Top 10 Exercises For Knee Strength – No Equipment!
Ten of the best exercises you can do at home to strengthen your knees and eliminate pain! No equipment required and presented in order from least difficult to most difficult. Presented by a physical therapist to help you strengthen your knees, eliminate knee pain, and feel better than ever before! Read more below…
Alright I know, I know… your knee is a JOINT and not a muscle and therefore it technically cannot be “strengthened”. But in this video I wanted to present to you the TOP TEN BEST exercises to strengthen then muscles that support and stabilize your knee… but the title got a little long!
I’m counting down the 10 best exercises to strengthen your knees; I’ll present them to you in order of simplest/least difficult to hardest/most difficult, so I hope you’ll find 3-5 exercises that can really help you out.
These are the same exercises I give to patients every single day in my physical therapy clinic. I know they’re super effective and I hope they help you to achieve your goals as well!
Please note - I wanted to make an all bodyweight version of this video for those of you who may not have access to any equipment. However, if you’d like weighted/gym options let me know in a comment and I’ll see what I can do for a future video!
Here are the list of exercises and all the timestamps for simple reference in the future…
TOP TEN EXERCISES FOR KNEE STRENGTH - NO EQUIPMENT!
10. (1:56) QUAD SET
9. (2:34) STRAIGHT LEG RAISE
8. (3:10) BRIDGES
7. (3:50) CALF RAISES
6. (4:43) LONG ARC QUAD
5. (5:30) WALL SIT
4. (6:15) AIR SQUAT
3. (6:55) SINGLE LEG DEADLIFT
2. (7:36) STAR LUNGES
1. (8:48) BULGARIAN SPLIT SQUATS
I hope those help you out and you find them effective! If you do please leave me a comment as I love to hear from you and be sure to subscribe to the channel if you haven’t done so already!
INTERESTED IN MORE GREAT VIDEOS FROM T&T?
✅ STOP KNEE PAIN NOW! 5 GREAT EXERCISES: https://youtu.be/ikt6NME0k9E
✅ EXERCISES FOR KNEECAP PAIN: https://youtu.be/j4pkM4ZO6hM
✅ EXERCISES FOR PATELLAR TENDONITIS: https://youtu.be/bvryJd1FqyQ
✅ EXERCISESS FOR A MENISCUS TEAR: https://youtu.be/yLB4ktZFMJE
Ten of the best exercises you can do at home to strengthen your knees and eliminate pain! No equipment required and presented in order from least difficult to most difficult. Presented by a physical therapist to help you strengthen your knees, eliminate knee pain, and feel better than ever before! Read more below…
Alright I know, I know… your knee is a JOINT and not a muscle and therefore it technically cannot be “strengthened”. But in this video I wanted to present to you the TOP TEN BEST exercises to strengthen then muscles that support and stabilize your knee… but the title got a little long!
I’m counting down the 10 best exercises to strengthen your knees; I’ll present them to you in order of simplest/least difficult to hardest/most difficult, so I hope you’ll find 3-5 exercises that can really help you out.
These are the same exercises I give to patients every single day in my physical therapy clinic. I know they’re super effective and I hope they help you to achieve your goals as well!
Please note – I wanted to make an all bodyweight version of this video for those of you who may not have access to any equipment. However, if you’d like weighted/gym options let me know in a comment and I’ll see what I can do for a future video!
Here are the list of exercises and all the timestamps for simple reference in the future…
TOP TEN EXERCISES FOR KNEE STRENGTH – NO EQUIPMENT!
10. (1:56) QUAD SET
9. (2:34) STRAIGHT LEG RAISE
8. (3:10) BRIDGES
7. (3:50) CALF RAISES
6. (4:43) LONG ARC QUAD
5. (5:30) WALL SIT
4. (6:15) AIR SQUAT
3. (6:55) SINGLE LEG DEADLIFT
2. (7:36) STAR LUNGES
1. (8:48) BULGARIAN SPLIT SQUATS
I hope those help you out and you find them effective! If you do please leave me a comment as I love to hear from you and be sure to subscribe to the channel if you haven’t done so already!
