceps by pressing the back of your knee into the floor while keeping your leg straight, which helps stabilize the knee joint.
Hamstring Curls: Perform this exercise by bending your knee to lift your heel towards your buttocks while lying face down, which strengthens the muscles behind the knee.
Straight Leg Raises: Lift one leg straight up while lying on your back with the other leg bent, which helps strengthen the quadriceps without putting strain on the knee.
Wall Sits: Slide down a wall into a seated position and hold it to build strength in your quadriceps and lower body without excessive knee strain.
Step-Ups: Use a step or low platform to step up and down, which helps strengthen the muscles around the knee and improve balance.
Clamshells: Lie on your side with knees bent and lift the top knee while keeping your feet together
Bicycle Exercise: Perform this exercise while lying on your back, mimicking a cycling motion with your legs to improve range of motion
Bridges: Lift your hips off the ground while lying on your back with knees bent, which engages the glutes and helps support the knee joint.