Top 10 Exercises For Knee Strength - No Equipment!
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- Опубликовано: 30 июл 2024
- Ten of the best exercises you can do at home to strengthen your knees and eliminate pain! No equipment required and presented in order from least difficult to most difficult. Presented by a physical therapist to help you strengthen your knees, eliminate knee pain, and feel better than ever before! Read more below…
Alright I know, I know… your knee is a JOINT and not a muscle and therefore it technically cannot be “strengthened”. But in this video I wanted to present to you the TOP TEN BEST exercises to strengthen then muscles that support and stabilize your knee… but the title got a little long!
I’m counting down the 10 best exercises to strengthen your knees; I’ll present them to you in order of simplest/least difficult to hardest/most difficult, so I hope you’ll find 3-5 exercises that can really help you out.
These are the same exercises I give to patients every single day in my physical therapy clinic. I know they’re super effective and I hope they help you to achieve your goals as well!
Please note - I wanted to make an all bodyweight version of this video for those of you who may not have access to any equipment. However, if you’d like weighted/gym options let me know in a comment and I’ll see what I can do for a future video!
Here are the list of exercises and all the timestamps for simple reference in the future…
TOP TEN EXERCISES FOR KNEE STRENGTH - NO EQUIPMENT!
10. (1:56) QUAD SET
9. (2:34) STRAIGHT LEG RAISE
8. (3:10) BRIDGES
7. (3:50) CALF RAISES
6. (4:43) LONG ARC QUAD
5. (5:30) WALL SIT
4. (6:15) AIR SQUAT
3. (6:55) SINGLE LEG DEADLIFT
2. (7:36) STAR LUNGES
1. (8:48) BULGARIAN SPLIT SQUATS
I hope those help you out and you find them effective! If you do please leave me a comment as I love to hear from you and be sure to subscribe to the channel if you haven’t done so already!
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Hope these help you! Comment your experience below (I love to hear from you guys!), let me know what else I can cover for you, and I hope these help you along your journey!! 🙌🏼🙏🏼
Thanks allot i love your channel. I want to ask you about the knee pain
Does calcium deficiency or vitamin D have anything to do with knee pain?
Tips for strengthening ankles. Executing Deep squats for those with knee issues.
One question! Now I had my kneecap broken to pieces a year ago and most of these exercises are what I had to do to rehabilitate. Would you say these are something you could do regularly to support the muscles in the knee or is there a point when you could move on from these. So in short, having any kind of knee injury, will it be essential to do these (or other knee strenghtening) exercises the rest of your life in order to avoid future trouble and pains?
How often in a week should this be done? And do you need all these exercises at the same time or just a combo?
👍👍👍
1) Quad Set- 1:58
2) Straight Leg Raise- 2:37
3) Bridges- 3:17
4) Calf Raises- 3:57
5) Long Arc Quad (Knee Extension)- 4:49
6) Wall Sit- 5:36
7) Air Squat- 6:16
8) Single Leg Deadlift- 7:07
9) Star Lunge- 7:51
10) Bulgarian Split Squat- 9:01
Loving the progression of these exercises. Clear instructions and visuals. Thanks for this! Having had a meniscus tear surgery months ago, I find these moves very helpful!
Thank you so much, Josephine Sciortino! I'm sorry to hear about your surgery and I hope these things help you. Thanks for commenting!
I'm 68 and have done yoga for 48 years. I've got hyperextended knees and in a class a new teacher pulled on my quads as I was fully extended, for me, hyperextended. I've had problems since. I have problems getting into child pose or squatting. I've never had any knee problems before then. I'm doing your exercises. They help. I've almost fixed the right knee but the lateral left going down to left gastrocnemius and above on the lateral quad give me problems if I'm.standing too long. It's exhausting trying to get it all figured out. Im.a bodyworker so I'm aware of more than most. I'd appreciate any input you have! And thank you for your videos. They are really wonderful!
Great video with detailed explanation. Thank you very much!
