Knee pain is a symptom most of us will feel at some point in our lives. Think about it. Your knees carry all of your body weight, minus your lower limb. In addition, when you are walking, running or jumping, there is excessive force that causes more strain on your knees. Thankfully, the good Lord designed your knees to be able to handle such force, but more importantly, He gave you muscles around the knee to help further support them, and these muscles need to be strengthened with a knee workout routine. Simply, the key to healthy and strong knees is to build up the muscles around it so they can reduce the forces on the knees and provide additional stability.

Try this 20-minute knee workout and see if your knee pain improves over time.

Please keep in mind that not all knee pain is cured with exercise. Work with your doctor to determine if exercise will benefit your knee problem.

20-Minute Knee Workout Routine


Perform each exercise for 90 seconds. Finish all of the exercises, take a one-minute break, and then repeat.

If you are using a heavy weight to build muscle, move at a slower pace. If you are using a lighter weight, you may go at a faster pace to build endurance.

You may walk in place if you have bad knee problems. Work your way up to a jog. Do this for two minutes.

Muscles Worked: Total body warm up/cardiovascular exercise.

Sit on the wall as long as you can, then take a break.

Muscles Worked: Quadriceps, glutes, core muscles.

Take your time with these. Put a chair behind you for safety. Go as low as you feel comfortable.

Muscles Worked: Quadriceps, glutes, hamstrings.

A great exercise to build knee strength. Do 45 seconds of lifts on each side, and then switch.

Muscles Worked: Glutes, hamstrings.

A great knee and ab exercise. 45 seconds on each side.

Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors.

Finish off with one more set if you got it in you. 90 seconds!

Muscles Worked: Quadriceps, glutes, core muscles.

Don’t forget to repeat the circuit!

Nice work completing this knee workout! Post your time below to track your time on Facebook and encourage others!

Click here to find out how to optimize your post-workout recovery!