INTERESTED IN MORE GREAT VIDEOS FROM T&T?
✅ STOP KNEE PAIN NOW! 5 GREAT EXERCISES: https://youtu.be/ikt6NME0k9E
✅ EXERCISES FOR KNEECAP PAIN: https://youtu.be/j4pkM4ZO6hM
✅ EXERCISES FOR PATELLAR TENDONITIS: https://youtu.be/bvryJd1FqyQ
✅ EXERCISESS FOR A MENISCUS TEAR: https://youtu.be/yLB4ktZFMJE
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Hope these help you! Comment your experience below (I love to hear from you guys!), let me know what else I can cover for you, and I hope these help you along your journey!! 🙌🏼🙏🏼
These exercise I need to do every day now I have found them in one video thank you sir for your wonderful videos,I have difficulty in doing longes and no 1 exercise but still I do in a couple of times . After a year of my ankle surgery I follow your useful videos and doing your exercises .Thanks a lot sir .🙏🙏
I want to Contact U. It's very Urgent
Those last 2 look too dangerous for my knee 😩 We’re not ready for those yet haha
Thank you Jared! I really needed these exercises! Continue your good work!
I started developing a lot of knee pain from lifting. I was doing mostly forwarding moving exercises. You need to preform exercises that work the forward, back, sides (inside & outside), and non sagittal plane. Along with a good pre warm up and stretching after my knee is getting stronger and my pain is going away.
I'm 74. Between meniscus injuries from car accidents, osteoporosis and osteoarthritis, I was told I would be in a wheelchair in two years time. Well, I' m not… but I have a lot of pain and pain pills don't really work. I've noticed that I can't activate or tighten my glut muscles on the right side, which is the side where I have pain. I had walked around with a dislocated tibia for about five months because I was told the pain was all in my head before finding someone who immediately saw what the problem was and corrected it. But there was no follow up on the fact that the connective tissue was pretty damaged and the knee was easily destabilized. Thank you for these simple exercises and explanations. They look very doable for my current condition, not too much or too little.
Last exercise seems very dificult to have all weight on one leg as I have artritis.
The star lunges is my fvorute
Please keep your yutube updated on the knee it is helps
Liked the way you have explained
Can we do it everyday???
I face a pain in my right knee in exercise 4&5. Should I get there slowly after the preceding ones?
I like this simple workout, hopefully it could help my knee return to the normal power. Thank you
Would love to see a similar video on top 10 exercises for ankles. Thanks!
Hello. Thank you for sharing!
What do you recommend for individuals with structural knocked knees (genetics)? Additionally, would exercise #2 be safe since rotation is involved? Thank you in advance!
Thank you sir because of your exercise my knee joints has been recovered
He didn’t demonstrate all the exercises like the calf exercises.
How many times a day do you recommend. I'm recovering from a sprained knee from over exertion in basketball. Cane to find out my ankles quads and hips were weak. Building them back now to return better than ever.
10.
2:30 Quad sets. Hold 5-10 seconds, 3 sets of 10 reps
9.
2:38 Straight leg raise. 3 sets of 10-20 reps
8.
3:18 Bridges. 3 sets of 10-15 reps. (hold 3 sec)
7.
3:58 Calf raises. 3 sets of 20 reps.
6.
4:52 Long arc quad (knee extension) 3 sets of 10-15 reps.
5.
5:38 Wall sits. Hold 20-60 seconds, repeat 3 times.
4.
6:18 Air squats 3 sets of 10-20 reps.
3.
7.09 Single leg deadlift. 3 sets of 10-15 reps per leg
2.
7:54 Star lunges. 3 sets of 10 reps per leg.
1.
09:02 Bulgarian split squat. 3 sets of 10-15 reps per leg.