I wish, wish, wish you were in SF. My knee 'went out' on me a couple of months ago - after limping forever, going to acupuncture, Kaiser PT (no help at all), I finally stumbled upon your site - within days of starting to do exercises in other vids for knee pain and swelling, well, it's been the ONLY thing that has worked. I cannot thank you enough for sharing your wisdom, time and training, and I look forward to continuing with your vids. Once again, many, many thanks....
You are welcome, Emily! I am glad these are working for you and thanks for commenting.
Great tips my favorite video thank you I start to feel better. All are my favorites. Straight leg raise gave me immediate mobility on my knee to do the rest of the exercises.
Thanks for this, I'm an older athlete doing a sick load of road, mtn and gravel bike riding. I'm moving into a fall, winter with hot yoga and indoor rock climbing and trail running mixed in. I get some knee discomfort from time to time and I think maybe I need this kind of session regularly. I went thru your full routine just now with 15mins on the C2 rower to warm up. I'm adding a small kettlebell and dumbbells to the squats and lunges.
Thank you so very much for making this excellent video. My knees are killing me & making my movements, rather my overall well being a big challenge. I will definitely try them. God bless you and your family with more success, happiness & great health. With lots of love & respect, Sir.
My pleasure, Muhammad! I hope they help you with your goals. Thanks so much for your comment and kind words; means a lot to me. May God bless you and your family as well!
Thank you Jared! I really needed these exercises! Continue your good work!
My pleasure!
Love this workout. Did all of them and got rid of my knees problem after 2 days working through several of your workouts for knees throughout the day. Learned a lot about placement of the muscles and tendons and how to take care of this area. I went to my ballet class yesterday and was relieved not to have any pain whatsoever. More work now but worth the efforts. 🙏😍🌿
I am so happy to hear this, Elsa J! I am glad you are feeling better and thanks for sharing!
Thanks so much for this, great instructions! I’m trying to strengthen my knees so I feel less pain when doing steep descents while hiking 😢 My favourite is the single leg deadlift!
You're so welcome! Glad this was helpful!
Love your site!
Everything you show is EXCELLENT!
Thank you so much, Yvonne Burks! I really appreciate that comment!
Thank so much for the video that is very helpful to me. If you can please share with us more exercises for knee arthritis patients. Again thank you so much.
Thank you for the demonstrations. Been doing these a while now on rest days and it helps quite a lot. The earlier exercises I do weighted too which always helps to build some good resistance. Cheers.
You are welcome! I hope you are finding these helpful!
I can't believe how much better I feel so quickly. I'm very thankful for this and other videos of yours. I recommend you to everyone I know with knee issues.
Thank you so much!
Sir, you are one of the honest person I came across, benefited on many issues, just following your advice. Your method are easy and very safe. Thank you.
I appreciate your comment so much!
This video was so helpful! I just started doing these exercises and I can already feel the difference. I’d say the star lunges was my favorite 😍
Ty for all your videos very helpfulty so much
I love this! Do you have a video for fixing a knee cap that moves laterally while extending?
I was doing plyos over a year ago and noticed that my knee started to hurt. I didn't hear a pop, nor did I have a moment of sharp pain. I just noticed as the weeks progressed that something was wrong with my knee. I followed the knee acronym RICE for almost 6 months. While my knee doesn't hurt as much as it used to, it still bothers me today. I'm very thankful that a knowledgeable professional like yourself posted these demos. I was able to do pretty much all of the exercises with varying degrees of pain. From now on, I'll be doing them every day. Thanks again for the information. Truly a godsend.
You are welcome! I hope they continue to help you and thanks for commenting.
It’s a great find for me. And a great resource. Thank you so much.
You are welcome, Jonathan! I am glad you are finding this helpful!
As always this was very informative. Thank you Dr. Beckstrand.
You bet, Ricky! I am so glad you found it helpful!
Thank you for the video! I’ve done it once and already feel relief. How often should I do these exercises per week?
Six months now from quadriceps rupture surgery. Your exercises help me to recover my strength. Thx a lot.
You are welcome! So glad they are helping!
