7 Best Knee Strengthening Exercises – Ask Doctor Jo

These knee strengthening exercises don’t require using a lot of weights. If you have knee pain, consider using knee compression sleeves to help increase circulation and reduce swelling & pain. Purchase the Titan Compression knee sleeves here: http://amzn.to/2pojTED (affiliate link)

Knee compression sleeves will also give the knees some compression during the exercises to help the healing process.

The first exercise to help strengthen the knee is a short arc quad (SAQ), this is a great way to get started without doing to much to the knee. It helps strengthen the quad muscles with extend or straighten the knee.

The next knee strengthening exercises are a bridging series including a regular bridge, bridging with a band, and bridging squeezing into a ball. These all are great for the hamstrings, glutes, and surrounding muscles of the knee and hips.

Then you will do a long arc quad (LAQ), this is like the SAQ, but it is a longer arch with works the quad muscles in a bigger range of motion.

The final two exercises for the knee are a squat and a squat with a band. Squats do a great job of strengthen all of the lower leg muscles including hamstrings, quads, glutes, hip flexors, and others.

Related Videos:

Knee Strengthening Exercises:

Real Time Knee Pain Stretches & Exercises:


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7 Best Knee Strengthening Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

PRODUCT PLACEMENT DISCLAIMER: This video contains paid product placement. Thank you to Titan Compression for sponsoring this video and providing Doctor Jo with free compression knee sleeves to use.


  1. Ted F on March 27, 2020 at 8:54 am

    good exercises. I am working on strengthening my left knee as I will have it replaced in March. Thank you

  2. G- Lupe on March 27, 2020 at 8:57 am

    I hear a loud pop when i fully extend my knee, either with or without force it still pops. I dont feel any pain but i know something is wrong, i thought it was chondromalacia patellar but now im not so sure.. any help?

  3. Sara Salama on March 27, 2020 at 8:59 am

    For how long approximately should I be doing these exercises before I can start working out again?

  4. Mee Mee on March 27, 2020 at 8:59 am

    Could you make a video all about crackling knees please? Including all possible causes & any dietary supplementation or other meds / interventions available along with your recommended exercises? (No pain has ever accompanied my years worth of grinding & cracking. Yet I do want to prevent that!) Thank you so much for your help πŸ™‚

  5. Mark Coleman on March 27, 2020 at 8:59 am

    Are these exercises good for knee aches too, I get a slight ache on top and around (moves) of my right knee cap during and after cycling but sometimes it’s gone within a few hours. Also, how many times a day would you recommend?

  6. Mariah Stout on March 27, 2020 at 9:01 am

    do you have any suggestions for compression sleeves or braces for strengthening the knees when walking?

  7. Donna Arnett on March 27, 2020 at 9:01 am

    How can I modify a duck walk? I have weak knees. I have a physical soon for employment. I am worried about passing

  8. erika conley on March 27, 2020 at 9:01 am

    I tore my ACL years ago. Im overweight and 22 and with the weather changes my knee is stiff and swollen. I decided to do some lunges then stetch my legs, but noticed my knee is shakey and weak!! I need to strengthen it.

  9. Tony Conrad on March 27, 2020 at 9:02 am

    Wow!. I started doing these exercises last Wednesday 8 days ago. My knee kept giving away and it felt like it was bare bone with no muscle. About two days ago the problem started easing. I was walking so as not to let my knee go again and thinking of those people who have to have metal knee replacements. Yesterday I could feel it really getting better but was still a bit tentative. Today there is no pain at all and I have full use of the knee. It has been fully tested by putting a fence up using sledge hammers and things. I was praying about it but God expect us to do our bit which I did with Dr Jo’s guidance. Thank you Thankyou Thankyou. It is great to have no restrictions again. I will still do the exercises as they really worked and I want to keep it that way.

  10. NO ONE on March 27, 2020 at 9:03 am

    My joints are very weak . I have only a very mild scoliosis which i treated with therapy. Will this exercises help me yo strengthen my knees?

    I cant do squats at all because my legs are weak. And pull ups either

  11. Rickey Thakur on March 27, 2020 at 9:06 am

    hey doctor… i had my knee operated 2 month back… i just wanna ask i can do these exercise daily or do i need to give one or two day time gap so it can recover?

  12. we are the creators of our destiny on March 27, 2020 at 9:06 am

    hello mam, i am 27, i feel little discomfort in my right knee while doing 30 kg squat.
    i do leg side , front,splits( full) and knee circles and running and hip raises before hitting the GYM.
    what exercises should i incorporate to remove that little discomort (upper part of the cap).
    i also had ankle sprain (same leg) , a year ago.i also do ankle exercises(no pain)

  13. Victory Mateen on March 27, 2020 at 9:07 am

    Where can I get that head an neck pillow?

  14. Tony Conrad on March 27, 2020 at 9:09 am

    The exercise pushing tummy up with one leg up is really good for your glutes as well as your knees. Most of the exercises for glutes are really puffing but this exercise just concentrates on the parts it is supposed to. One can easily do puffing exercise another time anyday.

  15. D&L N on March 27, 2020 at 9:10 am

    Thank you for this video!

  16. Chitra Munusamy on March 27, 2020 at 9:11 am

    When knee pain , can i do excersise pls help me??

