Best Exercises For People With Weak Knees

If you’re like most people, your knees don’t quite measure up to the task of carrying your own weight. In fact, they may give out at any moment — which is why it’s so important to stay active. Fortunately, there are plenty of exercises you can do that don’t require a lot of strength or endurance. In this post, we will reveal the best exercises for people with weak knees. By following these exercises, you can ensure that your knees stay strong and healthy throughout your life.

What are the best exercises for people with weak knees?

Confident physical therapist helps patient use resistance band stretching out his leg

If you have weak knees, there are a few exercises you can do to help strengthen them. One is to perform lunges and squats. Lunges work the quadriceps, hamstrings, and calves. Squats work the glutes, quads, and core muscles. Perform these exercises two or three times per week for best results.

Another exercise you can do to improve your knees is Swiss ball leg curls. This exercise targets the quadriceps and hamstrings by using the Swiss ball to Resistance Band Curl your legs up towards your butt one at a time then slowly lower back down. Hold each rep for two seconds then switch legs. Do 10 reps on each side.

Finally, don’t forget to stretch your knees regularly! Stretching not only helps improve flexibility in the knee but also relieves tension in the surrounding muscles and joints which can lead to better joint function over time. A good way to stretch your knees is by performing seated knee-to-chest stretches followed by standing calf raises.

The different types of exercises for people with weak knees

A man supporting herself from numbness, muscle weakness, pain, and tingling in the knee nerve

There are different types of exercises you can do to strengthen your knees, depending on their severity. If your knees buckle or give way when you walk or stand, then your knee is likely weak. If you have pain in both knees, then your knee strength might be insufficient even if it doesn’t buckle.

Here are four exercises for people with weak knees:

1) Seated quadriceps extension: Sit on the ground with feet flat on the floor and shoulder-width apart. Place one hand behind your back and extend the other leg straight out in front of you. Hold the stretch for 10 seconds before repeating it on the other side.

2) Squatting quadriceps extension: Hold a resistance band around a post and squat down so that thighs are parallel to the ground. Drive heels into the ground and extend hips until legs are fully extended, keeping the torso upright. Return to starting position and repeat.

3) Wall squat: Stand against a sturdy wall with feet slightly wider than shoulder-width apart. Lean forward until the pelvis touches the wall and press the hips back so the thighs are vertical (keep the torso erect). Reverse the process and squat back to the start position.

4) Swiss ball leg curl: Position a Swiss ball at your feet before lying down on your back with elbows bent, and palms flat on the floor beside you. Lift upper legs into the air while contracting abdominal muscles, then lower legs toward the ball until they’re level with it; repeat two more times.

How to perform the exercises for people with weak knees

Senior woman in activewear keeping one leg bent in knee during exercise

The exercises for people with weak knees can be broken down into three categories: stretching, strengthening, and balance exercises.
1. Stand with feet hip-width apart and arms at your sides. Bend your knees slightly, and press your hips forward until you feel a stretch in the front of your thighs. Hold for five seconds then repeat on the other side.

2. Lie down on your back with your feet flat on the floor and your arms by your sides. Dig your heels into the ground to increase the stretch in the calves and Achilles tendon. Hold for 10 seconds then switch legs.

3. Kneel on one leg with your foot flexed at a 90-degree angle, keeping the other leg parallel to the floor. Apply pressure to the inside of both thighbones with your hands as you slowly hop onto each foot (count to four). Hold for two seconds before hopping off to the other side. (You may want to wear low-impact shoes while performing this exercise.)

4. To increase the intensity, hold a weight between your shoulder blades as you perform these exercises. (Be careful not to put too much pressure on your neck or spine.)

Strengthening: 1) Sit with feet flat on the ground, legs bent at a 90-degree angle, and arms outstretched overhead (A). Keep shoulders pulled back, chest up and eyes closed. (B) Use the palms of both hands to push yourself upwards until you are in a standing position.

The benefits of performing the exercises for people with weak knees

Active senior in gym with knee injury

People with weak knees often experience a decreased range of motion and impaired mobility. However, performing exercises that target the muscles around the knee can improve these conditions. The following exercises are recommended for people with weak knees:

1. Deadlift: This exercise is best for targeting the quadriceps muscle group. Place your feet hip-width apart and position a barbell on your traps. Bend at the hips until your thighs are parallel to the ground, and then extend them back to the starting position. Use an overhand grip and keep your back straight during the lift.

2. Squat: This exercise is best for targeting both the quadriceps and hamstring muscle groups. Position a barbell on your traps, below your shoulders, with your feet slightly wider than shoulder-width apart. Lower yourself until you’re squatting at least parallel to the ground, then press back up to a standing position. Use an underhand grip and keep your upper body stationary throughout the movement.

3. Lunges: This exercise is best for targeting both the quadriceps and hamstrings muscle groups. Stand in front of a bench with feet shoulder-width apart and toes pointing outwards. Lunge forward, extending your legs until they’re fully extended in front of you before returning to the starting position. Keep your back straight during each rep, and use an overhand grip when lifting weights.*

* Note: Grip strength should be emphasized when increasing the range of motion for people with weak knees.

Final Thoughts

If you suffer from weak knees, you may be wondering what the best exercises for you are. While there is no one-size-fits-all answer to this question, some of the exercises that can help improve your knee strength and stability include lunges, squats, hip hinge movements, and walking heel touches.

If these exercises don’t seem like they would be ideal for your situation or if you find them difficult to do due to your weakened knees, consult with a physical therapist who will be able to tailor an exercise program specifically designed for you.