8 Knee Exercises for Strength, Fix Knee Pain and Increase your Mobility

Knee exercises for strength are an important part of any fitness routine, no matter how old or fit you are.

Walking, climbing stairs, and even getting up from a chair all require the use of strong knees. 

Being one of the body’s most intricate and frequently used joints, the knee needs to be strong and healthy.

Thus, knee exercises for strength are important for keeping knees healthy, lowering the risk of injury, improving balance and stability, reducing pain and discomfort, and improving overall health and fitness. 

Adding knee exercises to your workout routine can help you keep your knees strong and healthy, so you can stay active and enjoy all the benefits of a healthy lifestyle.

Knee Exercises for Strength – Why We Need It

Our bones and muscles start to weaken as we become older.

Our bodies naturally have a tendency to lose flexibility and become more prone to injuries. 

This is particularly noticeable in our knees, which bear the brunt of our body weight.

For obvious reasons, our knees are quite essential to us.

They support our movement when we walk, run, dance, and in general. 

So what takes place when they start to weaken?

In the United States, about 36 million falls are reported among older adults each year. This equates to roughly one out of every four older adults falling each year, making falls a public health concern, particularly among the aging population.

While this may seem discouraging, it’s not all bad news! These incidents can often be prevented by taking steps to make your knees (and other joints) strong and healthy.

knee exercises for strength

Yes, your knees may feel fine now, but sooner or later they’re going to start giving you trouble if you don’t take care of them. And by “take care of them,” I don’t mean just popping some pills when they start to hurt. I mean making sure your knees are strong and healthy.

And the best way to help your knees become stronger is to work on the parts of your leg that connect the knee – our hips, thighs and the calves. And when these parts are strong your knees get better!

Here are eight easy and the best knee exercises for strength that you can do to make your knees strong, help fix knee pain and increase your mobility. It’s perfect for beginners, seniors, and women over 50.

????At the bottom of this article, you will find a button to download a free Fitness Journal.

8 Knee Exercises for Strength

1. Knee Circle

How to do it: Move your knees in a circular motion, paying attention to keeping your feet flat on the floor. Swap direction after 30 seconds. 

Benefits: Works on the joints including ankles, and knees and muscles including hamstrings, calves, and thighs.

2. Heel Raises

How to do it: Hold onto a chair and rise up onto your toes, lifting your heels as high as possible.  If it’s going to be more manageable for you to do this on a chair, you’re still going to get great results! If you’d like to try the more advanced version, you can do this on one leg. Do this for 30 seconds.

Benefit: The heel raise will strengthen our calf, which helps support the knee.

3. Straight Leg Raises

How to do it: Lay on your back and prop yourself up on your elbows. Pull your toes towards your chest and clench on that muscle in the front of the thigh, locking your knees straight.

Lift your leg, hold, and ensure that your knees stays straight the whole time.

Remember if you’re feeling pain stop doing the exercise.

Do 30 seconds on each leg.

Benefit: To strengthen the quad muscles, and a strong quad muscle takes all the pressure off our knee joint.

4. Side Leg Raise

How to do it: Keep your body straight, bend the knee on the floor to a 90-degree angle, then activate the muscle on your straight leg as you raise it up. Make this movement slow and purposeful, hold, and bring it back down again.

Repeat this for 30 seconds.

Benefits: Side leg raises are great for strengthening the hip abductors. You’ll feel it opening up your hip flexors and strengthening your quads.

5. Knee Pillow Squeeze

How to do it: Place a pillow (or one or two towels rolled together) between your knees. Lie on your back, arms to the side, and squeeze your knees inwards towards the pillow, and then release.

Continue squeezing your knees together for 30 seconds and  make sure that you keep your back flat.

Benefits : It’s a Pilates exercise that works the inner thighs and the pelvic floor muscles. We’re strengthening the muscles that connect the knees because when those muscles are strong, the pressure is taken off the knee.

You can also use a Foam Roller and you can buy it here: ???? Shop – Foam Roller

6. Short Arcs

How to do it: You will need two towels rolled up together for this exercise.

As you tighten your thigh muscle, gently lift the foot off the floor until your knee is straight, hold for a few seconds, and then slowly lower it down again.

Preform for 30 seconds on each leg.

Benefits: This isn’t a fast exercise, and you’re definitely going to feel it in your quads! By pulling your toes towards your body, we will strengthen our quadriceps muscles.

7. Bridge

How to do it: Lie on your back with your fingers touching your heels, and lift your bottom as high as you can without arching your back. Hold for a few seconds, then come back up and squeeze the glutes the whole time.

Check to see if you’re pushing from your heels or your back. All the power is going to come from your hips and glutes.

Benefits: This is one of those magical exercises. It works your glutes and your hamstrings, plus it also helps our hip mobility while strengthening our lower back. All of those things are super important to help us maintain our mobility as we get older.

