Kicking It: My Top 5 Knee Exercises for Rehab That Even a Broken Knee Would Approve Of!
- Feb 28
- 4 min read
If you’ve ever experienced knee pain that feels like a personal vendetta, you know how frustrating it can be. I’ve been there, multiple knee injuries, torn meniscus included, and enough rehab sessions to fill a small library.
From hobbling around like a newborn deer, struggling with my crutches (pride comes before a literal fall) to helping tonnes of clients with their own knee struggles as a Master Personal Trainer and Sports Rehabilitation Expert, I’ve learned a thing or two about what actually works to strengthen knees.
Today, I’m sharing my top 5 knee exercises that helped me and countless others bounce back stronger. These moves are practical, effective, and yes, even a broken knee would give them a thumbs-up.
Why Knee Rehab Is More Than Just Ice and Rest
So many clients come to me with injured and tired knees, thinking rest and ice alone will solve them! Spoiler alert: it’s not that simple!
Rest & ice help initially, and you don't know me at all if you've never heard me instruct you to RICE!!!!,
I even said it to a client today about their shoulder, but without proper strengthening, knee pain lingers and injuries come back like an unwanted sequel.
Sports rehabilitation and strength & conditioning (S&C) are crucial to rebuild the muscles around your knees, improve stability, and prevent future injuries.
The knee is a complex joint that relies heavily on surrounding muscles for support. Weak quads, hamstrings, or glutes can put extra strain on your knee joint, making knee pain worse or causing new injuries. Rehab exercises target these muscles, helping you regain control and confidence.
Exercise 1: Straight Leg Raises
This one’s a classic for a reason. Straight leg raises activate your quadriceps without putting too much pressure on the knee joint. When I was fresh out of surgery, this was my go-to move.
Lie flat on your back with one leg bent and the other straight.
Tighten your thigh muscle on the straight leg and slowly lift it about 12 inches off the ground.
Hold for 3 seconds, then slowly lower.
Aim for 3 sets of 10/12 reps on each leg.
This exercise helps build quad strength, which is essential for knee stability and reducing knee pain.
Exercise 2: Wall Sits
Wall sits are like the squat’s less intimidating cousin. They build endurance in your quads and glutes while keeping your knees safe.
Stand with your back against a wall, shoulders and hips back.
Slide down until your knees are at about a 90-degree angle.
Hold this position for 20-30 seconds initially....
Repeat 3 times, gradually increasing hold time as you get stronger, and stick some extra weight on your thighs too, go on make it harder!
Wall sits helped me regain confidence in my knees after a meniscus tear. Plus, they’re a great way to sneak in some S&C without fany ancy equipment.
Exercise 3: Step-Ups
Step-ups mimic everyday movements like climbing stairs, making them perfect for functional rehab.
Find a sturdy step or box about 6-12 inches high to begin with.
Step up with your injured leg, pressing through your heel.
Step down slowly and repeat for 10-15 reps.
Do 3 sets.
When I started doing step-ups, I noticed my knee pain decrease because the exercise strengthened the muscles that support knee movement in real life. It’s also a favorite among the athletes I train during sports rehabilitation.
Exercise 4: Hamstring Curls
Strong hamstrings balance out your quads and protect your knees from injury. Hamstring curls are simple but effective.
Lie on your stomach with legs straight.
Slowly bend your knee, bringing your heel toward your glutes.
Hold for a second, then lower.
Perform 3 sets of 12 reps.
If you don’t have access to a gym machine, resistance bands work just as well. I always recommend this to my clients who want to improve knee stability without aggravating knee pain.
Exercise 5: Glute Bridges
Don’t underestimate the power of your glutes. I love a glute bridge, and none of my clients get away from doing them. Weak glutes can cause your knees to wobble like jelly, increasing injury risk.
Lie on your back with knees bent and feet flat on the floor.
Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
Hold for 3 seconds, then lower.
Repeat 3 sets of 15 reps.
you can also play with the tempo and the dynamic force of the thrust! Go for it.
Glute bridges helped me correct my knee alignment and reduce pain during my rehab own journey. several times over. They’re also great for anyone who spends a lot of time sitting (driving ugh, or office work, extra ugh)
Tips for Making These Exercises Work for You
Start slow: Don’t rush into heavy reps or weights. Your knees need time to adapt.
Listen to your body: Some discomfort is normal, but sharp pain is a red flag.
Consistency beats intensity: Doing these exercises regularly will pay off more than occasional intense sessions.
Work with a professional: A personal trainer or sports rehabilitation expert like myself can tailor exercises to your specific knee injury and goals.
Wrapping It Up
Knee rehab isn’t a walk in the park, but with the right exercises, you can rebuild strength and reduce knee pain.
These five exercises helped me go from hobbling around to coaching others through their knee injuries. Whether you’re a gym enthusiast, a mum walking their kids to school every morning, a farmer hopping on and off of tracktors, a CrossFit fan, someone whos just gotten their bus pass (Go George!) or a sports coach, these moves will support your knees and keep you moving.
Remember, your knees are the foundation of your movement. Treat them well, and they’ll keep kicking it with you for years to come. Ready to start? Grab a mat, find a wall, gimmy a call, and let’s get those knees stronger today.
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