This classic strengthens your quads, the key muscles supporting your knees. Sit tall in a chair, then slowly stand up without using your arms. Repeat 10-15 times, feeling the burn in your thighs.
Find a sturdy step or platform. Step up with one leg, leading with your heel. Bring your other leg up to join it. Step down slowly, alternating legs. Do 10-12 repetitions per leg, feeling your glutes and hamstrings work.
Stand tall, raise your heels off the ground, hold for a second, then lower slowly. Repeat 15-20 times, feeling the calves engage. Bonus: do them on one leg for an extra challenge.
Stand tall, hold onto something for support if needed. Lift one leg off the ground and hold for 10 seconds. Switch legs and repeat. This challenges your balance and strengthens stabilizing muscles around your knees.
Lie on your side, propped up on your elbow. Lift your top leg straight up, hold for 2 seconds, then lower slowly. Repeat 10-12 times per side, feeling the inner thigh muscles work.
Lie on your back, extend one leg straight up towards the ceiling. Hold for 5 seconds, then lower slowly. Repeat 10-12 times per leg, feeling the front of your thigh engage.
Lie on your back, knees bent, feet flat on the floor, your heels towards your glutes, keeping your knees bent. Hold for 2 seconds, then back out. Repeat 10 times, feeling your hamstrings lengthen.
Sit on the floor, legs extended. Make small circles with your feet, first clockwise, then counterclockwise. Repeat 10 circles in each direction, feeling your knees move smoothly.
Sit on the floor, soles of your feet together. Gently press your knees down towards the ground. Hold for 30 seconds, feeling a gentle stretch in your inner thighs and hips, which can impact knee health.