7 knee exercises every older adult should do | XpertsReviews.com

If your parents begin to have difficulty walking, climbing stairs, or getting out of a chair, this is a sign that their knee strength may be decreasing. The knee joint naturally loses strength over time, and factors such as a sedentary lifestyle, arthritis, and muscle loss can make everyday movement more difficult. But simple, low-impact exercises can make a huge difference. Helping older adults strengthen their knees not only reduces pain, but also improves balance and mobility and reduces the risk of future injuries.

Benefits of Knee Strengthening Exercises

Regular knee strengthening exercises help reduce pain, improve mobility, and support joint stability by building the muscles around your knees. “Strong quadriceps, hamstrings, and gluteal muscles relieve pressure on the knee joint, making daily activities easier and reducing the risk of arthritis-related pain as you age,” Yash Aggarwal tells Health Shots.

A study published in Frontiers of Physiology found that targeted leg exercises significantly reduce knee pain and improve long-term function. Exercise also stimulates blood flow to the knee area, helping the tissues heal faster and preventing stiffness. However, anyone with persistent knee pain should consult a healthcare professional before starting a new routine.

7 Best Exercises for Stronger Knees

Here are some of the best exercises that your parents can do easily at home to strengthen their knees:

1. Hip thrust

This exercise strengthens the glutes and hamstrings, which support the knees during walking and standing. Stronger glutes reduce pressure on the knee joint, reducing the risk of pain and instability. Measures:

• Sit on the floor with your upper back leaning against a bench or sofa.
• Bend your knees and place your feet hip-width apart.
• Push through your heels and lift your hips upward.
• Squeeze your glutes at the top.
• Lower slowly and repeat.

2. Mini slot

Mini lunges help strengthen the quadriceps and improve knee alignment during movement. They also improve balance and stability, making everyday activities like climbing stairs easier. Measures:

• Stand straight with your feet hip-width apart.
• Step forward slightly one foot (not a full lunge).
• Bend both knees slightly, keeping the movement controlled.
• Return to the starting position.
• Repeat on both sides.

3. Feet lifts (Toe Lifts)

This movement activates the muscles in the lower leg that support the knee and ankle. It improves balance and prevents wobbling when walking, especially in older people. Measures:

• Stand with your feet shoulder-width apart.
• Slowly rise on your tiptoes.
• Hold for two seconds.
• Go back down slowly.
• Repeat 10 to 15 times.

4. Standing Side Leg Raise

Lateral leg raises strengthen the hip abductors, which helps strengthen the knees. They also improve lateral movement, reducing the risk of falls. Measures:

• Stand up straight, holding a wall or chair for support.
• Lift one leg out to the side without bending over.
• Pause for a moment.
• Slowly bring the leg back.
• Repeat on both sides.

5. Calves raise

Calf raises increase strength in the calves, which absorb impacts and alleviate pressure on the knees. They also improve blood circulation and promote smoother, more stable walking. Measures:

• Stand with your hands on a wall for balance.
• Lift your heels off the floor.
• Hold briefly at the top.
• Lower slowly.
• Repeat for 12 to 15 repetitions.

6. Quadriceps stretch

Stretching the quadriceps relaxes the tight muscles that often pull on the knee joint. It improves flexibility, reduces stiffness and alleviates knee discomfort. Measures:

• Stand upright using a wall for balance.
• Hold your ankle and bring your heel toward your butt.
• Keep your knees close together.
• Hold for 15 to 20 seconds.
• Switch sides.

7. Leg extensions

Leg extensions directly strengthen the quadriceps, the main muscles that support the knees. This helps improve knee stability, especially when standing or getting up from a chair. Measures:

• Sit in a chair with your back straight.
• Slowly extend one leg forward until it is straight.
• Hold for two seconds.
• Lower gently.
• Repeat on both legs.

Perform these exercises regularly to increase knee strength and mobility!