This is definitely going to help me. No equipment needed and safe to do at home. Thank you
You bet! I hope it does help!
I'm 74. Between meniscus injuries from car accidents, osteoporosis and osteoarthritis, I was told I would be in a wheelchair in two years time. Well, I' m not... but I have a lot of pain and pain pills don't really work. I've noticed that I can't activate or tighten my glut muscles on the right side, which is the side where I have pain. I had walked around with a dislocated tibia for about five months because I was told the pain was all in my head before finding someone who immediately saw what the problem was and corrected it. But there was no follow up on the fact that the connective tissue was pretty damaged and the knee was easily destabilized. Thank you for these simple exercises and explanations. They look very doable for my current condition, not too much or too little.
thank you, I feel relief in my knees. Your exercises are awesome and will keep watching and doing the exercises
Wonderful news! So glad to hear!
Thank you sir.The exercises you teach in you tube have helped me alot.God bless you.
You are welcome, Charity! I’m so glad they are helping!
Doc saves our knee again. Perfect exercises at time like this at home. No. 2 and 3 not only strengthen our knee also have lots of fun doing it.
Thanks so much for the comment! I am glad these are helping you!
hey, just wanted to say thanks for these videos! i’ve used both this video and the hip video, and both have really helped strengthen those areas for running!
You're so welcome! So glad they have been helpful.
Thank you so much for your channel and all videos'. 🙏🙏🙏🙏
You are very welcome! I hope they are helping!
Thank you very much 🙏 very very useful as usual.
I would really appreciate it if you can give us some information on how to protect your knees during running or if you have any advice for this.
Thank you again for the amazing effort you do 👍👍🙏
Keeping your knees strong is one of the best things your can do as a runner! These exercises should help you stay on track!
Wonderful set of exercises. Thanks you.
You're so welcome! I am glad you like them and thanks for sharing!
single leg deadlifts are my favorite exercise- balance and stability are so important for knee pain!
Absolutely! Thanks for sharing!
Excellent video, thanks for the tips!
You bet!
We recently had a winter storm. I had to shovel a lot of ice and snow. Normally I would have sore arms and abdominal muscle soreness. With these 12 minute plank and the 15 minute dumbell exercise no soreness at all! I am amazed. My weight just hit 147 pounds! That is from about 8 monthes ago hitting 175 pounds. I do cardio at the YMCA also. Feeling great!
Amazing progress, Samuel!
I'm feeling very good right now after knee injury. Thank you so much sir ❤️
Great news!
Thank you Sir for your excellent video on knee pain. Kindly give some video on correction of Bow Legs. 🙏🙏🙏
Thanks doc this is really helpful!!🙏
My pleasure! So glad it was helpful!
All Good stuff.....the first 6 really helped me from day 1. Thanks so much! Canadian fan.
Wonderful news, John! You are very welcome and thanks for sharing!
I have knee pain and diagnosed with meniscus tear. Since I won’t be doing surgery and can’t afford physical therapy right now, this is a very helpful place to start. Thank you
Sorry to hear about your knee. FYI I do have a video specific for meniscus tear exercises! Search "Tone and Tighten Meniscus Exercises" and it should come right up for you here on RUclips!
@@toneandtighten Thanks so much. I’ll follow up as I do need additional exercises.
Need this as my knees paining soooooooooooo much Thanks for vidoes i love them as always love your channel sooooooooooooo much love your exercises soooooooooooo much Thanks Ramya
Thank you so much, Ramya Padmanabhan! I hope these things help you, and thanks for commenting!
Thank you so much for making this video😊
My pleasure 😊
Just wanted to say, you're amazing Jared!
I appreciate that!
I love the exercises. Sometimes I practice them while on lunch.
Thank you for sharing.
Good for you! You are very welcome!
Thanks for sharing
Thank you so much. I recommend you to all my riends because your videos alwaus help me. Now to get my knee back in shape. Thank you or making things so simple
I appreciate your support!
I just started doing these exercises. Thanks for your efforts.
You're so welcome!
