Knee Osteoarthritis Exercises: A 2-Week Starter Plan (No Deep Squats)

Sep 22

If your knees feel stiff or achy—especially after sitting or with stairs—you’re not broken. The right exercises can reduce pain and help you move better at any age. This simple, safe plan is built for adults 40+ and starts exactly where you are.

Safety first: Mild effort or a “2–3/10” discomfort is okay; sharp pain is not. If pain spikes, stop, modify, or message your coach. Talk to your healthcare provider if you have swelling, instability, recent injury, or severe pain.

Why this works

Evidence-based guidelines consistently recommend strengthening + low-impact activity to reduce pain and improve function in knee osteoarthritis. You don’t need fancy equipment—just consistency and good form. American Academy of Orthopaedic Surgeons AAFP

Warm-Up (3–5 minutes)

Easy walk or bike, then 5–8 gentle knee bends holding a counter.
Two slow breaths between each movement—no rushing.

The 7 Core Moves (OA-friendly)

Do 2–3 sets of 8–12 reps (or 20–30 sec holds for isometrics), 3–5 days/week. Rest 30–60 sec between sets.

Sit-to-Stand (from chair or box)

Hips back, light touch, stand tall.
Easier: higher chair; Harder: pause 2 sec at the bottom.

Quad Set (isometric)

Sit with leg straight, gently press knee toward floor, hold 5–10 sec, relax.
8–12 holds per leg.

Straight-Leg Raise

One knee bent, other leg straight; tighten thigh and lift 8–12 inches; slow down.
Easier: smaller lift; Harder: ankle weight.

Step-Ups (low step)

Step up softly, control the down.
Start with a 4–6″ step; progress gradually.

Glute Bridge

Feet hip-width, squeeze glutes, lift hips in one line from shoulders to knees.
Pause 2 sec at top; avoid arching the low back.

Calf Raises (counter support)

Rise to balls of feet; slow down.
Harder: single-leg or add a hold at the top.

Hamstring or Calf Stretch (choose one)

Hold 20–30 sec, 2–3 rounds each side—gentle stretch, not pain.

These moves mirror classic knee-conditioning progressions used by orthopedic and arthritis organizations—simple, consistent, and joint-friendly. OrthoInfo+1 Arthritis Foundation

Your 2-Week Starter Plan

Week 1 (Build the groove)

Day A: Warm-up → Sit-to-Stand, Quad Set, Straight-Leg Raise → Calf Stretch
Day B: Warm-up → Step-Ups, Glute Bridge, Calf Raises → Hamstring Stretch
Aim for 3 sessions this week (A/B/A). Keep reps easy-moderate; form first.

Week 2 (Progress—lightly)

Add 1–2 reps per set or a second or two to isometric holds.
If pain stays ≤3/10, lower your chair height slightly or raise the step by an inch.
Hit 3–4 sessions (A/B/A/B).

When to get extra help

Pain >3/10, night pain, swelling, locking, or giving way.
You want a plan tailored around arthritis, meniscus history, or past surgeries.
That’s our lane. We coach adults 40+ in a quiet, private studio so you can progress safely.

Ready for a plan—not guesswork?

Book a private movement screen to personalize your first 4–6 weeks.
See transparent rates on our Plans & Pricing page.

FAQs

Can I still squat with knee OA?
Yes—within your comfort and range. Start with sit-to-stand from a higher box and progress slowly.

Why do stairs bother my knees?
Stairs increase load on the front of the knee. Improving quad/hip strength and step-down control usually helps. American Academy of Orthopaedic Surgeons

How often should I do these?
Most people feel better with 3–5 short sessions per week—consistency beats intensity. OrthoInfo

— Kyle Hildebrandt