Knee Strengthening Exercises
Overview
This exercise is designed to target and strengthen the muscles around the knee joint, promoting stability, flexibility, and overall knee health.
Level
Beginner
Targets
Knees
Step by Step Instructions
- Stand with your back against a wall and place your feet a few inches forward (farther = harder).
- Set posture: shoulders relaxed, back of head on the wall, torso upright.
- Slowly raise your toes toward your shins, keeping heels on the floor.
- Lower your toes back down with control.
- Repeat the slow raise–lower cycle for 15 reps.
- Rest briefly, then complete 3 sets total.
- Do this 5–6 days per week.
- To make it easier, move your feet closer to the wall.
- To make it harder, slide lower down the wall (wall-sit position) and continue toe raises (wear shoes if the floor is slippery).
- Keep movements slow and controlled; stop if knee pain worsens.
[Video Transcript]
Do you have sore knees? You need to strengthen the muscles below and above your knees. Here’s a simple toe-raise exercise. All you need is a wall. Lean your back against it with your feet a little away from the wall. The farther your feet are, the harder the exercise. Keep good posture: relax your shoulders and rest the back of your head against the wall. Raise your toes up, then lower them down; raise your toes up again and lower them down. You’re strengthening the muscles in the front of your calves. Go nice and slow. The slower you go, the more you isolate the correct muscles (and the harder it is). Try three sets of fifteen. If this feels too easy, slide yourself lower down the wall (a wall sit position) and continue raising and lowering your toes; wearing shoes can help if the floor is slippery. If you want it easier, move your feet closer to the wall and perform the same slow toe raises. Try these five to six days a week to help reduce knee pain.
Back Home to All Exercises
Download our Full Guide on Stretches and Exercises
If you’re looking for a chiropractor in Victoria, look no further than Mind Body Spine chiropractic clinic near uptown.