I just stumbled upon this video! I plan to get started doing these exercises today. I’d like to know if you have any videos that would help me with being able to go down stairs better. So my story is that I broke my right calcaneus back in 2018. I had surgery and had pins put in and then had them removed in 2020. Unfortunately the surgeon didn’t remove all of them and I’m still having some issues with getting my strength and flexibility back.
My biggest problem is going down stairs without Having to hang on to railing like normal. Thanks for any guidance!
This is an awesome video. Exactly what I was looking for. Already feel the benefits just doing the first 5. I had known about the wall squats and air squats previously.
Awesome! Glad you found this video helpful.
Thank you so much for your video I will start doing it.
You are welcome! I hope these exercises help!
You are the best. You explain so clearly and precisely , thank you Dr.
Thank you so much and you are welcome!
You are welcome Dr. You are the best.
Life saver ...this worked like magic thanks mate ..
You're welcome! I am so glad to hear it helped!
Superb exercises. God bless you. 🙌
Thank you, Shilpa Dhoot! I hope these help you out!
I had very painful knees but watching and doing this for only 5 minutes am relieved
Great to hear and thanks for sharing!
Thank you, sir! I’ve been doing these for just a few days and already notice improvement. Is the goal to do each exercise every day? That’s what I’ve been doing, but just looking for clarity on what the maintenance level is.
Yes, daily is great! Glad they are working for you!
Very impressive,keep making vedios and thanks for tips i pray you always be happy ❤❤❤❤
Thank you so much 😀
I like this simple workout, hopefully it could help my knee return to the normal power. Thank you
You are welcome! I hope you find these exercises effective.
These exercises are terrific - thanks so much April 2023
So glad you are finding them effective!
Thankyou sooooo much sir for the wonderful knee exercises.I just want to know the level of the bench for exercise no 1.pls suggest.God bless you .
Thanks from France !
Thank you so much for demonstrating these exercises
My left knee was hurt when it got hit against a iron rod
Will these exercises help?
Hi ! Thank you for this video. I go to the gym 3 times a week. I have been working out my lower body with weights (guided bar squat / hip thrust / bulgarian split squat) and have ignored my knee pain for 2 months now. I'm going to start doing your knee exercises to heal this pain, do you think I can continue doing my workouts with weights on the side? And do you think I have damaged my knees ?
Great work
Thank you for this video. Are calf raises okay to do if I have a non-acute deep vein thrombosis on my lower left leg?
Number 1 for sure!!!!
Please make more videos this really helps
Great video thank you !!!!
You are welcome! I hope these exercises help you!
Thanks Doctor for the big help
You are welcome, C Vega! I am glad you found these helpful!
Thank you so much for this helpful tips, my knee pain feel much better 🙏😇
You're so welcome!
I just started a new Driving job. My knee started to hurt from how hard I have to hold the brakes. This really helped me!
I am glad this helped you and thanks for sharing!
All this exercises are fun to do.thanks.
You're so welcome! I hope they help you out!
I am 17 years old. I had been sitting in front of my laptop all day long n the lockdown on my chair with really bad posture which had made my knees weak and I literally couldn't walk. I Your earlier videos on knees helped me out immediately and within 2 days my knees were cured. Thank you for that. For all of you watching, make sure you stretch out every joint if you sit for too long.
That is great news! Thank you so much for sharing!
Which video you were following?
I am facing the same problem
@@rudranshsharma4105 I followed his videos..It helped me a lot. Then I also went to a physio therapist and that almost cured my problem
@@vsagarlogs9938 ok thanks for your suggestions
First here! Thankyou doc for all of your videos. They are helping me with sciatic nerve pains. What state are you in? May god bless you and your family always❤❤🙏🙏🙏
Thanks so much for your support, Nan's Global Kitchen! I'm glad to hear your sciatic symptoms are improving and thanks so much for your comment and support!
❤️Love the video I did some of them last night. I got injured for not stretching before and after. I learned that the hard way. Even I have insurance, it cost me about $2,000
Thank you for sharing! I hope you find these helpful!
