Home Exercises to Lower Knee Pain

We always hear lose some weight as the generic answer to solving knee pain.  It’s always easier said than done with many folks wondering where do I even start with all this.  You don’t need to hit the gym like Arnold Schwarzenegger to get in great shape and take some excess weight off your knees.  Basic and practical at home exercises are the best way to get things going and will build a foundation for more activities and less knee pain down the road.  This post will lay out the very basics, explain each exercise, and give recommendations of how often and how many to perform based on your current fitness level.

Basic Exercises for Knee Pain

 Warm up for 5-10 minutes before starting to exercise
o Stretching upper and lower body, light cardio to get some blood flow (walking,
jumping jacks, jump rope)

 Complete 3-4 sets of 8-12 repetitions for each exercise
o If unable to complete, do as many as possible until failure
 Rest for 30-60 seconds in between each exercise
 Perform home exercises 3-5 days per week minimum for best results
 Rest for 24 hours between workouts
 If you desire a higher intensity workout, add a 20 or 40 pound weighted vest prior to
starting the workout.


 Start: Lie face down on the ground with hands placed on the ground shoulder width apart.
Straighten legs fully extended and feet approximately 1 foot apart. Full extended arms up
to full completion and repeat. Focus on form and don’t rush it.
Muscles Worked: pectoralis major, pectoralis minor, deltoid major, deltoid minor, latissimus
dorsi, rhomboids, trapeze muscles, biceps, triceps, serratus anterior, abdominal, gluteus maximus
and medius
 Beginners: 3 sets of 5-7 repetitions
 Intermediate: 3 sets of 10 repetitions
 Advanced: 4 sets of 12 repetitions


 Start: find a chair or solid small table in the house. Straighten your arms and position
palms of hands on the edge of chair or table with the table positioned behind you
shoulder width apart. Slowly bend arms and gradually move your elbows out as you go
down with your body weight. Keep moving your buttocks down while keeping the back
straight. Go all the way down just short of the ground, hold for a second, and push back
up to starting position
Muscles worked: triceps brachii, anterior deltoid, pectoralis major, pectoralis minor, rhomboids,
levator scapulae latissimus dorsi, trapezius, and biceps brachii
 Beginners: 3 sets of 10

 Intermediate: 3 sets of 15
 Advanced: 4 sets of 15

Walking Lunge

 Start: Stand straight up with legs shoulder width apart and feet facing forwards.
1) Step forward with one leg, land heal to toe, bend legs and lift heel of the back foot off
the floor. Keep you back straight with head and shoulders directly above your hips.
2) Lean forward and straighten and balance on the front leg while lifting the back leg up
and forward in front of the body
3) Step forward and partially straighten your back leg in front of body, land heel to toe,
bend legs and lift heel of back foot off the floor
4) Repeat for 10 yards distance
Muscles worked: quadriceps, hamstrings, glutes, calves
 Beginners: 3 sets of 10 yards
 Intermediate: 3 sets of 15 yards
 Advanced 4 sets of 15 yards

planks for knee pain

Front Plank

 Start: Lie face down on the floor with arms bent, elbows below your shoulders under you,
and legs straight and 1 foot apart. Extend legs fully and lift body up into a hold with
arms on the ground supporting the body. Contract your glutes and abdominal muscles
and hold.
Muscles worked: rectus abdominis, obliques, iliopsoas, tensor fasciae latae, quadriceps, sartorius,
pectoralis major, serratus anterior, erector spinae, trapezius and rhomboids
 Beginners: 3 sets of 10 seconds
 Intermediate: 3 sets of 15 seconds
 Advanced: 3 sets of 20 seconds

Side Plank

 Start: Lie on your side on the ground with your bottom arm bent and elbow below the
shoulder and top arm bent on resting on the hip. Straighten legs and alight the core of
your body straight. Hold in place as you tighten your core and abdominal muscles.
Muscles worked: obliques, gluteus medius, gluteus minimus, tensor fasciae latae, quadratus
lumborum, psoas major, iliocastalis lumborum, iliocastalis thoracis, pectineus, gracilis, gluteus
maximus, latissimus dorsi, pectoralis major, pectoralis minor, levator scapulae, obliques,
iliocastalis lumborum, iliocastalis thoracis

 Beginners: 3 sets of 10 seconds
 Intermediate: 3 sets of 15 seconds
 Advanced: 3 sets of 20 seconds


 Start: Find a nice path or sidewalk by your house and walk at an upbeat pace.
Muscles worked: quadriceps, hamstrings, glutes, abdominal muscles, calf muscles, pelvis’s
stabilizing muscles, arm and shoulder muscles.
 Beginners: walk 1 mile daily
 Intermediate: walk 2-3 miles daily
 Advanced: walk 3-5 miles daily

Jumping Rope

 Start: use a jump rope or cut off a piece of old rope from your garage approximately 11-
12 feet in length. Hold the ends of the ropes with your hands and position your feet
ahead of the rope. While holding the rope swing your hands up and over your head while
jumping in rhythm allowing the rope you pass underneath your feet as your continuously
jump and sing the rope overhead.
Muscles worked: quadriceps, deltoids, calves and hamstrings
 Beginners: 3 sets of 50
 Intermediate: 3 sets of 100
 Advanced: 5 sets of 100

Front Squat

 Start: Find a 5-gallon bucket from your house or garage and fill it with rocks, dirt, bricks
or anything heavy you can find around the house. Begin with feet facing forward and
shoulder length apart. Squat down with the bucket in front of you and grab its handles
securely with both hands’ knuckles facing up. Extend you legs all the way up as you lift
the bucket up with the power of your legs. Squat back down slowly into starting position
Muscles worked: quadriceps, glutes, hamstrings, abdominals
 Beginners: use 5-10 pounds in the bucket and do 3 sets of 10
 Intermediate: use 20-25 pounds in the bucket and do 3 sets of 15
 Advanced: use 35-40 pounds in the bucket and do 3 sets of 15

Now you have the basic foundation of exercises that will not only lower your knee pain, but also help you lose weight and stay fit.  These exercises can be done at any age group with or without weight depending on your baseline of health and fitness.  The first step is the hardest but once you get into the routine these will become very easy to incorporate into your daily lifestyle.  Best of Luck!

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