15 Best Workouts for Knee Pain Relief (No Equipment Needed)

The best workouts for knee pain relief are gentle, low-impact movements that strengthen and stabilize the muscles around your knees — without causing strain or requiring equipment.

If you suffer from knee pain, regular targeted exercise can help reduce stiffness, improve flexibility, and support long-term joint health.

According to Cochrane Reviews (2023), consistent strengthening and mobility training can significantly reduce chronic knee pain and improve movement efficiency.

These exercises are safe to perform at home, require no gym gear, and focus on improving the stability of key muscles — quadriceps, hamstrings, glutes, and calves — that protect your knees from excessive stress.

Let’s explore the 15 best no-equipment workouts to relieve knee pain safely and effectively.

Why Exercise Helps Relieve Knee Pain

Exercise isn’t just safe for sore knees — it’s one of the best treatments available.
Scientific studies show that movement promotes healing, strengthens support muscles, and helps joints function smoothly.

Here’s why it works:

• Strengthens supportive muscles:
  Your quads, hamstrings, and glutes absorb shock and reduce pressure on the knee joint.
• Improves joint lubrication:
  Gentle motion helps circulate synovial fluid — your knee’s natural lubricant — easing stiffness.
• Improves alignment and stability:
  Balanced strength corrects poor tracking of the kneecap and prevents excess friction.
• Increases flexibility and blood flow:
  Stretching and movement boost circulation and muscle elasticity for smoother movement.
• Supports weight control:
  Every pound lost relieves about four pounds of pressure from the knees (Arthritis Foundation, 2024).

In short: Regular, low-impact exercise strengthens, stabilizes, and restores your knees — while inactivity can make pain worse.

15 Best Exercises for Knee Pain Relief

These moves build knee strength, improve joint stability, and enhance flexibility — all without equipment. Perform 2–3 sets of 10–15 reps each (unless otherwise noted). Always work within a pain-free range.

1. Straight Leg Raises

Why it works:
This isolation movement strengthens your quadriceps — the key muscle that supports and stabilizes the knee — without requiring the joint to bend. It’s excellent for people with arthritis or post-surgery stiffness.

Muscles worked: Quadriceps, hip flexors

How to do it:

• Lie flat on your back with one knee bent and the other leg straight.
• Tighten the thigh of your straight leg and slowly lift it until it’s about 10–12 inches above the floor.
• Hold for 2 seconds, then lower slowly without dropping.

Trainer Tip: Keep your back pressed to the floor and core tight to prevent arching. Move with control, not momentum.

2. Glute Bridge

Muscles worked: Glutes, hamstrings, core

How to do it:

• Lie on your back, knees bent, feet hip-width apart.
• Engage your core, squeeze your glutes, and lift your hips until your body forms a straight line from shoulders to knees.
• Hold for 3 seconds, then lower slowly.

Trainer Tip: Drive through your heels — not your toes — to properly activate glutes and relieve knee tension.

3. Wall Sit

Why it works:
Builds muscular endurance in your quads and glutes without repetitive motion, ideal for those with sensitive knees.

Muscles worked: Quadriceps, glutes, calves

How to do it:

• Stand with your back flat against a wall, feet shoulder-width apart.
• Slide down the wall until your knees reach a 90° angle (or slightly higher if uncomfortable).
• Hold for 20–45 seconds, keeping your core engaged.

Trainer Tip: Don’t let knees pass toes. Keep your weight centered through your heels and back against the wall.

4. Step-Ups (Low Surface)

Why it works:
A functional, low-impact exercise that strengthens the legs symmetrically and mimics daily activities like climbing stairs.

Muscles worked: Quads, hamstrings, glutes

How to do it:

• Use a sturdy step, platform, or low stair (4–6 inches high).
• Step up with one leg, pressing through the heel until you stand tall.
• Step down carefully and repeat on the opposite leg.

Trainer Tip: Maintain control — avoid pushing off the trailing leg. Focus on balance and slow, steady steps.

