Mon–Thu 8:30 AM–5:00 PM · Fri 8:00 AM–12:00 PM 1324 N 7th Street, West Monroe, LA (318) 855-3291
Bayonne Injury & Pain Clinic — B | IP Injury & Pain logo Bayonne
Injury & Pain ClinicWest Monroe, LA

Knee Exercises

Strong thigh and hip muscles help absorb load and take stress off the knee. These exercises start very gently and progress to standing strength work.

Request AppointmentCall (318) 855-3291

Please read before you start

  • General education only. These exercises are common, widely recommended options, but they are not a substitute for an evaluation or a program designed for you by your provider or physical therapist.
  • Check with your provider first — especially after a procedure, injection, surgery, or a new injury, or if you have osteoporosis, a heart or lung condition, or balance problems.
  • Stop if pain becomes sharp or keeps getting worse, or if you notice new numbness, tingling, or weakness, and contact our office.
  • Call 911 or go to the emergency room for new loss of bladder or bowel control, numbness in the groin or inner thighs, rapidly worsening leg weakness, back pain with fever, or pain after a fall or other trauma. Call us at (318) 855-3291 with other concerns.
Mind your knees: a mild ache during exercise can be acceptable, but swelling that increases, the knee giving way, or locking are reasons to stop and call your provider.
Jump to stretches by position: Lying down Seated / chair Standing Wall / doorway Strengthening Resistance bands

How to use these exercises

  • Go slow and gentle. Move smoothly, breathe normally, and stay within a comfortable range. A mild stretch or muscle effort is expected; sharp pain is not.
  • Pick your position. Stretches are grouped by position — lying down, seated in a chair, standing, or against a wall or doorway — so you can choose what works for your mobility and balance.
  • Start small. Begin with the low end of the suggested range (for example, 1 set) and build up over one to two weeks. Gentle stretches can be done daily; strengthening is typically done 2–4 days a week.
  • Watch the next day. Mild soreness that settles within a day is common. If pain is clearly worse the next day, cut back or stop and check with us.
  • Use a sturdy chair without wheels, and stand near a counter for balance.

Stretches & mobility

Lying down

Heel slide

Lying down

Improves bending motion of the knee.

  1. Lie on your back with legs straight.
  2. Slowly slide one heel toward your buttock, bending the knee as far as comfortable.
  3. Slide it back down. A towel under the heel can help it glide.

10–15 repetitions · 1–2 sets each side

Hamstring stretch with a strap

Lying down

Stretches the back of the thigh.

  1. Lie on your back and loop a towel, strap, or band around one foot.
  2. Straighten that leg toward the ceiling until you feel a gentle stretch.
  3. Keep the other knee bent or straight, whichever is comfortable.

Hold 20–30 seconds · 2–3 times each side

Seated / chair

Seated hamstring stretch

Seated / chair

A chair version of the hamstring stretch.

  1. Sit near the edge of a chair with one leg straight out, heel on the floor, toes up.
  2. Keeping your back straight, lean forward slightly from the hips until you feel a stretch behind the thigh.
  3. Switch sides.

Hold 20–30 seconds · 2–3 times each side

Seated knee bend

Seated / chair

Gentle motion if your knee is stiff.

  1. Sit in a chair with feet on the floor.
  2. Slide one foot back under the chair as far as comfortable, bending the knee.
  3. Hold, then slide forward.

Hold 5 seconds · 10 repetitions each side

Standing

Standing quad stretch

Standing

Stretches the front of the thigh.

  1. Stand holding a counter or chair for balance.
  2. Bend one knee and bring your heel toward your buttock, holding your ankle (or use a strap looped around it).
  3. Keep your knees close together and stand tall.

Hold 20–30 seconds · 2–3 times each side

Tip: Can’t reach your ankle? Lie on your side and use a strap instead.

Wall / doorway

Calf stretch at the wall

Wall / doorway

Tight calves can affect how the knee moves.

  1. Face a wall with hands on it at shoulder height.
  2. Step one foot back, keeping the heel down and the knee straight.
  3. Lean gently toward the wall until you feel a stretch in the calf.

Hold 20–30 seconds · 2–3 times each side

Strengthening

Quad set

Lying down

Activates the thigh muscle — a starting point for weak or painful knees.

