Knee pain and weakness are common concerns as we age. Years of wear, arthritis, or past injuries can all take a toll on this vital joint. But staying inactive often makes things worse. The key isn’t to stop moving—it’s to move smartly.
Low-impact knee exercises help maintain strength, improve stability, and reduce discomfort. They focus on building the muscles that support the knee, like the quadriceps, hamstrings, calves, and hips, without putting extra pressure on the joint itself. These movements are gentle, accessible, and safe for seniors looking to improve mobility without risk.
Here are seven of the best low-impact exercises for strengthening the knees at home or in a comfortable setting.
1. Seated Leg Extensions
What it works: Quadriceps—the large muscles in the front of the thigh.
How to do it:
- Sit in a sturdy chair with both feet flat on the floor.
- Slowly lift one leg straight out in front of you, tightening your thigh as you extend.
- Hold the leg up for 3–5 seconds, then lower it with control.
- Repeat 10–15 times on each leg.
Why it’s helpful: This simple movement strengthens without placing any weight on the knee joint, making it ideal for beginners or those with pain.
2. Heel and Calf Raises
What it works: Calf muscles and ankle stability, which help reduce strain on the knees during walking.
How to do it:
- Stand behind a chair or counter and hold on for balance.
- Slowly lift your heels off the floor, rising onto the balls of your feet.
- Pause for 2–3 seconds, then lower your heels back down.
- Repeat 10–15 times.
Why it’s helpful: Strong calves absorb impact and assist with balance, making everyday movements like climbing stairs easier and safer.
3. Standing Hamstring Curls
What it works: Hamstrings, the muscles at the back of the thighs.
How to do it:
- Stand upright behind a chair or at a countertop.
- Shift your weight to one leg.
- Bend the opposite knee, bringing your heel toward your buttocks.
- Hold for a second or two, then lower the leg back down.
- Repeat 10–12 times per leg.
Why it’s helpful: Strengthening the hamstrings helps stabilize the knee from the back, reducing the load during bending and walking.
4. Side-Lying Leg Lifts
What it works: Hip abductors and outer thigh muscles.
How to do it:
- Lie on your side with legs stacked and straight.
- Rest your head on your arm for comfort.
- Slowly lift the top leg about 12 inches, then lower it back down.
- Perform 10–15 repetitions per leg.
Why it’s helpful: Strong hips reduce inward knee collapse, which is a major cause of knee pain in seniors. This move also improves balance.
5. Wall Sits (Partial Range)
What it works: Quadriceps, glutes, and core muscles.
How to do it:
- Stand with your back flat against a wall and feet shoulder-width apart.
- Slide down into a gentle squat—not too deep, just about 45 degrees.
- Hold the position for 5–10 seconds.
- Slowly return to standing.
- Do 5–8 reps to start.
Why it’s helpful: This strengthens the thighs without movement, which puts less stress on painful knees. It also builds endurance for standing and walking.
6. Step-Ups (Low Platform)
What it works: Quadriceps, glutes, and calves—all major knee-supporting muscles.
How to do it:
- Use a low, stable step (no higher than 6 inches).
- Step up with your right foot, bringing the left foot up to meet it.
- Step back down with the right foot, then the left.
- Repeat 10 times per leg, alternating lead foot.
Why it’s helpful: This mimics real-life activities like climbing stairs, helping knees adapt to functional movement with better control and strength.
7. Straight Leg Raises
What it works: Core and quadriceps without bending the knee.
How to do it:
- Lie flat on your back with one leg bent and the other straight.
- Tighten the thigh of the straight leg and lift it about 12 inches.
- Hold for a few seconds, then lower it slowly.
- Do 10–12 reps per leg.
Why it’s helpful: This builds strength above the knee without applying pressure to the joint, which makes it excellent for those with stiffness or early-stage arthritis.
Bonus Tips for Safe Practice
- Warm up first. March in place or do gentle ankle rolls for 3–5 minutes before starting.
- Focus on control. Slow, steady movement is more effective and safer than speed.
- Start small. Begin with a few reps and increase gradually over weeks.
- Use support. A chair or wall can help with balance until strength improves.
- Stay consistent. Aim to do these exercises 3–4 times a week for best results.
- Don’t push through pain. Discomfort is normal with use, but sharp pain is a signal to stop.
Why These Exercises Matter
The muscles that support the knee work like natural shock absorbers. When they’re weak, the joint absorbs more impact and stress, leading to stiffness, inflammation, and increased risk of falls. These low-impact exercises help seniors restore function, reduce pain, and move with more confidence in everyday life—from standing up, to walking, to getting out of a car.
Final Thoughts
You don’t need a gym or a personal trainer to keep your knees strong. With a few simple movements, done consistently and safely at home, seniors can improve stability and reduce the risk of injury. These seven exercises target the key muscle groups that support the knee, without stressing the joint itself. Stick with it, and you’ll build strength that supports not just your knees—but your entire mobility.