Maybe your knees ache a little on the stairs. Or maybe they feel wobbly whenever you squat, and that’s why you’re here.
Because these 13 knee strengthening exercises build support from the ground up in 15 minutes, starting at your ankles and working through your calves, thighs, and glutes.
So grab a mat, take each one slowly, and let’s get those knees feeling steady again.
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Standing Ankle Circles
Wondering why a knee exercise routine starts at your ankles? Because your knees can only be as stable as the joints below them.
So as one foot traces circles, the leg you’re standing on gets a quiet balance workout of its own.
Take your time, since this one sets the tone for everything after.
How to perform:
- Stand tall with your hands on your hips.
- Lift one foot off the floor and hold it slightly in front of you.
- Slowly draw circles with that foot, moving only from the ankle.
- Keep your weight on the big toe, outer foot, and heel of your standing leg.
- Switch direction halfway through, then switch legs and repeat.
Squat Knees to Floor
Next, you’re taking things down to the mat, and it’s trickier than it looks.
Moving between kneeling and squatting asks your knees to bend through their full range, which is exactly the kind of control that builds real strength.
So if it feels awkward at first, that just means you’re doing it right.
How to perform:
- Lower into a deep squat with your feet flat on the mat.
- Place your hands on the floor in front of you for support.
- Lower both knees down to the floor into a kneeling position.
- Press through your feet and lift your knees back into the deep squat.
- Continue moving between kneeling and squatting for the full interval.
Down Dog Squat
You’re staying low for this one, and if you’ve done yoga, it’ll feel familiar.
Rocking from down dog into a deep squat helps improve flexibility through your calves and hamstrings, which tend to get tight and tug on the knees.
Just move at whatever pace feels smooth for you.
How to perform:
- Start in a deep squat with both hands planted on the mat.
- Press your hips up and back into a down dog position.
- Keep your arms extended and shoulders reaching throughout the movement.
- Bend your knees and lower back into the deep squat, as far as comfortable.
- Continue flowing between down dog and squat for the full interval.
Knee Drives
Ready to pick up the pace?
Knee drives sneak a bit of cardio into knee strengthening work, because that running-style arm swing gets your heart rate climbing while your standing leg fights to hold you up.
Wobbling is normal here, though, so don’t stress about it.
How to perform:
- Stand on one leg with the standing knee slightly bent.
- Extend your other leg behind you and hinge your torso slightly forward.
- Drive that knee forward and up to hip height.
- Swing your arms in a running motion as the knee drives up.
- Keep your hips parallel and facing forward the entire time.
- Extend the leg back behind you and repeat, then switch sides.
Knee Drive Calf Raise
Since you’ve got the knee drive down, let’s stack a calf raise on top.
Rising onto your toes wakes up your calves, which support your knees more than most people realize.
It takes a second to find the rhythm, but that’s part of the fun.
How to perform:
- Stand on one leg with the standing knee slightly bent.
- Drive your other knee forward and up to hip height.
- Rise onto the ball of your standing foot as the knee lifts.
- Lower your heel with control as the leg extends back behind you.
- Keep your bodyweight centered over the standing foot throughout.
- Repeat the drive and raise together, then switch sides.
Step Downs
Physical therapists lean on step downs all the time, and for good reason.
Lowering slowly against gravity is one of the best ways to build knee strength, since your muscles work hardest during that controlled descent.
Go slower than feels natural and you’ll get more out of it.
How to perform:
- Stand on one leg on top of a yoga block or stepper.
- Extend both arms straight out in front at shoulder height.
- Bend your standing knee and lower your free foot toward the floor.
- Keep the knee of the lowering leg fully extended.
- Press through your standing leg to rise back to the start.
- Repeat for the interval, then switch sides. No block? Do slow single leg squats.
Hip Flexor Swipes
Go ahead and take a seat, because your legs have earned a change of position.
These swipes light up your hip flexors and the muscles above your knees, and the burn creeps in faster than you’d expect.
If your leg starts dropping, that’s just fatigue doing its job.
How to perform:
- Sit tall with one knee bent and that foot planted on the mat.
- Extend your other leg straight out in front of you.
- Wrap both arms around the bent knee and clasp your hands together.
- Lift the extended leg, keeping the knee straight and foot flexed.
- Swipe that leg across your body, then back out without touching down.
- Continue for the full interval, then switch legs.
Toe Squats
Back on your feet now, though this squat comes with a twist.
Staying up on your toes shifts the challenge to your balance and makes your thighs work overtime to keep you steady.
Hold onto a wall or chair if you need to at first.
How to perform:
- Stand tall and rise onto the balls of both feet.
- Keep your heels lifted as you bend your knees into a squat.
- Reach both arms straight out in front as you lower.
- Keep your bodyweight centered so you stay balanced on your toes.
- Press back up to standing and repeat for the full interval.
Squat Walks
Keep that squat going, because you’re taking it for a little walk.
Squat walks keep constant tension on your legs from the first step to the last, so expect your thighs to start talking to you quickly.
Small steps count just as much as big ones here.
How to perform:
- Lower into a deep squat and rise onto your toes.
- Clasp your hands together at your chest.
- Take small steps forward while staying low in the squat.
- Keep your posture upright and chest lifted as you walk.
- Continue walking on your toes for the full interval.
Toe Taps
After all that walking, toe taps might feel like a breather.
But while one foot taps away, your standing knee never gets a break, which is where the real benefit hides.
So resist the urge to rush through these.
How to perform:
- Stand tall on one leg with your hands on your hips.
- Keep your standing knee slightly bent throughout.
- Lightly tap the toes of your free foot on the floor.
- Lift the foot back up after each tap with control.
- Continue tapping for the interval, then switch sides.
Toe Hops
Hopping might sound like the last thing your knees want, but hear me out.
Small, soft landings actually teach your joints to absorb impact, and that’s a skill your knees rely on every single day.
Keep the hops tiny, because height isn’t the goal here.
How to perform:
- Start in a deep squat with your feet flat on the mat.
- Plant both hands on the mat in front of you for support.
- Lower both knees to the floor at the same time, into a kneeling position.
- Squeeze your glutes as your knees come down.
- Tuck your toes under and lift both knees back into the deep squat.
- Continue moving between kneeling and squatting for the full interval.
Knee Drops to Squat
Remember squat knees to floor from earlier? This one builds on it.
Adding that step forward brings your glutes deeper into the mix, and stronger glutes take real pressure off your knees.
Just one move left after this, so make it count.
How to perform:
- Start in a deep squat with your feet flat on the mat.
- Lower both knee down to the floor, into kneeling.
- Squeeze your glutes as you bring both knee to the floor.
- Step one foot forward and press back up into the deep squat.
- Repeat for the interval, then switch which knee leads.
Down Dog Walks
One last move, and it doubles as your reward.
Pedaling your heels out stretches everything that just worked so hard, from your calves right up through your hamstrings.
Breathe deep and enjoy it, because you’ve earned this finish.
How to perform:
- Start in a down dog position with hips high and hands planted.
- Push one calf toward the floor, pressing that heel down.
- Bend the opposite knee as the heel lowers.
- Alternate legs in a slow walking motion, one heel at a time.
- Continue pedaling your heels for the full interval.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
