Say Goodbye to Knee Pain with this Simple Routine for Stronger, Healthier Knees

With our 7 Key Knee Exercises Workout, you will build strength, increase range of motion, and improve resilience in the structures that support your knee joints. So, you can get back to doing the things you need and want to do.


“I miss my evening walks with the dog…”

“My golf swing isn’t what it used to be…”

“Stairs just keep getting tougher and tougher…”

“I’d love to get down to the floor and play with the kids but…”



why we created this workout


A lot of our clients report a frustrating decline in their ability to move easily and without pain, because they experience more weakness and inflammation in their joints, especially knees.  But, we know that age does not have to limit a person’s health, nor their ability to do the things they enjoy.

So, our expert trainer created this Key Knee Exercises workout.  It combines elements that strengthen the structures around the knee, and mobility exercises that maintain range of motion and resilience in the joint.

How to get the most out of this workout



Read the instructions below before trying each exercise.

2. Watch

Watch the video of demonstrations at the end of the instructions

3. Print

Click on the orange button for the printable, quick reference guide.  Place it in your workout space, along with the equipment you’ll use for this routine, or take it along to the gym.

4. Contact

Contact us to schedule a training session, in order to learn each exercise in detail.

man in a knee stretch lunge

Instructions for exercises

1. Step Downs

Strong, mobile calf muscles stabilize your knees and absorb shock, which reduces impact on your knee joints.

The first rule of Step Downs: keep your supporting/standing hip straight and open – do not fold forward at the hip as you move through this exercise.

    • Start standing with one foot on a box, low step, or small stool, and the other foot hanging off. Use a hand on the wall, rail, or kitchen/ bathroom counter for balance.
    • Keep your hips open as you bend your supporting knee and tap your free heel down to the ground, a lower box, or a pillow.
    • Stretch your supporting leg and keep rising until you are on tip toe.
    • Return to standing.
    • Repeat this exercise 8-10 times on each side.

2. Half Side Plank

Strong outer hip muscles help stabilize your entire leg as you move.

    • Starting position: lie on your side with knees bent; press into your forearm and lift your hips off of the floor. Keep your hips lifting as high as you can for the entire exercise.
    • Next, with knees together, lift your top leg a bit higher until you feel your outer hip muscle working.
    • Lower your top leg until your knees touch again.  Make sure your hips are still lifted in a side plank position.
    • Repeat lifting a lowering 8-10 times on each side.

3. Sliding Bridge

This exercises strengthens your hamstrings, which are responsible for knee flexion (bending), among other things.

Like side planks, the key to effective bridging is to keep your hips lifted.

    • Start by placing furniture sliders under your heels. Or, on hardwood, tile, or linoleum, use a sock or wash cloth as a slider.
    • Lift your hips as high as you can into a bridge.
    • Next, slide one foot forward, then return to bridge.  Slide the other foot forward, then return.
    • Repeat this exercise 8-10 times on each side.
    • For extra challenge, trying sliding both feet out and in together. Or, for an intermediate version, slide both feet out together, then slide them in one at a time. Alternate which foot comes in first.

You are half-way through the workout!  Here’s a sneak peak of the printable guide… more instructions are below…

pictures of knee exercises
knee exercises page 2

4. Toe Raises

Toe Raises work the tibialis anterior muscle beside your shin, which supports the front of your knee joint.

    • Start by leaning your hips into the wall.  Keep your back straight and neck long.
    • Then, with feet flat, lift your toes as high as possible.
    • Finally, replace your feet flat again.
    • Repeat lifting a lowering 15-20 repetitions.

5. Straight Leg Lift

If your legs feel heavy, training your hip flexors will help you feel lighter and move more easily. Strong hip flexors can also diminish low back pain.

For this exercise, keep a tall spine by hugging your bent leg.  Keep your shoulders down and your bottom leg straight. Sit against a wall for more support.

    • Using your arms to hug your bent leg, lift your bottom leg as high as you can.
    • Now, lower the lifted leg with control.
    • Repeat this exercise 8-10 times on each side.

6. Bench/Wall Lunge

Stretch tight quads (front of the thigh) to open the knee joint. Start slow.  This is an intense stretch.

Start on all 4’s near a bench or wall.  Place your hands on the floor, or on a low stool or blocks, and step one foot close to your hands; then place your other foot against the bench or wall. You can place extra padding under your knee if needed.

    • Stay here in the starting position for a few breaths. If this is a big stretch in your thigh or knee, stay another few breaths and then come out slowly.
    • For a more intense stretch, rise up. Place hands on your front leg for support or let them hang.  Open your chest. Lift your pelvic floor.
    • For further stretch, compress your hips toward the wall/bench, closing the gap between your bum and back foot.
    • Hold for 60 secs; come out slowly, reversing your entrance. Repeat on the other leg.

7. Reclining Figure 4

This is a classic stretch for tight glutes, hips, and low back, which can all create imbalance and be felt as pain in your knees.

This can also be done using a bench or wall.

    • Start lying on your back and place both feet on a bench or wall. Then, scoot your bum as close as possible to the bench/wall. It is fine if your hips are a bit off the ground.
    • Cross one ankle over your opposite knee/thigh. Exhale completely as you let your hips sink toward the floor. Make sure shoulders are resting on the floor and tuck your chin in slightly toward your chest so your neck is long and breathing is easy.
    • Hold for 60 secs or more.  Then, exit slowly and rest in neutral position before moving on to the other side.

See demonstrations of all of the exercises included in this workout in the video below.  Also, find more workouts and demonstrations on our YouTube channel.

We hope you find this workout guide helpful. Please remember that participation in exercise involves inherent risks and dangers, including the risk of personal injury or health-related issues.  By using the TrainMovePlay workout guides, you assume full responsibility for these risks. It is advisable to seek professional medical advice if you have any doubts about your ability to safely participate in these workouts. If needed, you should follow the guidance and restrictions set by your healthcare provider. By using our workout guides, you agree to waive, release, and discharge TrainMovePlay, LLC, its owners, trainers, staff, and affiliates from any claims, liabilities, or demands that may arise from your participation in the workouts, including any claims related to personal injury or loss of property, whether caused by negligence or otherwise. Thank you.

Still unsure about how to get started? No problem! Contact us for a complimentary consultation  to sign up for personal training and learn each exercise in detail.

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