An ex-NFL sports rehab specialist says you should do these four exercises to support and stabilize sore knees
If your knees hurt, it might be these other muscles that are the problem
Not all knee pain is the same.
Maybe you don’t feel knee pain when you’re going about everyday tasks, but find that it appears when you undertake something more ambitious, like a hike or run, and it becomes hard to ignore.
Surprisingly, the knee itself is often not where the issue lies.
“Knee pain is often influenced by deficits in strength, endurance, and movement control,” says Sydney Lopez, a certified athletic trainer at The Stone Clinic and former rehabilitation specialist for the New York Giants.
She explains that when the muscles around the knee aren’t doing their job properly, some of the load they should be absorbing falls onto the joint.
While you may not notice this as much when going about your day, as soon as you add repetitive pressure—as you would on a hike or run—it may begin to twinge.
Lopez says the solution to this type of knee pain is to strengthen the neighboring muscles.
“By strengthening the quadriceps, gluteal muscles, and surrounding stabilizers, you can help improve knee function and reduce discomfort during daily activities and exercise,” says Lopez, who has suggested exercises to do just that.
“For best results, perform the following exercises two to three times per week and gradually increase resistance as strength improves.”
Our expert advises that if pain persists, worsens, or significantly limits your activity, you should consult a qualified healthcare professional for a comprehensive evaluation.
1. Short arc quad with adduction
Image credit: The Stone Clinic
Image credit: The Stone Clinic
Sets: 3 Reps: 12-15 Rest: 30-45sec
How to do it:
- Lie on your back with your legs extended over a foam roller or bolster positioned underneath your knees. Place a ball (or rolled towel) between your shins.
- Gently squeeze the ball and straighten your knees, lifting your feet off the floor.
- Pause at the top of the movement for a few seconds.
- Slowly lower back to the starting position, maintaining tension on the ball throughout the movement.
How it helps: “The quadriceps (front thigh muscles) are one of the primary muscle groups responsible for supporting the knee joint,” says Lopez.
“This exercise specifically targets the quadriceps while incorporating hip adduction (moving the leg inward), which may help improve activation of the vastus medialis oblique (VMO), an important stabilizer of the kneecap.”
2. Terminal knee extension with resistance band
Image credit: The Stone Clinic
Image credit: The Stone Clinic
Sets: 3 Reps: 15-20 each side Rest: 30-45sec
How to do it:
- Anchor a resistance band at knee height and stand facing the anchor point.
- Step into the band with one leg, so it sits behind your knee.
- Begin with your knee slightly bent, then tighten your thigh muscles to straighten your knee completely against the resistance of the band. Avoid leaning backward or locking your knee forcefully.
- Hold the extension for a few seconds, then slowly return to the starting position while maintaining control.
How it helps: “Terminal knee extensions strengthen the quadriceps in the final degrees of knee extension, a range that is often weak or painful in individuals with knee dysfunction,” says Lopez.
“They also help improve knee stability during walking, running and stair climbing.”
3. Bulgarian split squat
Image credit: The Stone Clinic
Image credit: The Stone Clinic
Sets: 3 Reps: 8-12 each side Rest: 60-90sec
How to do it:
- Stand a few steps in front of a bench or elevated surface, facing away from it.
- Place the top of one foot behind you on the bench.
- Keep your chest upright and core engaged as you lower yourself toward the floor by bending both knees.
- Descend until your front thigh is parallel to the floor (or as close as you can comfortably get). Keep your front knee aligned with your second toe throughout the movement.
- Push through your front foot to return to standing.
How it helps: “The Bulgarian split squat develops single-leg strength and challenges balance, stability, and lower-extremity control,” says Lopez.
“It strengthens the muscles that absorb force during walking, running, and stair navigation while improving symmetry between limbs.”
4. Spanish squat
Image credit: The Stone Clinic
Image credit: The Stone Clinic
How to do it:
Sets: 3 Reps: 10-15 Rest: 60sec
- Secure a strong resistance band or strap behind your knees and anchor it to a sturdy object in front of you.
- Step backward until the band provides support and tension, then place your feet shoulder-width apart.
- Bend your knees and sit your hips back to lower your glutes while maintaining an upright torso.
- Lower until your thighs are parallel to the floor, or as close to that as you can manage. Keep the knees over your toes throughout the movement.
- Drive through both feet to return to standing.
How it helps: “The Spanish squat is an excellent exercise for individuals experiencing anterior knee pain (front of knee pain) or patellar tendon (tendon below the kneecap) discomfort because it allows significant quadriceps loading while maintaining a more upright torso position,” says Lopez.
“This can help strengthen the knee without placing excessive stress on the lower back or hips.”
Shop the equipment used in this workout
With the Amazon Prime Day sale running through June 26, now’s a good time to pick up some home exercise equipment.
Sydney Lopez is a certified athletic trainer with a bachelor’s degree in Exercise Science and Clinical Athletic Training from UNC Chapel Hill and an M.S. in Human Physiology and Athletic Medicine from the University of Oregon.
She has worked with the New York Giants, the University of Oregon women’s soccer and lacrosse teams, and multiple UNC teams as a sports rehabilitation specialist.
She is a registered yoga teacher who often integrates yoga principles into rehab to support movement quality, recovery, and long-term resilience.
