1. Glute bridge
Lie on your back, knees bent. Press through your heels and lift your hips until your body is in a straight line. Squeeze your glutes at the top.
2 sets of 10
Knee pain exercises: six strengthening moves to try
Strong hips and thighs help take load off a sore knee, which is why strengthening is a common part of knee rehab. These six moves build that strength with short ranges and controlled pace. Keep them comfortable and stop anything that gives sharp pain.
General exercise information, not medical advice. If you are unsure, check with a doctor or physio first.
2. Low step-up
Step onto a low step, driving through the heel of the front foot. Lower yourself slowly. Keep your knee tracking over your toes.
2 sets of 8 each leg
3. Split squat
Take a long stance and lower your back knee towards the floor in a small range. Keep your weight through the front heel.
2 sets of 6 to 8 each leg
4. Box squat
Hold a weight at your chest and sit back to a chair or box, then stand up. Use a higher seat if a lower one hurts.
2 sets of 8
5. Hip hinge (Romanian deadlift)
Soft knees, push your hips back and lower the weight along your legs with a flat back, then stand tall by driving your hips forward.
2 sets of 8
6. Hip thrust
Upper back on a bench, weight over your hips. Drive your hips up until your body is level, pause, and lower with control.
2 sets of 10
How to do them without flaring your knee up
- Mild discomfort that settles within a day is usually fine. Sharp pain, or pain that builds through the session, is a reason to stop or use a smaller range.
- Start with bodyweight and a short range of movement. Add depth or weight slowly over weeks.
- Slow lowering is often easier on a sore knee than quick drops.
- Walking and cycling are often well tolerated alongside your exercises.
When to see a doctor
- A knee that locks, gives way, or cannot take your weight.
- Visible swelling after an injury, or a hot, red, swollen knee with a fever: get urgent medical help.
- Pain that wakes you at night or keeps getting worse.
- Pain that has not improved after a few weeks of gentle exercise.
Common questions
Are squats bad for sore knees?
Not necessarily. Many people with knee pain tolerate squats in a smaller range or to a box. If it hurts, make the move easier rather than skipping lower body work altogether.
How long until knee exercises help?
Strength builds over weeks, not days. Many people notice changes after four to six weeks of regular work, but everyone is different.
Can I train my legs at the gym with knee pain?
Often yes, with moves and ranges that suit your knee. LiftMend's plans let you swap any move that hurts for a kinder one.
Follow a plan, not a list
LiftMend builds moves like these into a weekly plan that works around a sore knee, with a real person demonstrating every exercise, timers that run themselves, and a coach you can ask between sets.