5 Knee Exercises for Seniors: Moves That Help, Not Hurt
Sep 17, 2025 • 10 min read
Published on September 17, 2025 | Updated on September 17, 2025
September 17, 2025
NASM Personal Trainer, NASM Fitness Nutrition Specialist, ACE Sports Conditioning Specialist, NASM Performance Enhancement Specialist
Stiff, sore, or uncooperative knees are common with age, but that doesn’t mean it’s time to give up on movement.
In fact, the right exercises can be one of the most powerful tools for restoring comfort and mobility.
Instead of avoiding activity, focusing on gentle, targeted knee exercises helps reduce discomfort, strengthen the muscles that support the joint, and protect your knees for the long run.
For seniors, these benefits go far beyond just less pain.
Stronger knees improve balance, build confidence, and make everyday activities like climbing stairs, standing up from a chair, or going for a walk feel easier and more enjoyable.
You may have thought of your knees simply as hinges for walking, but they are far more important than that.
Knees are at the center of almost every form of mobility, from getting out of bed to climbing stairs or simply standing up from a chair.
When your knees work well, they allow you to maintain independence, move without hesitation, and engage in the activities you enjoy. If neglected, your knees can get weaker over time, leading to a ripple effect on your wellbeing, including muscle weakness, knee pain, lessened stability, and joint stiffness.
In fact, research consistently shows that maintaining strong knees is linked to better balance, greater mobility, and reduced fall risk in older adults.
Knee strength and flexibility are often key predictors of whether someone can live independently without relying heavily on mobility aids.
Strong knees give you the ability to handle daily tasks on your own, like standing up from a chair, carrying groceries, or getting in and out of the car.
Once these movements become difficult, reliance on others or mobility aids can quickly increase.
By keeping your knees strong, you maintain control over your daily life and preserve your independence.
Knee discomfort often leads people to avoid movement, but this only makes the problem worse.
Inactivity causes the muscles around the joint to weaken, which increases strain and stiffness.
Strengthening and mobilizing your knees regularly helps break this cycle, relieving pain while improving flexibility and comfort over time.
Your knees play a direct role in your ability to balance.
Weak or unstable knees make it harder to recover from small missteps, which raises the risk of falls, a leading cause of injury among seniors.
Strengthening your knees and the muscles that support them enhances stability, giving you more confidence with every step.
Healthy knees mean freedom to enjoy the activities that matter most such as gardening, traveling, walking with friends, or playing with grandchildren.
Pain or hesitation around movement often limits participation in these activities, while strong, flexible knees allow you to remain engaged and socially active well into later years.
Research consistently shows that strong knees are linked to better mobility and reduced fall risk in older adults.
In fact, knee strength and flexibility are often predictors of whether someone can continue living independently.
By investing in knee health now, you’re investing in the ability to keep moving and enjoying life on your own terms.
Knee pain isn’t just a part of “getting older.” It usually stems from specific issues that can be understood and managed.
For seniors, the most common culprits include joint wear and tear, muscle weakness, reduced flexibility, or underlying conditions like arthritis.
Recognizing the source of discomfort is the first step toward addressing it.
When you know why your knees hurt, it becomes easier to choose the right exercises, lifestyle changes, or treatments to keep you moving comfortably and confidently.
One of the leading causes of knee discomfort in seniors is osteoarthritis.
It occurs when the protective cartilage in the joint gradually breaks down, causing bones to rub together.
This friction can lead to stiffness, swelling, and pain, especially during weight-bearing activities like walking or climbing stairs.
While arthritis may sound like a reason to avoid movement, gentle, targeted exercises can actually reduce pain and improve function.
They help keep the joint lubricated, strengthen the surrounding muscles, and maintain range of motion.
As a joint, your knee is supported by the surrounding muscles, in this case particularly your thigh and calve muscles.
Should those weaken, often due to inactivity, injury, or simply the passage of time, the knee bears more strain.
This extra load can cause discomfort, instability, and an increased risk of falls.
The good news is that muscle strength is highly responsive to regular activity, such as knee stability exercises.
Even small, consistent efforts can restore support around the knee and take pressure off the joint.
Old sports injuries, falls, or repetitive strain can leave lingering issues in the knee joint.
Sometimes these show up as recurring discomfort or a reduced ability to bend, straighten, or bear weight.
Overuse from certain activities, especially without proper rest or recovery, can also lead to inflammation and pain.
Gentle strengthening, stretching, and mobility work can help stabilize and protect the knee, even if the underlying injury can’t be “undone.”
Tendons, ligaments, and muscles naturally lose some elasticity with age. When flexibility decreases, the knee may feel stiff or limited in its movement.
This can affect balance and make everyday tasks, such as getting into a car or rising from a low seat, more difficult.
Stretching and mobility exercises can help maintain or restore range of motion, making the knee more resilient and less prone to injury.
You don’t have to commit to a formal workout routine to keep your knees in good shape.
In fact, weaving low-impact activities into your everyday life can be one of the most effective and enjoyable strategies.
Walking is a fairly simplest, yet very accessible way to promote knee health.
It encourages the production of synovial fluid, the joint’s natural lubricant, while also strengthening the muscles that stabilize the knee.
For comfort and safety, choose supportive footwear with cushioning and good arch support.
Additional comfort can come from choosing softer surfaces, like walking tracks or park paths, as opposed to concrete.
Frequency Recommendation: Aim for about 30 minutes a day, at least 5 days per week. This can also be broken into shorter 10–15 minute walks.
