🦵 Top 5 Exercises to Help with Knee Pain (That Won’t Wreck Your Joints)

Aug 25

If your knees hurt when you squat, go upstairs, or stand for too long — you’re not alone. Knee pain is one of the most common issues for adults over 40, especially if you sit a lot or have a history of old injuries.

The good news? The right exercises can make a big difference — without stressing your joints.

Below are 5 trainer-approved movements I often recommend to clients who want to strengthen their knees, feel more stable, and stay active without making things worse.

1. Step-Ups (Low Step)

Use a low platform or step (6–12 inches). Focus on control and muscle engagement, not speed or height.

🟢 Why it works: Strengthens quads and glutes without excessive knee compression.

2. Wall Sits (Short Duration)

Start with 10–20 seconds. Keep knees aligned over ankles. Increase time slowly.

🟢 Why it works: Builds quad endurance and improves knee joint stability.

3. Glute Bridges

Lie on your back with knees bent. Lift hips while squeezing your glutes.

🟢 Why it works: Activates posterior chain (glutes/hamstrings), which takes stress off the knees.

4. Seated Leg Extensions (Band or Cable)

Light resistance only. Control the motion up and down.

🟢 Why it works: Isolates the quads in a joint-friendly position.

5. Calf Raises

Slowly raise up onto your toes. Pause, then lower. Try 2–3 sets of 10–15 reps.

🟢 Why it works: Strong calves support better knee mechanics and shock absorption.

🚫 What to Avoid if You Have Knee Pain

Deep forward lunges
Box jumps or jumping squats
Anything with pain beyond mild discomfort

Pain is a signal. Use it as feedback — not something to push through.

**🧠 Want to Know What’s Right for Your Knees?**

Everyone’s knees are different. A movement screen can reveal what exercises are best for your structure, history, and goals.

I offer a 30-minute screen at You First Fitness to build custom plans for your joints — especially if you're dealing with knee, back, or shoulder issues.

👉 Schedule Your Screen Here: https://www.youfirstfitness.life/get-started

— Kyle Hildebrandt