  1. Sit or lie with your leg straight and a small rolled towel under the knee.
  2. Tighten the muscle on the top of your thigh, pressing the back of your knee into the towel.
  3. Hold, then relax.

Hold 5 seconds · 10–15 repetitions

Straight-leg raise

Lying down

Strengthens the thigh without bending the knee.

  1. Lie on your back with one knee bent and the other leg straight.
  2. Tighten the thigh of the straight leg and lift it to the height of the bent knee.
  3. Lower slowly.

8–15 repetitions · 1–3 sets each side

Seated knee extension

Seated / chair

Strengthens the quadriceps in a chair.

  1. Sit tall in a sturdy chair.
  2. Slowly straighten one knee until the leg is out in front of you.
  3. Hold briefly, then lower slowly.

Hold 2–3 seconds · 10–15 repetitions each side

Mini squat

Standing

Builds functional leg strength.

  1. Stand holding a counter, feet hip-width apart.
  2. Bend your knees slightly, as if starting to sit back into a chair — only a small range.
  3. Keep knees in line with your toes, then stand back up.

8–15 repetitions · 1–3 sets

Tip: Keep the depth shallow and pain-free.

Step-up

Standing

Strengthens the legs for stairs.

  1. Stand facing a low step (4–6 inches), holding a rail or counter.
  2. Step up with one foot, straighten that knee, then bring the other foot up.
  3. Step down slowly, leading with the other foot.

8–12 repetitions · 1–3 sets each side

Resistance band exercises

Resistance bands are an inexpensive way to add gentle strengthening at home.

  • Band colors are not standardized. Each brand uses its own color code, so check the package. In general, lighter colors (such as yellow or tan) offer the least resistance and darker colors (such as blue, black, or gray) offer the most.
  • Start light. Choose a band that lets you do 10–15 slow, controlled repetitions with good form, with the last few feeling moderately challenging — not straining.
  • Progress gradually. When 15 reps feel easy for two or three sessions in a row, try a slightly heavier band or stand a bit farther from the anchor. Change only one thing at a time.
  • Anchor safely. Use a door anchor on the hinge side of a closed door, or loop the band around a heavy, stable object. Never anchor to something that can move.
  • Check the band. Look for nicks, tears, or sticky spots before each use, and replace worn bands. Keep the band away from your face, and let it return slowly rather than snapping back.
  • If you have a latex allergy, choose latex-free bands.

Terminal knee extension (TKE)

Standing

Strengthens the last part of knee straightening.

  1. Anchor a loop band low on a sturdy object and step into it so it sits behind one knee.
  2. Stand facing the anchor with the knee slightly bent.
  3. Straighten the knee fully against the band, squeezing your thigh, then let it bend slowly.

Hold 2–3 seconds · 10–15 repetitions · 1–3 sets

Seated band knee extension

Seated / chair

Adds resistance to the seated knee extension.

  1. Sit in a sturdy chair. Loop a band around your ankle and anchor the other end to the back chair leg.
  2. Straighten your knee against the band.
  3. Lower slowly.

10–15 repetitions · 1–3 sets each side

Lying band leg press

Lying down

A gentle, supported leg-pressing motion.

  1. Lie on your back holding both ends of a band, with the middle looped around one foot.
  2. Bend the knee toward your chest, then push your foot out against the band until your leg is straight.
  3. Return slowly.

10–15 repetitions · 1–3 sets each side

Monster walk / lateral band walk

Standing

Strengthens the hips, which helps control knee alignment.

  1. Place a loop band above your knees or around your ankles, knees slightly bent.
  2. Take small sideways or diagonal steps, keeping tension on the band and knees in line with toes.
  3. Stay near a counter if needed.

10–15 steps each direction · 2–3 rounds

Trusted resources

For more illustrated, free information from reputable organizations:

More home exercise guides

This information is general education and is not medical advice. It does not replace an individualized evaluation or physical therapy program. Exercise carries some risk; stop and contact your provider if symptoms worsen.

Ready to talk about your pain?

New patients are welcome. Call our West Monroe office or send an appointment request.

Request AppointmentCall (318) 855-3291
Call Request Appt.