5. Side-Lying Leg Lifts

Why it works:
Targets your outer thighs and hip stabilizers, which prevent knees from collapsing inward during movement.

Muscles worked: Glute medius, hip abductors

How to do it:

• Lie on your side with legs extended and stacked.
• Keep your top leg straight and lift it slowly to hip height.
• Pause, then lower with control.

Trainer Tip: Keep hips stacked and aligned. Imagine your top foot moving along an invisible wall behind you to engage the right muscles.

6. Calf Raises

Why it works:
Strengthens calves and improves ankle stability, reducing unwanted stress and misalignment in your knees.

Muscles worked: Calves (gastrocnemius, soleus)

How to do it:

• Stand tall with feet hip-width apart.
• Rise onto the balls of your feet, pause, then lower slowly.
• Repeat 10–20 reps.

Trainer Tip: Perform near a wall or counter for balance. To progress, try single-leg calf raises when pain-free.

7. Seated Knee Extensions

Why it works:
Targets the quadriceps in a controlled position, promoting strength and joint stability without standing pressure.

Muscles worked: Quadriceps

How to do it:

• Sit on a chair with good posture and feet flat.
• Slowly extend one leg forward until straight, tightening your thigh muscle.
• Hold for 2–3 seconds, then lower gently.

Trainer Tip: Keep movements smooth — don’t swing your leg. Engage your core to prevent leaning back.

8. Standing Hamstring Curls

Why it works:
Balances muscle strength between the front and back of the thigh, which is key for healthy knee mechanics.

Muscles worked: Hamstrings, glutes

How to do it:

• Stand tall, holding a wall or chair for support.
• Bend one knee, bringing your heel toward your glutes.
• Hold briefly, then lower slowly.

Trainer Tip: Keep thighs aligned — avoid letting your working leg drift forward or outward.

9. Mini Squats

Why it works:
Reinforces lower-body strength and mobility without excessive knee flexion — ideal for early rehab or sensitive knees.

Muscles worked: Quads, hamstrings, glutes

How to do it:

• Stand with feet shoulder-width apart.
• Bend your knees slightly (15–30°) as if lowering into a chair.
• Push through your heels to return to standing.

Trainer Tip: Keep your chest up, core engaged, and knees aligned with your toes. Avoid deep squats if discomfort arises.

10. Clamshells

Why it works:
Improves hip stability and alignment, preventing knee valgus (knees caving in during movement).

Muscles worked: Glute medius, hip rotators

How to do it:

• Lie on your side with knees bent at 45°.
• Keep feet together and lift the top knee upward.
• Lower slowly with control.

Trainer Tip: Keep your hips stacked and avoid rolling backward. For added resistance, use a small loop band above your knees.

11. Quadriceps Stretch

Why it works:
Releases tight quads that often pull on the kneecap and contribute to pain or misalignment.

Muscles worked: Quadriceps, hip flexors

How to do it:

• Stand tall, holding a wall or chair for support.
• Bend one knee, grabbing your ankle behind you.
• Pull gently until you feel a stretch along the front of your thigh.

Trainer Tip: Keep knees close and core tight. Avoid arching your back.

12. Hamstring Stretch

Why it works:
Relieves tension in the back of your thighs, improving knee range of motion and reducing strain.

Muscles worked: Hamstrings

How to do it:

• Sit on the floor with one leg extended.
• Reach forward from your hips toward your toes, keeping your back straight.
• Hold for 20–30 seconds.

Trainer Tip: Don’t bounce — breathe deeply and ease into the stretch gradually.

13. Heel & Calf Stretch

Why it works:
Enhances flexibility in your calves and Achilles tendon, helping with proper walking and knee tracking.

Muscles worked: Calves, Achilles tendon

How to do it:

• Stand facing a wall with one foot forward, one back.
• Press your rear heel down while leaning forward.
• Hold for 20–30 seconds.

Trainer Tip: Keep your back leg straight and front leg bent slightly. You should feel a gentle pull in the calf, not pain.

