Safe Leg Exercises for Bad Knees You Can Do at Home

Knee pain can make even the simplest workouts feel intimidating but staying active is one of the most important things you can do to support joint health. In fact, not moving enough is one of the biggest mistakes people with bad knees make. Gentle, targeted movement strengthens the muscles around the knee and improves flexibility, helping reduce pain over time.

The good news? You don’t need a gym to get started. These 12 low-impact leg exercises are designed to build strength, improve stability, and support your knees, all from the comfort of your home.

Important: Always consult with your healthcare provider before starting a new exercise routine, especially if you have a knee injury or chronic joint condition.

1. Seated Knee Extensions

Targets: Quadriceps

• Sit on a chair with feet flat on the floor.

• Straighten one leg, keeping toes flexed up.

• Hold for 5 seconds, then lower.

• Do 3 sets of 10 reps per leg.

2. Supine Leg Lifts

Targets: Front thigh muscles

• Lie on your back, one leg bent and the other straight.

• Lift the straight leg 6–10 inches.

• Hold for 5 seconds, then lower.

• Do 3 sets of 10 reps.

3. Modified Squats

Targets: Quads, hamstrings, glutes

• Stand with feet hip-width apart.

• Hold a chair for balance, hinge at hips, and lower halfway (no more than 45°).

• Hold for 5 seconds, then rise.

• Do 3 sets of 10 reps.

4. Prone Leg Lifts

Targets: Hamstrings and glutes

• Lie on your stomach.

• Squeeze glutes and lift one leg slightly.

• Hold for 5 seconds, then lower.

• Do 3 sets of 10 reps per leg.

5. Standing Hip Hinges

Targets: Glutes, quads, hamstrings

• Stand with feet shoulder-width apart.

• Shift weight onto heels, hinge forward at hips (not waist).

• Hold for 5 seconds, then return to standing.

• Do 3 sets of 10 reps.

6. Glute Bridges

Targets: Glutes, hamstrings, core

• Lie on your back, knees bent, feet flat.

• Lift hips off the ground into a bridge.

• Squeeze glutes at the top, then lower.

• Do 3 sets of 10 reps.

7. Lying Hip Abductions

Targets: Outer hip stabilizers

• Lie on your side, bottom leg bent.

• Lift top leg up with foot flexed.

• Hold for 5 seconds, then lower.

• Do 3 sets of 10 reps per side.

8. Lying Hip Adductions

Targets: Inner thighs

• Lie on your side, top leg bent with foot flat on floor.

• Lift lower leg a few inches, hold, then lower.

• Do 3 sets of 10 reps per side.

9. Standing Hamstring Curls

Targets: Back of thighs

• Stand tall and bend one knee to bring heel toward glutes.

• Hold for 5 seconds, then lower.

• Use a chair or wall for support.

• Do 3 sets of 10 reps per leg.

10. Step-Ups

Targets: Quads, glutes, hamstrings

• Use a low stair (6–10 inches).

• Step up with one leg, then the other.

• Step back down and repeat, switching leads.

• Do 3 sets of 10 reps per leg.

11. Calf Raises

Targets: Calves, ankle stabilizers

• Stand on a flat surface or step.

• Raise heels off the floor, hold for 2–3 seconds.

• Lower slowly.

• Do 3 sets of 10 reps.

12. Seated Short Arc Quads

Targets: Quadriceps

• Sit or lie with legs extended.

• Place a rolled towel under one knee.

• Straighten leg, lifting heel while keeping knee on towel.

• Hold, then lower.

• Do 3 sets of 10 reps per leg.

Exercise Tips for Knee Safety

• Warm up for 5–10 minutes with light walking or stretching.

• Avoid high-impact moves like jumping, lunges, or deep squats.

• Focus on proper form to avoid straining your joints.

• Stop if you feel pain, especially sharp or sudden pain.

• Start small and increase reps gradually over time.

The Case for Movement

If you’re dealing with knee pain due to osteoarthritis or injury, rest might feel like the safest option but in the long run, inactivity can actually make things worse. Gentle strengthening exercises promote better joint stability, circulation, and long-term comfort.

Staying active even just 10–15 minutes a day can help keep your knees healthier and stronger for years to come.

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