8. Hamstring Stretch

How to do it: You can either touch your toes or keep your knees completely bent. Do what’s comfortable for you.

Do this for 30 seconds.

Benefit: Hamstring stretches improve flexibility in the muscles on the back of the thigh. And it can improve the range of motion in the hips.

Bonus Exercise

Knee Hugs

How to do it: Pull your knees in tight and try to balance for a little bit. Touch your toes to the floor if you can’t balance and then try and put your toes up again.

Benefits : It works your hip flexors and quad muscles. It also helps reduce compression in the spine.

Wrapping up…

I’ve had lots of knee pain in the past and these exercises really helped. I recommend that you do these Knee Exercises for Strength 5 times a week. It’s very very doable. You can incorporate this into any other workout you’re doing or into just before you do a walk or after.

If you’re up to it, I invite you to set your intention today. Write down your body’s current state and what you want to achieve, and write down how these exercises can benefit you.

And then, join Fabulous 50s Challenge Private Facebook Group, introduce yourself, and share this with us. Make a commitment to do this exercise, this way you enhance your motivation and get full support from the community.

Remember, it’s all about maintenance. Whatever you can do now to strengthen your knees is going to benefit you every single year for the rest of your life.

PS: I created a Free Fitness Journal – Knee Exercises for Strength, get it below and share it with someone who may also benefit from doing this workout.

Download the PDF

Gain a love for exercise and join over 1 million others today! ????

Fabulous50s Workouts are designed with you in mind. They are meant to be a challenge, with the aim of improving your overall strength but they are very doable.

We don’t need to be athletes now we’re over 50, but we do need to do some form of physical activity every single day. Aim to be 1% better than you were yesterday and you are a success.

Now, let’s celebrate YOU and enjoy the process!

✅ Join the Private Group -> Fabulous 50s Challenge Group

✅ Access the FREE Workout Plans here -> Fabulous 50 Fitness Challenge

Fabulous 50s Fitness Challenge

If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea 🫖 (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you… Fabulous women over 50! With love and appreciation, thank you. 🙏🏻😘


18 Responses

  1. As someone who has experienced knee pain and wants to improve my mobility, I appreciate the variety of exercises you have provided. It’s great to know that there are simple yet effective ways to strengthen and support our knees. Thank You <3 <3 <3

  2. I have this pains all over my knee cap, ???? it’s really painful and I think my medication alone isn’t working well, I will try out your new exercise technique and hope it reduces the pain.

  3. As instructed, I would definitely write down by body’s current state & how these exercises can benefit me.

  4. As someone who has suffered from knee pain in the past, I found this blog post to be incredibly helpful. The eight exercises provided were easy to follow and didn’t require any special equipment. I especially appreciated the emphasis on proper form to prevent injury and the progression of exercises to gradually increase strength and mobility. I’ve already started incorporating these exercises into my daily routine and can already feel a difference in my knee health. Thank you for sharing these valuable tips!

  5. Knees are most important thing in 50s’. Doing some excercise for knees is very important. These workout is wonderful. I really enjoyed it. ???? Thanks for share it with us.

  6. Part of the challenges I face at my early 50s is kneel pain which I never knew that exercise can fixed it and never still late to start

  7. The article may provide a demonstration of various exercises that can be helpful in strengthening the muscles around the knee joint and reducing pain.thank you for doing this????❤️

  8. Very helpful tips indeed, I felt significant improvement in my knee pain after doing these exercises

  9. I appreciate that this article includes a variety of exercises, from simple stretches to more challenging movements. It’s great to have options when it comes to finding exercises that work for your body and fitness level.

  10. Amazing..I can’t wait to incorporate these exercises into my workout routine and start seeing results.

  11. I find this routine so easy to follow along with. I don’t do it every day, but on and off for about 2 months and I’ve noticed a difference in my knee pain. Especially getting up and down from a chair and going up and down stairs. Thanks so much.

  12. Having experienced knee pain with age, I would love to do the exercises you have suggested to reduce the pain. Because of the results on your teachings, I would very much like to do this as well. Thank you….

  13. I am sharing this latest tips with my friends later in the day. We really need to work on our knees since we don’t do much right now.

  14. After doing tnis work out my knee pain gone away, my muscles gets strong and healthy, Thanks for sharing this idea❣️

  15. I noticed that the older i got, the more stiff my knees and legs became. Well i was thinking i was going to face it as part of old age. Trying out this exercise has helped free my legs and improved my movement.
    Thanks for sharing this tip.

Leave a Reply

Your email address will not be published. Required fields are marked *

About Author

Schellea Fowler

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs. After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life. Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs. After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life. Her additional qualifications include: Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.
Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

Learn how to burn fat and build muscle fast with guided instruction.

Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

Thank you so much.


Lost Password

Lost your password? Please enter your username or email address. You will receive a link to create a new password via email.

Return To Login

Welcome to the Fabulous50s!

Get access to all our freebies & challenges by simply signing up for a free account or logging in here.