14. Leg Slides

Why it works:
Improves knee mobility and circulation, perfect for early recovery or post-sedentary stiffness.

Muscles worked: Quads, hamstrings

How to do it:

• Lie on your back with knees bent.
• Slide one heel forward along the floor until the leg is almost straight.
• Return slowly to start position.

Trainer Tip: Move slowly and avoid pain. Use a smooth surface or wear socks for easier movement.

15. Marching in Place

Why it works:
Boosts blood flow and joint lubrication while gently strengthening hips and knees without impact.

Muscles worked: Hips, quads, calves

How to do it:

• Stand tall with arms relaxed by your sides.
• Alternate lifting knees toward your chest in a marching rhythm.
• Continue for 30–60 seconds.

Trainer Tip: Maintain good posture and breathe steadily. Gradually increase time or pace as endurance improves.

Safety Tips and Recovery Essentials

Train smart to stay consistent and injury-free.

• Warm up (5–10 minutes): Try light walking or leg swings before starting.
• Avoid deep knee bends if you feel discomfort.
• Progress slowly: Increase reps before range or intensity.
• Use soft surfaces: A yoga mat or carpet reduces joint stress.
• Finish with stretching: Keeps muscles flexible and reduces soreness.

The Journal of Orthopaedic & Sports Physical Therapy (2024) reports that moderate, controlled exercise improves joint lubrication and reduces chronic stiffness.

Sample Knee Pain Relief Workout Plan

✅ Trainer Tip: Always listen to your body — mild muscle fatigue is fine, sharp pain isn’t.

When to See a Doctor or Physical Therapist

Even safe exercises have limits. Seek medical attention if you experience:

• Sharp or sudden pain during movement
• Persistent swelling, redness, or heat around the knee
• Locking, catching, or knee “giving out”
• Pain worsening over time despite rest
• Difficulty bearing weight or straightening the knee

If symptoms last more than two weeks, consult a:

• Physical therapist for form correction and strengthening guidance
• Orthopedic specialist for imaging and diagnosis
• Sports medicine doctor for tailored rehab planning

Mayo Clinic (2024) recommends early evaluation to prevent long-term knee damage and support faster recovery.

FAQs

1. Can I exercise with knee pain every day?
Yes, but alternate between strength, flexibility, and recovery days to avoid overuse.

2. Should I avoid squats completely?
No — just perform mini squats within a comfortable range to build stability.

3. Are these safe for arthritis?
Yes, low-impact strengthening exercises are safe and effective for easing arthritic knee pain.

4. How soon will I feel relief?
Many people notice improvement within 2–4 weeks of consistent training.

5. What if my knee swells after exercise?
Rest, apply ice for 15 minutes, and reduce intensity next session.

6. Do I need a knee brace?
Only if advised by a healthcare professional or physical therapist.

7. Can I walk or cycle along with these workouts?
Absolutely — walking and cycling are joint-friendly and complement these exercises.

Conclusion

Knee pain doesn’t mean giving up on movement — it means training smarter.
These 15 no-equipment workouts build the strength, flexibility, and balance your knees need to stay pain-free and mobile.

✅ Start slow.
✅ Focus on form.
✅ Stay consistent — your knees will thank you.

Ready to move pain-free? Begin your 15-minute daily knee-friendly workout routine today.

References

• NICE Guideline NG226 (2022, current): Osteoarthritis management — Recommends therapeutic exercise and weight management as first-line care for knee OA. (See full PDF).
• JOSPT (2025): Exercise therapy does not “wear down” knees — Commentary reviewing structural outcomes indicates exercise doesn’t harm joint structure and supports function.
• Weight loss & joint load (classic RCT-based biomechanics study) — Each pound of weight lost reduces knee joint load ~4 pounds per step; clinically meaningful across daily steps.
• Exercise & Arthritis (ACR patient resource) — Clear, clinician-endorsed guidance to start slowly and use varied exercise for OA symptom relief.