Knee pain has a funny way of showing up all of a sudden. More often than not, it’s not the main problem. It’s a symptom. If your hips aren’t doing their job, your knees end up taking the brunt of it. That’s where irritation, instability, and pain come into play. The good news is, with a few simple exercises your knees will feel better in no time. Join us as we share 4 knee pain relief exercises you can do right in your living room.
Before we dive in, one important note: These strengthening exercises are for people who already have adequate flexibility. If your hips are stiff or restricted, strengthening on top of that can reinforce poor movement patterns. If you’re dealing with stiffness try doing this hip mobility primer first!
Why Hip Strength = Knee Health
Your hips control the position of your femur and all the muscles around it. If something is out of line from the top it impacts all the way down the chain.
So when your hips are weak:
- Your knee collapses inward
- Your tracking gets messy
- Load gets distributed poorly
When your hips are strong:
- Your knee stays aligned
- Movement feels smoother
- Stress is more evenly shared between them
What we’re trying to say is strong mobile hips lead to happy healthy knees! This isn’t always the case… but for the majority of people it plays a big part!
The 4 Best At-Home Knee Strengthening Exercises
You’ll notice that 3 out of the 4 knee pain relief exercises work one leg at a time. This not only helps you really focus on proper form, but you’re working on balancing asymmetries. Each exercise does something different to help you stabilize and strengthen your hips. It’s best if you work them in order as each one helps layer on top of the other.
1. Side Leg Lifts (Glute Med Activation)
Your glute med is a key stabilizer that prevents your knee from collapsing inward when you walk, run, or squat.
Why it matters:
- Improves knee tracking
- Builds lateral hip stability
- Sets the stage for everything else
What to focus on:
- Keep your hips stacked (don’t roll back)
- Lead with your heel! When it’s being lifted it should be slightly behind you (not infront!)
- Don’t overarch – keep a strong core
2. Hip Thrusts (Glute Max)
Why it matters:
- Drives hip extension (walking, running, jumping)
- Offloads stress from knees during movement
- Builds lower body strength
What to focus on:
- Full lockout at the top (squeeze your glutes)
- Ribs down (don’t overarch your back)
- Control both up and down
When done well you want to squeeze right where the glute and hamstrings meet!
3. Modified Romanian Deadlifts (RDLs)
RDLs teach your body how to hinge at the hips while keeping your knees stable.
Why it matters:
- Builds posterior chain strength (glutes + hamstrings)
- Teaches proper load distribution
- Links hip control directly to knee stability
What to focus on:
- Push hips back (not down)
- Keep a slight bend in the knee (not locked out and not too bent)
- Both hips should stay facing forward (don’t open up or drop one side)
4. Single-Leg Eccentric Chair Squats
Why it matters:
- Builds unilateral strength (real-life movement)
- Improves control during lowering (where injuries often happen)
- Reinforces proper knee alignment under load
What to focus on:
- Lower slowly (we like to count slowly)
- Keep your knee tracking over your toes
- Use the chair for consistency—not as a crash landing
If you’re really struggling try using books or a pillow to raise the height of the seat. As you improve you can slowly change the height of the seat.
How to Put It All Together
Run these as a circuit:
- Side Leg Lifts
- Hip Thrusts
- Modified RDLs
- Single-Leg Eccentric Chair Squats
2–3 rounds, 8–12 controlled reps each
This sequence works because it follows a smart progression of:
- Activate → Strengthen → Integrate → Control
This way you’re not just exercising. You’re creating better stronger movement patterns that will stay with you for good!
Watch This How To Video:
Don’t get stuck thinking knee pain means you have weak quads. Your foundation is key, and weak hips open you up to a lot of problems! Use these 4 knee pain relief exercises to get rid of your knee pain. So you can keep doing what you love, longer. You’re not average (and neither are your hips!)
Still dealing with knee pain—even after trying all the “right” exercises?
That’s exactly why we created MDRx Knee.
It’s a simple, done-for-you 4-week program designed to take the guesswork out of getting your knees feeling better. No random exercises. No second-guessing if you’re doing the right thing.
Here’s how:
- We guide you step-by-step
- We build your flexibility → stability → strength
- We help you actually fix the root problem—not just manage symptoms
The result?
Stronger, more stable knees that let you get back to doing what you love—without constantly thinking about them.
If you’re ready for a clear plan that works, MDRx Knee is your next step.
Feel like you need a more personalized approach? Schedule an in person or online consultation by clicking the link below.
