Whether your knees have just started to ache or you’ve been diagnosed with full-blown osteoarthritis, it is going to be crucial to start protecting your knees at all costs. Research shows that one of the best things you can do for knee arthritis is strength training.
I’m Dr. Sarah King, and in this blog post, I’m going to walk you through 5 specific strengthening exercises to help protect your knees long-term. These exercises are safe, smart, and focused on helping you maintain independence and strength, especially if you’re dealing with arthritis or age-related changes.
If you’re wondering whether you can start a strengthening program without making things worse, you’re not alone. I’ve worked with many patients who were nervous about doing the wrong kind of movement. But with the right guidance and consistency, your knees can get stronger and feel more stable.
Prefer to watch instead of read? Watch the full video on YouTube here:
Before You Begin: How to Use These Exercises – 0:00
Before you jump into these moves, let me say this: how you do these exercises matters just as much as the exercises themselves. The goal isn’t to power through pain or to push as hard as possible. Instead, focus on quality movement, control, and consistency. If anything doesn’t feel right, modify or skip the move—this isn’t about perfection.
These moves are designed to work on multiple muscle groups at once, and many of them target muscles that support the knee joint, like your glutes, hamstrings, and quadriceps.
Exercise #1 – Heel Elevated Squats – 1:36
Heel elevated squats are a great way to build quad strength without overloading your knees. This version of the squat reduces stress on the knees by shifting your weight slightly back and encouraging better hip activation.
Try standing with your heels on a rolled-up towel or small wedge. Lower into a squat slowly, and make sure your knees track over your toes. This exercise is especially great if you’ve been told to avoid deep squats—it allows you to get the benefits without going too low.
Exercise #2 – Reverse Step-Ups – 4:01
This exercise targets your glutes and hamstrings, which are crucial for stabilizing your knee joint.
Start by stepping backward onto a step or sturdy surface, and use control as you step down. Don’t rush it. Reverse step-ups are helpful for balance and strength, especially when done slowly and with intention. This move mimics everyday activities like climbing stairs or getting into your car.
As a physical therapist in Austin, I use this move often when treating patients who want to remain active but are dealing with joint pain or instability.
Exercise #3 – High Lunge – 5:51
Lunges are often avoided by people with knee pain, but when done correctly, they can be powerful for building strength and balance.
The high lunge allows you to keep your back heel lifted while bending the front knee. This helps activate the glutes, quads, and even your core. Start slow, use a chair for balance if needed, and really engage your legs throughout the movement.
This is also a great place to integrate balance therapies for people who struggle with unsteadiness.
Exercise #4 – The Deadlift – 7:56
Deadlifts are one of the best functional exercises you can do. They teach your body to hinge at the hips while keeping your spine safe—and that’s exactly what you need when lifting groceries, picking things off the floor, or even getting up from a chair.
Using a light weight or just your body weight, focus on the hip hinge and squeeze your glutes as you rise. Deadlifts strengthen the back of the body, which is often undertrained and can contribute to poor posture and knee issues.
This is where manual therapy in Austin comes into play, too—helping loosen tight hamstrings and improving mobility can make this movement feel smoother and safer.
Exercise #5 – Split Leg Knee Driver – 10:58
This is a great move to challenge your control and coordination. Begin in a split stance (like a lunge position), then drive your back leg forward as if you’re stepping up. This movement activates your glutes, strengthens your hip stabilizers, and works your balance.
It’s a functional move that mimics walking, stepping, and even climbing stairs. Go slowly and focus on your control. You may need to hold onto something for balance at first—and that’s okay!
This exercise is particularly helpful for clients receiving in-home physical therapy for seniors, where we prioritize exercises that build both strength and functional independence.
Why Strength Training Matters for Knee Health – 14:55
If you’re dealing with arthritis, weakness, or just general wear and tear in your knees, strength training is one of the best tools to slow progression, reduce pain, and improve your quality of life.
Many people are afraid that exercise will make their arthritis worse, but the right exercises, done properly, can actually protect their joints.
And the best part? You don’t need fancy equipment or a gym membership. With the support of a mobile physical therapist, you can start this kind of program right in your home.
Natural Fit Therapy: Your Partner in Knee Strength & Mobility
At Natural Fit Therapy, we specialize in home physical therapy for seniors to regain strength, move with confidence, and enjoy life again without relying on injections or surgery.
Whether you want to avoid a walker, get back to hiking, or simply feel stronger walking around the neighborhood, we’re here to help. Our team offers in-home physical therapy for seniors, balance therapies, and manual therapy Austin residents trust.
Want to get started?
👉 Book a free Discovery Visit with one of our Doctors of Physical Therapy.
Learn more about our approach to arthritis here:
🌿 https://naturalfittherapy.com/arthritis-pain-relief-nw-austin/
Download our free Knee Pain Pocket Guide for more exercises and tips:
📘 https://naturalfittherapy.com/knee-pain-free-pdf-book-nw-austin/
Get Personalized Help from Experts Who Understand Your Pain
If you’re tired of struggling with knee pain, stiffness, or weakness—and you want to move better without relying on medications or surgery—Natural Fit Therapy is here to help. Our team of expert physical therapists specializes in working with adults 50+ who are ready to regain strength, confidence, and independence. Whether you’re dealing with knee pain in Austin or searching for an Austin back pain specialist, we offer customized care that meets you where you are—literally. From in-clinic visits to convenient in-home sessions, we make therapy accessible and effective.
Don’t wait for the pain to get worse. Take the first step toward a stronger, more active future.
👉 Book your free Discovery Visit today and let us help you move better, feel better, and live better.
***
The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions or concerns you may have regarding your health.
Knee Pain Pain Slowing You Down?
Wondering if we can help with your joint pain or stiffness? Talk with a Doctor of Physical Therapy for free. Click on the button above to learn more.
Download our clinic’s free “Knee Pain Pocket Guide” to learn how to stay strong and active with Knee arthritis. Click on the button above to learn more.