I see your excesses and I like it. Its so simple and I will try it out. Thank you
You’re welcome 😊 I hope they help.
Oh wow. I've never seen the rotation lunge. I'll try that one. Yesterday I did the Bulgarian split squat. Awesome. I've been getting some left knee pain for about a month. Hopefully these will help.
I hope they help, Marie O!
Thanks most needed 👍👍👍👍
You are welcome, Priya Dixit! I hope these exercises help you!
First day doing these exercises and feel a relief on my knee, still recovering from a knee problem and trying to get back on the soccer field
Glad they are helping and best of luck recovering!
just all excellent - thankyou
Glad you enjoyed it!
Hi doctor. How often should we do this and for how long a day? My main concern is i cant bend enough it hurts but tolerable. Thanks much
I really like all your videos and they have helped me a lot. My question is thar my knee is swollen and it’s difficult to bend it, can I still do these exercises? I injured my knee from running 3-5 miles/ day and did not stop even if it was hurting.
thanks. i liked all the exercises. i must subscribe to the channel and also share this video in my circles. regards
You are welcome! I am so glad you found these helpful and I appreciate you sharing!
Jared, I’ve been getting some left and left ankle and hip pain at age 20 from a muscle imbalance. Could this be healed after I’ve strengthened the other side? Thanks!
Thanks Doc! I wish my knees would just work, but I suppose I'm gonna have to do the work. Great ecercoses :)
You can do it! I hope you feel better soon.
Dr. Jared
I loved your video on knee strengthening exercises. I am 66 . Can you show some exercises to sit on floor & get up without anybody’s help. Thanks 🙏
Thank you so much for your comment and suggestion, chandrashekhar Thakkar! I hope these things help you, and I'll see what I can do!
Thank u for these helpful exercices. Should we do a warm up before doing these exercices ?
You are welcome! A warm up is not necessary.
Very helpful 👏
Glad you think so!
Liked the way you have explained
Thanks so much! I hope you find these exercises helpful.
Thank u so much , it worked wonders ❣️❣️❣️💜💜💜💟,
I am glad I discovered this goldmine of a channel , You are so much better than my doctor , Thank you so much mate
You're welcome 😊 I appreciate your kind words and support!
Good exercises. If knee in pain, can go for advance exercises from no 6 to 1.
My knee pain reduced drastically tysm.. Btw should i do all this before a run or after?
Thanks Bro !!
These exercises hurt but my knee is feeling better.
You are welcome!
Thankyou sir for giving this wonderful I like your video sir
You're very welcome, Dayaram fitness! I hope they help you! Thanks for commenting.
Hello, do we do these every day? Or only afew times a week? I can only manage up to number 7, but hoping once my knees get abit stronger I will be able to do the full exercises. Thank you! 😁
In your another video I found my glutes, abductor aductor ankle all weak.. My total lower body from last 2 year.. Not able to walk properly... I have diagnose with congenital myshenia syndrome but I have recovered alot... Problem is only with lower body... I wish you could train me personally for my healthy life...lots of love From India...
These exercise I need to do every day now I have found them in one video thank you sir for your wonderful videos,I have difficulty in doing longes and no 1 exercise but still I do in a couple of times . After a year of my ankle surgery I follow your useful videos and doing your exercises .Thanks a lot sir .🙏🙏
You are welcome! I hope you feel better soon!
@@toneandtighten
Thank you sir.
Hey Jared. My right knee is badly damaged have a knee replacement scheduled for Aug 2. Looking for some recommendations on strengthening the leg muscles prior to surgery to help in recovery. FYI I can only bend the right knee to 90 degrees any more and very painful. Any suggestions is appreciated. Thanks N
Love your channel and videos - you have helped to fix so many issues! Could you please also do videos on lower leg issues like peroneal tendonitis? Thank you!!!
Thank you for the suggestion!
I just need to train my knees and my foot and boom I can run again like 1 year ago. I was mega fast lol. Hopefully the exercises will work ty sir
Getting back to 100% - that's the goal! Hope these help you to get there. Thanks for commenting!