Your knees are the foundation of so many movements—walking, climbing stairs, squatting, and even standing tall. But when they’re weak or unstable, everyday tasks can feel like a challenge. The good news? With the right knee strengthening exercises, you can build stability, protect your joints, and regain confidence in your movements.
Whether you’re dealing with nagging discomfort, recovering from an old injury, or simply want to keep your knees strong for the long haul, this 7-day knee strengthening plan is designed to help. It combines knee stability exercises, bad knee-friendly workouts, and knee rehab moves that improve strength and mobility—without straining your joints.
Why Strengthening Your Knees Matters
Strong knees don’t just support your workouts—they support your life. By focusing on knee-friendly leg workouts, you’ll:
- Improve knee stability and balance
- Reduce the risk of injury and joint strain
- Build supportive muscles around the knee (quads, hamstrings, glutes, calves)
- Ease discomfort from periodic knee pain or stiffness
- Stay active, mobile, and confident at any age
As fitness coach Denise Austin once said: “If you don’t take time for your wellness, you will be forced to take time for your illness.” Strengthening your knees today is an investment in a pain-free tomorrow.
The 7-Day Knee Strengthening Plan
This plan is gentle yet effective. You don’t need heavy equipment—just a yoga mat, optional resistance bands, and consistency.
Day 1: Stability Foundation
- Clamshells – 3 sets of 12 per side
- Glute Bridges – 3 sets of 15
- Calf Raises – 3 sets of 15
Focus: Building hip and calf strength to stabilize the knees.
Day 2: Quad Activation
- Straight Leg Raises – 3 sets of 12 per leg
- Wall Sit (hold 20–40 seconds) – 3 rounds
- Step-Ups (use a low step) – 3 sets of 10 per leg
Focus: Engaging quads without joint strain.
Day 3: Mobility & Balance
- Side-Lying Leg Lifts – 3 sets of 12 per side
- Standing Hip Abductions – 3 sets of 10 per leg
- Heel & Calf Stretch – hold 20–30 seconds, repeat twice per side
Focus: Improving hip support and knee alignment.
Day 4: Glute & Hamstring Support
- Glute Bridges with Marching – 3 sets of 12 (alternate legs)
- Hamstring Curls (lying down or with band) – 3 sets of 12
- Calf Raises – 3 sets of 15
Focus: Strengthening the muscles behind the knee.
Day 5: Knee-Friendly Leg Day
- Partial Squats (no deeper than 45°) – 3 sets of 10
- Step-Ups – 3 sets of 10 per leg
- Side-Lying Clamshells – 3 sets of 12 per side
Focus: Safe lower-body strengthening.
Day 6: Balance & Stability Work
- Single-Leg Stance (hold 15–30 sec each side) – 3 rounds
- Side Leg Raises – 3 sets of 12 per side
- Wall Sit with Calf Raise – 3 sets of 8
Focus: Boosting knee balance and joint endurance.
Day 7: Recovery & Mobility
- Seated Quad Stretch – hold 20–30 seconds each side
- Standing Hamstring Stretch – hold 20–30 seconds each side
- Gentle Walking or Cycling – 10–15 minutes
Focus: Active recovery and flexibility.
How To Do These Knee Strengthening Exercises
Here’s your exercise guide to ensure proper form and safety:
Clamshells
- Lie on your side, knees bent at 90 degrees.
- Keep feet together and lift your top knee like opening a clamshell.
- Lower with control.
Glute Bridges
- Lie on your back, knees bent, feet flat on the floor.
- Press through heels, lift hips toward the ceiling, then lower.
Calf Raises
- Stand tall, feet hip-width apart.
- Rise onto your toes, pause, then slowly lower.
Straight Leg Raises
- Lie on your back, one leg bent and the other straight.
- Lift the straight leg to knee height, then lower.
Wall Sit
- Stand against a wall, slide down until knees are at a 45–90° angle.
- Hold the position, keeping knees aligned with toes.
Step-Ups
- Place one foot on a low step or bench.
- Step up, press through your heel, then step down.
Side-Lying Leg Lifts
- Lie on your side, legs straight.
- Lift your top leg up slowly, lower with control.
Standing Hip Abductions
- Stand tall, hold onto a chair or wall.
- Lift one leg out to the side, pause, then lower.
Hamstring Curls
- Lie on your stomach, bend your knee, bringing heel toward glutes.
- Slowly return to start.
Partial Squats
- Stand with feet shoulder-width apart.
- Bend knees slightly (no more than 45°), then stand tall again.
Single-Leg Stance
- Stand on one leg, hold balance.
- Keep core engaged and knees slightly bent.
Seated Quad Stretch
- Sit on a chair, grab one ankle, and pull it gently back.
Standing Hamstring Stretch
- Stand tall, extend one leg straight in front with heel on the floor.
- Lean forward slightly until you feel a stretch.
Final Thoughts
Strengthening your knees doesn’t have to be complicated or painful. With this 7-day knee strengthening plan, you’ll train the right muscles for stability, flexibility, and strength—without putting unnecessary stress on your joints.
Stick with it, listen to your body, and gradually increase intensity as your knees grow stronger. Whether you’re doing this as part of a bad knee workout, knee rehab, or simply for long-term joint health, these exercises will help you move better and feel better.
Your knees carry you through life—treat them with care, and they’ll support you every step of the way.
4. Wall quad stretch
This exercise works on most muscles in the lower extremities. All you need is to find a large vertical surface, like a wall. Stand with your back facing the wall, then lower yourself to a lunge position. Extend your leg until your toes touch the wall. Stand farther away from the wall to give yourself more of a workout.
Do you have a picture for this, I don’t quite get how you do this one?
Think you stand in a split position.Back facing wall.The heel with extended(straight) back leg touches wall.Lean forward with front leg and bend knee 9o
degrees into a front lunge position.As you go forward your heel against wall raises untill you are on your toes.(back foot).leg still straight.Am I right?
I like a picture of it also!
I agree I don’t get it either. Was looking quite puzzled for a while and still don’t get it.
Picture please.