Get Rid of Knee Pain With 3 Trainer-Approved Exercises You Can Do at Home

Knee pain affects roughly 25 percent of adults and accounts for nearly four million primary care visits each year. Common injuries, including ACL tears, meniscus ruptures, and other joint issues, can make daily movement difficult and frustrating. While it may seem counterintuitive, directly training the knee can actually help reduce pain. Exercises that build the quads, hamstrings, and surrounding muscles can help support the joint and improve overall function.

Instead of feeling frustrated or discouraged by knee pain, trainer Justin Mucci of Mucci Strength recommends a few exercises to help manage discomfort. Each movement targets the knee directly, improving joint strength and fluidity. With consistent work, these exercises may help reduce knee pain over time.

As always, if you are dealing with severe knee injuries or persistent pain, consult a medical professional or physical therapist before starting any new exercise routine.

Related: ‘Knees Over Toes Guy’ Shares 6 Skills Everyone Should Master to Fix Knee Pain for Good

Knee-Strengthening Exercises for Knee Pain

Assisted Reverse Step Up

Controlling the way down is key. Every additional bit of knee traveling over the toes strengthens the internal structures of the knee, including the patellar tendon, Mucci says. By focusing on controlled, deliberate movement, you’re actively reinforcing the joint itself.

How to Do It

1. Stand on one leg, optionally on a slightly elevated surface for added range of motion.
2. Extend your opposite leg slightly in front of you with your toes pointed up.
3. Slowly bend the knee you’re standing on, lowering your opposite heel toward the ground.
4. Press through your foot to return to standing, then repeat.

Sled Push-Pull

Sled push-pulls are a low-impact exercise that allows you to strengthen the muscles surrounding the knee, including the quads, hamstrings, and glutes, without placing excessive stress on the joint.

How to Do It

1. Stand behind the sled with a slight forward lean, core engaged, and knees soft.
2. Drive through your legs to push the sled across the floor.
3. Turn around and stand in front of the sled, using straps or a rope if available. Keep your chest upright and core engaged as you pull the sled back toward you.

ATG Split Squat

Focus on moving your knee through the deepest range of motion that feels safe for you. As you push forward, aim to bring your hamstring close to fully covering your calf.

How to Do It

1. Start in a split stance with one foot forward and the other back, keeping your torso upright.
2. Drop your hips down and forward, as if you were pushing all your weight into your front leg.
3. Allow your knees to travel over your toes, pushing as far as you can without your front heel coming off the floor.
4. Return to standing.

Related: Study Reveals the Simple Walking Adjustment That Relieves Knee Pain Better Than Ibuprofen