Exercises to Make Your Knees Stronger

Straight Leg Raises

[{"selector":"#anim-fa3fda5c-4b50-4e01-a1e6-63da0ee6c63f","keyframes":{"opacity":[0,1]},"delay":0,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3488034f-bb59-48c5-9610-0fe37ab440d7","keyframes":{"transform":["translate3d(113.43872%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5933a9c1-28d4-4221-b08e-f2ffb1afea96","keyframes":{"opacity":[0,1]},"delay":100,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b9e4d22f-7087-43e9-8165-40db107ad1ba","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bc116a54-1e1a-46fb-a1ba-dbad22483483","keyframes":{"opacity":[0,1]},"delay":400,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}]

Wall Sits

[{"selector":"#anim-c2ee64b3-5750-436a-8765-cb4e08ec9dc0","keyframes":{"opacity":[0,1]},"delay":100,"duration":1700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-af5b74f5-311d-4fe9-ae4c-8410d56994a7","keyframes":{"opacity":[0,1]},"delay":200,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ca20a6da-fb65-4a16-b46b-e89b031ca05a","keyframes":{"transform":["translate3d(0px, 530.05054%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0e217091-5a39-47b1-b46a-8d167bd23677","keyframes":{"opacity":[0,1]},"delay":200,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0aa8bf0e-db6b-4918-b121-a94dca9dc551","keyframes":{"transform":["translate3d(0px, 132.47861%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Mimics daily movements like stair climbing, improving balance, leg strength, and joint stability while being gentle on your knees.

[{"selector":"#anim-58b08f60-6d1d-4731-bb68-58965d152986","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-764f9d8b-d11a-4cb3-b5c8-cce94db2aa26","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6a8fe715-7671-4f5a-9036-b949ec1620df","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-325f6728-9c4c-46ab-b238-50c69c568885","keyframes":{"transform":["translate3d(-109.53757%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Strengthens the hamstrings, which protect the knee from overextending and improve rear-leg support during walking or standing.

[{"selector":"#anim-27ed39bb-e382-4b09-a161-eb1f8a24c4fb","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ff512dd2-265b-4d8d-9492-3383afbf8fd7","keyframes":{"opacity":[0,1]},"delay":150,"duration":1001,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a281acf-2aaf-42f0-a4bb-93258137ff20","keyframes":{"transform":["translate3d(0px, 132.70911%, 0)","translate3d(0px, 0px, 0)"]},"delay":150,"duration":1001,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Targets the hip abductors and glutes to stabilize your pelvis and knees, reducing inward knee collapse and discomfort.

[{"selector":"#anim-5b4b14fa-73c9-4416-8800-2bc01497c1ce","keyframes":{"opacity":[0,1]},"delay":0,"duration":1300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d1b2c2b8-991f-40a4-b7c2-129cd653a4f0","keyframes":{"transform":["translate3d(-110.26393%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Boosts lower leg strength and ankle support, helping with knee alignment and reducing stress during walking or standing.

[{"selector":"#anim-a48c798c-55ff-40cd-84de-46575b124ef3","keyframes":{"opacity":[0,1]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-104b8ed8-14b3-49c9-8225-5288e9169ee6","keyframes":{"transform":["translate3d(0px, -137.9215%, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bc40abe4-69a7-47d9-ba3d-479eab5dbba6","keyframes":{"opacity":[0,1]},"delay":475,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-938560ae-fa6f-41f8-83a0-8ac32c887263","keyframes":{"transform":["translate3d(0px, -210.57779%, 0)","translate3d(0px, 0px, 0)"]},"delay":475,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Strengthens glutes and lower back, improving pelvic alignment and offloading pressure from the knees during daily movements.

[{"selector":"#anim-de2d434d-9ed4-4f29-a23f-32ba09f2fb76","keyframes":{"opacity":[0,1]},"delay":700,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5d0d270f-2931-4ba3-b674-dffd6fe273b0","keyframes":{"transform":["translate3d(-110.94674%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Targets outer thighs and hips to support lateral knee motion and reduce strain during activities like walking or turning.

[{"selector":"#anim-976e7df6-1423-4c98-b9b6-0d4690ca69ab","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dbdceb5d-2150-4936-b4af-187fd5ec4905","keyframes":{"transform":["translate3d(-111.5607%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

No.37/39, AH block, 4th Avenue, Shanthi colony, Anna nagar, Chennai- 600040 04443 589590 +91 91502 67772 sunwaychennai@gmail.com https://kneereplacement.hospital

Exercises to Make Your Knees Stronger

Straight Leg Raises

Strengthens your quadriceps without bending the knee, offering support to painful joints and improving overall knee stability and function.

Wall Sits

Activates quads, hamstrings, and glutes—key muscles that support your knees—helping reduce joint stress and increase endurance.

Mimics daily movements like stair climbing, improving balance, leg strength, and joint stability while being gentle on your knees.

Step-Ups

Strengthens the hamstrings, which protect the knee from overextending and improve rear-leg support during walking or standing.

Hamstring Curls

Targets the hip abductors and glutes to stabilize your pelvis and knees, reducing inward knee collapse and discomfort.

Clamshells

Boosts lower leg strength and ankle support, helping with knee alignment and reducing stress during walking or standing.

Calf Raises

Strengthens glutes and lower back, improving pelvic alignment and offloading pressure from the knees during daily movements.

Glute Bridges

Targets outer thighs and hips to support lateral knee motion and reduce strain during activities like walking or turning.

Side-Lying Leg Lifts

No.37/39, AH block, 4th Avenue, Shanthi colony, Anna nagar, Chennai- 600040 04443 589590 +91 91502 67772 sunwaychennai@gmail.com https://kneereplacement.hospital

Learn more