The Exercises For Your Knee Health

If you’re dealing with knee pain or recovering from a knee injury, one of the most important things you can do is strengthen your quadriceps — the large muscles at the front of your thighs.

Why? Because strong quads help stabilise the knee joint, reduce strain during daily movement, and improve overall joint health. Whether you're dealing with runner's knee, patellar tendinopathy, an old injury, or just want to prevent issues down the line, targeting your quads is a smart move.

Here’s a short, effective quad workout for knee pain relief that I regularly give to patients in clinic in the early phases of their rehab. You can do it at home, no equipment needed.

1. Wall Sit – 3 sets of 30–60 seconds

Stand with your back against the wall, slide down until your knees are at a 90° angle, and hold.

2. Bulgarian Split Squat (Isometric) – 3 sets of 20–30 seconds per side

Get into a deep lunge, keeping your torso tall and front knee over your ankle. Hold steady.

3. Forward-Back Lunges – 3 sets of 5–6 reps per leg

Step forward into a lunge, then push back into a reverse lunge. Move slowly and with control.

Where These Exercises Fit in Your Rehab Journey

These movements are ideal for the early stages of rehab — when the focus is on regaining basic strength, control, and confidence around the knee.

But this is just the beginning.

Once we build a strong base, we progress to more dynamic movements like:

• Plyometrics (e.g. jump squats, bounding)

• Change of direction drills (for sport or return-to-play)

• High-load strength work (e.g. squats, split squats, step-ups)

It’s also important not to neglect other key areas of the lower limb. Glutes, hamstrings, calves, and even the feet all play a role in how your knee moves and absorbs force. A well-rounded rehab or training program will always include these pieces too.

Need Help with Knee Pain or Injury Recovery?

If you're unsure where to start — or how to safely move from rehab into more advanced training — I offer free 30-minute movement and injury consultations to help guide the process.

You’ll get clarity, a plan, and advice tailored to your body and goals — whether you’re returning to sport, building strength, or just want to move pain-free again.

👉 [Book your free consult here]

Stay strong,
Raymond Lau
Chiropractor & Strength Coach