  17. Hayes Sherelle on March 27, 2020 at 9:11 am

    Ok question- I work in the linen department I’m 50yrs old I do alot of pulling heavy carts to 8 floors of the hospital my knees are swollen, I can’t bend to sit I have to hold on to something to ease down I’m trying Not to quit my job I’m new a month being their but I hurt SO BAD 😫 in my knees alot of people say awwww you haven’t did that type of work before you will be ok I said well I know people back and feet hurt doing that type of work but not your knees swelling so anybody got suggestions

  18. Sumati Kulkarni on March 27, 2020 at 9:13 am

    Do we need that pillow

  19. SUBITHA SUBI on March 27, 2020 at 9:14 am

    My knee dislocation in three time.please help me for the problem

  20. Rolando Bautista on March 27, 2020 at 9:14 am


  21. ishk kharoud on March 27, 2020 at 9:15 am

    Best Exercise for di knee cap

  22. Samanvitha Bhagavath on March 27, 2020 at 9:15 am

    My knee patella had popped out while dancing and was immediately put back into place three months ago. Will this help to reduce the rare pain that I have

  23. Omi Spirit on March 27, 2020 at 9:15 am

    Hi do we need to use bands if no knee pain. Are there benefits from using bands?

  24. Marky Mark on March 27, 2020 at 9:16 am

    Will these exercises help relieve pain under my knee cap? Thank you.

  25. colin stott on March 27, 2020 at 9:17 am

    Please can you tell me where I can purchase the head cushion you use in this exercise?

  26. melody williams on March 27, 2020 at 9:19 am

    these are the same I did for after having both knees replaced,

  27. Jacqueline Barker on March 27, 2020 at 9:22 am

    Hi Dr Jo
    I had ACL surgery over 10 years ago and as of now I have my left leg very noticeably bent in that I can’t straighten it, my main exercise is cycling but is it possible to still improve this with the exercise putting weight above the knee with a bag with weight in or is there anything else I could do?

  28. Md Abdul Alim on March 27, 2020 at 9:22 am

    Hello Mam,I am 29 yrs.I have loose knee by bike accident. It is possible to heal completely. if possible how. please reply.

  29. Bonnie Mcqueen on March 27, 2020 at 9:24 am

    How do you know what knee pain you have?

  30. Rudy Tolentino on March 27, 2020 at 9:26 am


  31. Dario Guerrero on March 27, 2020 at 9:27 am

    great video

  32. Alaa Elashry on March 27, 2020 at 9:27 am

    Please is this help in case of pfps ?? And Is this case can be fully treated or not ???

  33. Vikrant Thakur on March 27, 2020 at 9:30 am

    hello doctor
    i have my knee surgery some te back so I need to do this exercise daily or do i need to take a gap of one day?

  34. Alison on March 27, 2020 at 9:31 am

    Thank you so much for the video… these are exact what my recent physiotherapist taught me!! πŸ‘πŸ‘πŸ‘

  35. Tom Jones on March 27, 2020 at 9:31 am

    I play basketball and do a lot of running and jumping… That cause my knees to hurt

  36. AskDoctorJo on March 27, 2020 at 9:32 am

    Purchase a printable worksheet with the Knee Strengthening Exercises in this video here: https://www.askdoctorjo.com/buy-knee-strengthening-worksheet
    Purchase the knee sleeves featured in this video here: http://amzn.to/2pojTED (affiliate link)
    ⭐⭐ Leaving a Question or Comment? ⭐⭐
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  37. screenwritingcheesenerd on March 27, 2020 at 9:33 am

    I have a knee injury from a few years ago that flares up when I go to the gym so I really hope these exercises work. Thank you!

  38. Ana Quintero on March 27, 2020 at 9:33 am

    I’m what you would consider a "weekend warrior" but the difference is that I workout intensely for a 1-3 months and then stop for 4 and do it again… you get the picture. I have been developing knee pain lately will these exercises help me to avoid injury and pain?

  39. Connie's Nails on March 27, 2020 at 9:33 am

    What can you use instead of resident bands

  40. Aiki Way on March 27, 2020 at 9:35 am

    Thank you. I have prior sports injuries and a recent MCL. After watching numerous videos, your videos are superior. The best explanations and actual demonstrations at the same time. Your videos are Pilates and yoga based for sports related injuries. Please continue. Charge if you need to.

  41. Sam Equestrian on March 27, 2020 at 9:36 am

    I had 8 plate guided growth knee surgery. I want to increase mobility. Would these work for me? (I’m 11 by the way)

  42. baby girl cheeksea on March 27, 2020 at 9:36 am

    Hey doc! I have dislocated knee cap. Is this safe for me ?? Please make a quadriceps workout for dislocated knee πŸ™‚

  43. Graciasadrian Collera on March 27, 2020 at 9:38 am

    Hello hi mam can i have a request.?
    Can you give me a video for before ACL surgey,? exercise?to strengthen my knee thanks and godbless

  44. Bhanvi Alugh on March 27, 2020 at 9:39 am

    Hello Doctor Jo,
    I tried doing squats today as explained in your video. But, there is constant pain in my knees since that time

    I am doing other exercises that you have explained coupled with few others involving 2kgs weight on each leg. This has been going on for 2 months now. To bring in variation, I included exercises with resistance band & squats. But it turns out to be painful πŸ˜”

    What can I do differently or avoid?
    Your response would be of much help πŸ™‚

  45. Trish Flanagan on March 27, 2020 at 9:43 am

    Where to get purple head rest?

  46. Chris Trinder on March 27, 2020 at 9:44 am

    Excellent! Exactly what I need

  47. VINCENT SMITH on March 27, 2020 at 9:48 am

    thank you! gr8 job

  48. priyanka gupta on March 27, 2020 at 9:48 am

    Hello Dr
    I got knee joint pain post delivery and during feeding due to folding of legs for long time.. Will this exercise be suitable n will it help me..

  49. Heidi Heard on March 27, 2020 at 9:49 am

    really like your website! my Doctor has recommended chair exercises, at this time. do you have knee and thigh exercises, done in a chair?

  50. Action on March 27, 2020 at 9:52 am

    My knee is in pain, I’m trying to do basic workouts but the inflammation causes a lot of pain and it only gets worse if I keep going.