Cycling builds leg strength without the pounding impact that comes from high-intensity activities.
Whether outdoors or on a stationary bike, the smooth, circular motion engages key muscle groups while protecting the knee from excessive strain.
Stationary bikes can be especially useful during poor weather or for those who prefer exercising indoors.
Adjusting the seat height correctly is important: your leg should be almost fully extended at the bottom of the pedal stroke to avoid unnecessary knee stress.
Frequency Recommendation: Include cycling 2–3 times per week, for 20–40 minutes per session, depending on your comfort and stamina.
Water-based activities are also suited for sore or sensitive knees.
The buoyancy of water reduces the weight your joints must bear, while the natural resistance helps build strength and flexibility.
Swimming laps, water walking, or joining a water aerobics class can provide a full-body workout that supports knee function without discomfort.
Frequency Recommendation: Aim for 2–3 sessions per week, each about 30–45 minutes long, at a comfortable pace.
Bad knees don’t have to mean giving up on exercise.
In fact, the right movements can reduce discomfort, strengthen the muscles that support your joints, and help you stay active with confidence.
The key is choosing exercises that build stability and strength without adding unnecessary strain.
The five options below are specifically designed with seniors in mind.
They’re low-impact, joint-friendly, and easy to do at home or in a fitness setting, making them a safe and effective way to keep your knees strong and your body moving.
Instructions:
Sit tall in a sturdy chair with both feet flat on the floor, knees bent at 90 degrees, and hands resting lightly on your thighs.
Engage your thigh muscles and slowly straighten one leg, lifting your foot until it’s in line with your hip.
Keep your back supported by your core and avoid leaning backward.
Hold the position a few seconds, then slowly lower your foot back to the floor.
Repeat on the other leg.
Sets & Reps: Perform 2–3 sets of 8–10 holds per leg.
How it Helps: This simple yet effective move strengthens the quadriceps which play a key role in stabilizing the knee joint.
Modifications: If holding the leg straight is uncomfortable, lift it only partway and gradually increase the height as your strength improves. You can also place a small cushion behind your back for extra support.
Instructions:
Stand with your back a few inches away from a clear wall, feet hip-width apart and about 1–2 feet forward from the base of the wall.
Lean back carefully until head, shoulders, and back are in contact with the wall.
Engage your core and, keeping your back in contact, slide down by bending your knees to a comfortable angle, no deeper than a seated position with thighs parallel to the floor.
Pause briefly, then press through your heels to slide back up.
Sets & Reps: Perform 2–3 sets of 8–10 slides.
How it Helps: Wall sliding strengthens the quadriceps, glutes, and hip muscles while promoting knee stability. The wall support also encourages proper alignment.
Modifications: Reduce the depth of your slide if you experience discomfort. You can also place a stability ball between your back and the wall for smoother movement and extra support.
Instructions:
Stand straight with feet hip-width apart and arms relaxed by your sides.
For balance, you can raise your arms out to shoulder height.
Slowly and carefully, raise your heels off the ground until you are on the balls of your feet.
Engage your core and avoid leaning forward or backward.
Pause briefly at the top, then lower your heels back down in a controlled motion.
Sets & Reps: Perform 2–3 sets of 10–12 raises.
How it Helps: Calf raises strengthen the muscles in your lower legs, improving ankle stability and overall balance.
Modifications: Hold onto the back of a sturdy chair or countertop for support. If full raises are challenging, start with smaller lifts and gradually increase your range as strength improves.
Instructions:
Stand parallel to a wall, one hand stretched out an arm’s length and gently bracing against it.
Step one foot back, keeping the toes pointing forward and the heel pressed into the ground.
Bend your front knee slightly while keeping your back leg straight to feel a stretch along the lower calf and Achilles tendon.
To add gentle movement, slowly lift the back heel a little, then press it down again into the stretch.
Continue alternating between these two positions in a controlled manner.
Sets & Reps: Hold the stretch for 15–20 seconds, repeat 2–3 times per leg.
How it Helps: This exercise improves flexibility in the Achilles tendon and calf muscles, supporting better ankle mobility and reducing stress on the knees.
Modifications: If balance is a concern, perform the stretch next to a sturdy chair or countertop instead of a wall. Reduce the step distance if you feel any discomfort in the calf.
Instructions:
Stand beside a sturdy chair or countertop and place one hand lightly on it for balance.
Shift your weight to one leg and bend the other knee, bringing your heel toward your glutes.
Use your free hand to grab and hold your ankle or the top of your foot.
Make sure your knees are close together and your core is engaged.
Hold the stretch for a few seconds. Slowly release, lower your foot, and switch to the other leg.
Sets & Reps: Perform 2–3 repetitions per leg, holding each stretch for 15–20 seconds.
How it Helps: This stretch targets and stretches the quadriceps. Flexible quads reduce tension on the knees and can improve walking comfort.
Modifications: If reaching your foot is difficult, loop a towel or exercise strap around your ankle to gently guide the stretch.
Strong, flexible knees are essential for staying active and independent as you age, and the right knee exercises can do that for seniors.
By strengthening supportive muscles, improving flexibility, and keeping joints moving, you can reduce discomfort and move with more confidence.
Start small: pick one or two exercises from this list and practice them regularly, pairing them with gentle daily activities like walking or swimming.
With consistency, you’ll not only protect your knees but also open the door to more freedom, balance, and enjoyment in everyday life.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
