Want to Strengthen Your Knees? Check Out These Good Exercises for Bad Knees

Working out is not all fun and games and every once in a while you might experience setbacks in the form knee pain. This is one of the most common causes of lower extremity pain and is quite rampant among fitness buffs, sports enthusiasts, and weekend warriors.

If you’re affected by the mentioned condition, the good news is it can be easily fixed with conservative care treatments such as rest, ice, compression, and elevation. Certain medicines can also be utilized along the way to speed up the healing process and if all is still not well, you probably need to visit a physical therapist.

Once your injury is healed, you need to make it a point to perform leg strengthening exercises for bad knees every once in a while to strengthen them to prevent it from re-developing. Some of the most effective ones are elaborated below.

Partial Squats

Partial squats is a good exercise for bad knees they build and strengthen the muscles in the hamstrings, calves, and quadriceps.

To perform:

Stand and align your feet to your shoulder. Then straighten your back and pull your abs tightly. Plant your feet on the ground and slowly lower your upper body. Make sure that your knees wont go to a point where your they will stick out to your toes because this puts unnecessary pressure on your kneecap. Slowly raise your upper body and return to standing position.

Start with about 3 sets of 8 repetitions and then gradually increase repetitions up to 15.

Straight-Leg Raises

Straight leg raises are great exercises for strengthening the hip and knee muscles that is why it is usually used as a rehabilitation workout.

To perform:

Lie on the ground with your with one of legs slightly raised and the other stretched straight out. Slowly raise stretched out leg about a foot off the ground hold for about 2 seconds and then slowly return it to ground. Repeat with your other leg.

Start with about 3 sets of 8 repetitions and then gradually increase repetitions up to 15.

Towel Hamstring Stretch

Hamstring flexibility is crucial when it comes to the health of your knees that is why it’s not only essential to perform bad knee exercises, you also need to perform stretching workouts and the towel hamstring stretch is a prime example.

To perform:

Lie on your back with one of right leg flat on the ground. Loop a towel on your left leg and then slowly pull it as far as you can toward your chest and maintain a slight bend on the knee area. Make sure that there is no pain when doing this, otherwise, stop at the position where you’re comfortable. Also make sure that your back is comfortably pressed to the ground throughout the stretch.

Try to hold for 10 to 30 seconds and then release. Repeat about three times with each leg and perform the stretch up to six times per week if possible.


Bad knees can be detrimental to your overall and well-being and for this reason, performing the abovementioned leg and knee exercises is the best thing that you can do if you’re a fitness buff, a sports enthusiast, or a weekend warrior.

Remember, this won’t take much of your time and it would be best to religiously perform them if you want to maintain your tip-top shape and continue to indulge in the fitness activities that you want.


Born and raised in the US, this Asian-American is known for her unmatched passion and dedication to physical fitness and healthy eating. She makes it point to get at least 8 hours of sleep and drink at least 8 glasses of water on a daily basis, believing that physical fitness is not just about hitting the gym and dieting, but also about initiating a total lifestyle change. Now, Dea brings you thought-provoking articles that inspire “ordinary joes” and “plain janes” whose busy schedules a prevent them from achieving the level of physical fitness that they’ve always wanted.