Knee Strengthening Exercises & Stretches – Ask Doctor Jo

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Knee Strengthening Exercises & Stretches: These simple knee strengthening exercises and stretches can help get your knee stronger after an injury. The knee exercises are very simple, but they need to be performed correctly and safely for maximum benefit. Step ups, lunges, and squats performed with proper technique can be very effective to strengthen the knee and the whole leg. For a detailed blog post about Knee Strengthening Exercises, visit

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.


More Details About This Video:
This video will show you some very simple but effective knee strengthening exercises without having to go to a gym or buy weights. Knee pain can come from many things such as knee weakness, osteoarthritis (OA), tendonitis, or bursitis.

The first exercise is a step up. You can use books or a step at home. The important part to remember is quality over quantity. Don’t go fast with these exercises. Control the movements to make the muscles do the work instead of momentum doing the work. Also make sure with all these exercises that your knee does not go in front of your toes. This puts extra pressure on your knee and can cause damage. Just start with 10 and then work your way up. Once you can do 20-25 easily, add some height to the step.

The next exercise is a lunge. You can use your books for a target now. Step over the books and try to touch them with your back knee. Once it becomes easy, then you can take the books away until you get to the floor.

Finally, you are going to do squats. The best way to do a squat is to give yourself a target like a chair or couch. You can also put books on the chair if the chair is too low to start. Spread your feet about shoulder width apart, and again, make sure your knee does not go in front of your toes.

Knee Strengthening Exercises & Stretches:

DISCLAIMER: Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy, however, this video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional. They are NOT to take the place of going to your own doctor or therapist. There are many manual techniques that a therapist can do that simply can not be done on your own. Your own therapist will also ensure that you are doing correct techniques with your exercises and stretching. If these techniques aren’t done right, they won’t help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor.


AskDoctorJo says:

πŸ“š Thanks to all who pointed out that in some cultures, stepping on books is considered bad luck/disrespectful. I was not aware of that when I shot this video. Here’s my NEW Knee Strengthening Video where I use a proper step instead of books:
Don't forget to hit the πŸ”΄ SUBSCRIBE πŸ”΄ button above! Find all of my videos at

MegaJuanWorldwide says:

How many sets and reps should I start with?

Tamarindgyal says:

Great collection, I’m a fan

John s says:

Where do you want the weight going in your feet heel?

melissa gregory says:

What do you suggest if the stair step work causes too much pain? I used to run and have occasional stiffness especially in my right knee which was scoped ten years ago for medial meniscus repair. But since I was laid up for 2-1/2 months I’m needing even easier strengthening exercises. Also I’m old so am motivated to prevent another broken bone. Love your exercises and teaching style!

Cientxa says:

Thank you, Dr. Jo! I watched this video last night and started exercising today. Immediate relief for my knees going up and down steps. I am at the stage where my joints tighten unexpectedly and these knee exercises are the best for staying ahead of the game.

Shaini C l says:

Hlo my knee patellar dislocated i want to recover want to go boxing pls help me reply me i need ur help

Nishant Kumar says:

U r great…. U helped me to recover from lots of my leg injuries….


Simon Jacobs says:

Thank you Doctor I've been following your program and am now getting better after along knee pain b blessed.

wjatube says:

Is this strengthening okay for arthritic knees?

Sampson Quao says:


Maria Cummins says:

Can I improve my leg extension one year after TKR. I lack about 5%?

Moirangthem Bikramjit says:

πŸ‘ thank you

umadoss1 says:

How to mobolise knees

Carol Bassant says:

Thanks 4 these knee exercises am a Kathak dancer in training and our feet r our main focus but my right knee slightly swollen and these look great thanks 4 uploading.. from the Caribbean πŸ‡ΉπŸ‡ΉπŸ‡ΉπŸ‡ΉπŸ‡ΉπŸ‡Ή…

Deepika Sanhotra says:

How to correct konck knees please helpπŸ˜₯????

dolccevita2010 says:

Awesome video, I need this great information. I just had a quad surgery 4 months ago. I'm learning everything now all over .
thank you very much

Ali Baba says:

How can someone thumb down such useful information?

N3ssa212Linda says:

I injured my knees by.doing an intense squatting exercise! Please assist. I please I injured the knee caps. Doc isn't Much help. I got an MRI and they didn't find anything. Yet it hurts 3 weeks later. So any advice or tutorials you reccomend?

N3ssa212Linda says:

You're so talented and sweet.thank you!

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