Clamshells and straight leg lifts are exercises that strengthen the hip and thigh muscles, which are important for knee health and pain prevention. Probably, you may not be aware that these exercises can help your knees.
In addition, functional movements such as sit/stands and step-ups improve knee stability and reduce the stress on the knee during functional activities. As you can see, these exercises are easily incorporated into your daily routine and make life easier and more enjoyable.
Typically, studies have shown that individuals who participate in strength training programs can reduce their risk of knee injuries by up to 50%.
For this reason, I’m here to show you the best exercises for knee pain relief and help you recover from the injuries.
1. Clamshell
The clamshell exercise strengthens hip and thigh muscles, which are key to knee health. Lie on your side with knees bent and feet together to target the gluteus medius and increase hip stability and reduce knee pain.
Do 15-20 on each side to build lower body strength. Adding this to your routine will increase mobility, support the knee joint, and reduce pain during activities.
2. Straight Leg Lift
The straight leg lift is another great exercise that targets the quadriceps, which are important for knee support. Lie flat on your back, bend one leg at 90 degrees, and extend the other leg straight to isolate the quadriceps. Keep your left leg straight and your right leg extended.
Lift the straight leg about a foot off the ground, hold for 5 seconds, then lower slowly. Repeat 20 times and then switch legs to balance out.
This exercise strengthens the quadriceps and knee stability, so it is good for knee pain relief.

3. Sit/Stand
Sit/stands strengthen the front thigh muscles and reduce knee joint stress. Sit on a chair with your feet shoulder-width apart, stand without using your arms, and then sit back down. Do 3 sets.
This knee pain exercise is functional and good for knee exercises.

4. Step-Ups
Step-ups strengthen the knee. Use a 6-8 inch step, step up with one foot, then the other, then step down backwards. Keep good form to avoid injury.
Regular step-ups will improve knee stability and reduce pain and injury. Adding them to your routine will maintain knee health.
5. Glute Bridges
Glute bridges benefit the glutes and leg muscles and support the knee. Lie on your back with knees bent and feet flat. Lift your hips to form a straight line from knees to shoulders, hold, then lower.
Don’t arch or round your back to avoid strain and target the right muscles. Glute bridges build posterior chain strength and knee stability and function.

6. Hamstring Stretch
Hamstring stretches increase flexibility and reduce knee pain. Tight hamstrings limit knee extension, so these stretches will help you fully extend the knee.
Sit on the floor with one leg straight and the other bent for a hamstring stretch. Hold for 10 seconds and do 10 times on each leg. This exercise increases range of motion and reduces knee tension through stretching.
7. Knee Full Extension
Knee full extension is key to balance and comfort in daily activities. Sit in a high chair with your knees bent at 90 degrees. Extend your leg straight, hold for 5 seconds, then lower. Do 20 times to strengthen quadriceps and improve knee function.
Balancing quadriceps and hamstrings is key to knee health, function, and pain relief. Regular full knee extensions will make sure these muscles support your knee joint harmoniously.
8. Single Hamstring Stretch
The single hamstring stretch is another great way to boost flexibility and alleviate tightness. Lie on your back, lift one leg, and hold behind the thigh without locking the knee. Lie on your back, lift one leg, and hold behind the thigh without locking the knee to stretch the hamstrings.
Adding hamstring stretches to your routine will balance your muscles and reduce knee pain from imbalances. Regular stretching will reduce knee joint tension and overall knee health.
9. Leg Curl
Leg curls target the hamstrings, which is important for knee support and stability. Lie on your stomach with straight legs, slowly curl one knee towards your buttocks, then lower. Do several times and then switch legs.
Leg curls will increase knee flexibility and function by engaging both front and back thigh muscles. Adding them to your routine will reduce discomfort, balance your muscles, and prevent knee injuries.
Read More: 11 Plantar Fasciitis Exercises for Fast Heel Pain Relief
10. Plank
Plank exercise strengthens the core, which indirectly benefits the knee by increasing stability and balance. Lie on your stomach, lift onto your elbows and toes, and keep your body in a straight line from head to heels. Hold as long as you can.
For beginners or those with injuries, a modified plank on your knees reduces the intensity but still engages the core. Adding planks to your routine will make activities like climbing stairs safer and reduce injury.
11. Quad Set
The quad set strengthens the quadriceps without joint movement, which is good for severe knee pain or early rehab. Sit upright with a towel under the affected knee, leg straight, and the other leg bent with the foot flat. Push the knee into the floor while keeping the foot flexed to engage the quadriceps.
Hold for 10 seconds while breathing steadily, then return to the starting position. Do 2 sets of 10 times twice a day for best results.
Doing quad sets regularly will improve knee function, ease daily activities, and reduce knee pain.
Bottom Line
With all of this in mind, add these 11 knee pain exercises to your routine, and you will reduce knee pain and improve knee health. From clamshell to quad sets, each exercise targets specific muscle groups to increase flexibility, strength, and stability. By doing these exercises regularly, you will prevent injuries, reduce discomfort, and live a pain-free, active life.
FAQs
How do I make my knee joints stronger?
Do leg lifts, standing hamstring curls, leg extensions, and wall squats. And don’t forget to stretch after exercise.
What’s the #1 thing that makes bad knees worse?
Not moving enough. Moving regularly and gently is key to knee health.
What not to do when your knee hurts?
Don’t do high-impact exercise like running or jumping. Avoid activities that stress the knee, like deep squats and lunges. And don’t eat pro-inflammatory food and wear supportive shoes to avoid making the pain worse.
How often should I do these exercises to see results?
Do these exercises at least 3 times a week to see results.
Can I do these exercises if I have severe knee pain?
You can do gentle exercises like quad sets and clamshells with severe knee pain, but consult a doctor before starting any new exercise to be safe.