Quick answer
The best exercises for knee arthritis are gentle strength moves for the thigh and hip muscles, such as quad sets, straight leg raises, seated knee extensions and sit-to-stands, done 2 or more days a week, plus low-impact cardio like walking, cycling or water exercise. The CDC says adults with arthritis benefit from the same 150 minutes a week of moderate activity as other adults.
Key takeaways
- Strong thigh and hip muscles help support an arthritic knee.
- Aim for strength moves on 2 or more days a week and build toward 150 minutes of low-impact cardio.
- Start low and go slow: mild discomfort is common, sharp or lasting pain is a signal to ease off.
- If pain is worse 2 hours after exercise than before, do less next time.
- Walking, cycling and water exercise are easier on knees than running or jumping.
If your knees ache when you climb stairs or get up from a chair, it can feel safer to move less. For most people with knee osteoarthritis, the opposite is true. The CDC notes that regular physical activity can reduce arthritis pain and improve function, mood and quality of life. The key is choosing the right kind of movement and doing it at the right dose.
This guide gives you six gentle exercises you can do at home with a chair and a counter, plus a simple way to tell whether you are doing too much.
Why does exercise help knee arthritis?
Your knee does not work alone. The quadriceps on the front of your thigh, the hamstrings on the back and the muscles around your hip all help control and support the joint. When those muscles get weaker, everyday tasks like standing up, walking and using stairs get harder.
The Arthritis Foundation recommends a mix of strength work, range-of-motion movement and low-impact aerobic activity for people with arthritis. Moving the joint regularly also helps you keep the range of motion you have.
How much exercise should you do with knee arthritis?
The CDC says adults with arthritis should aim for the same amounts as other adults: at least 150 minutes of moderate aerobic activity a week and muscle-strengthening activity on 2 or more days a week. If that sounds like a lot, it is a goal to build toward, not a starting point. The CDC also points out that some activity is better than none.
A realistic first month might look like this:
- Strength: the six exercises below, 2 or 3 non-consecutive days a week, starting with 1 set of each.
- Cardio: 10-minute walks or easy cycling sessions, adding a few minutes each week.
- Range of motion: gentle knee bending and straightening most days, especially if you feel stiff in the morning.
The 6 best exercises for knee arthritis at home
Do these in order. The first three are done seated or lying down, so they are a good place to start on sore days. Move slowly, breathe normally and stop any movement that causes sharp pain.
The exercises
Quad Set (Thigh Tightener)
Works: Front of thigh (quadriceps)10 reps per leg, 1-2 sets
- Sit on the floor or bed with your legs straight, or sit in a chair with one leg resting straight on a second chair.
- Place a small rolled towel under the back of your knee.
- Tighten the muscle on the front of your thigh, pressing the back of your knee gently down into the towel.
- Hold for 5 seconds, then relax.
- Make it easier
- Hold for 3 seconds instead of 5.
- Make it harder
- Hold for 10 seconds.
- Safety tip
- Keep breathing normally while you hold; do not hold your breath.
Straight Leg Raise
Works: Quadriceps, hip flexors8-10 reps per leg, 1-2 sets
- Lie on your back on a bed or mat. Bend one knee with that foot flat; keep the other leg straight.
- Tighten the thigh of the straight leg.
- Slowly lift the straight leg until it is level with the bent knee, about 12 inches.
- Pause for 2 seconds, then lower slowly.
- Make it easier
- Lift only a few inches.
- Make it harder
- Add a 2-3 second pause at the top, or a light ankle weight if your therapist approves.
- Safety tip
- Keep the bent knee bent to protect your lower back. Skip if lying down is hard to get into or out of.
Seated Knee Extension
Works: Quadriceps10 reps per leg, 1-2 sets
- Sit tall in a sturdy chair with your feet flat on the floor.
- Slowly straighten one knee until your leg is nearly straight out in front of you.
- Tighten your thigh and hold for 2-3 seconds.
- Lower slowly back to the start.
- Make it easier
- Straighten only partway, in a range that feels comfortable.
- Make it harder
- Add a light resistance band looped around the chair leg and your ankle.
- Safety tip
- Move slowly and avoid snapping the knee straight.
Sit-to-Stand
Works: Thighs, glutes8-10 reps, 1-2 sets
- Sit near the front of a sturdy chair placed against a wall, feet hip-width apart and flat on the floor.
- Lean your chest slightly forward over your feet.
- Push through your heels to stand up fully.
- Slowly lower yourself back down, reaching back with your hips.
- Make it easier
- Use your hands on the armrests, or sit on a firm cushion to raise the seat.
- Make it harder
- Cross your arms over your chest, or take 3 seconds to sit down.
- Safety tip
- Keep your knees in line with your toes. If standing up hurts, raise the seat height.
Standing Hamstring Curl
Works: Back of thigh (hamstrings)10 reps per leg, 1-2 sets
- Stand facing a kitchen counter and hold it lightly with both hands.
- Shift your weight onto one leg.
- Slowly bend the other knee, bringing your heel toward your buttock.
- Pause, then lower slowly.
- Make it easier
- Bend only as far as feels comfortable.
- Make it harder
- Add a light ankle weight.
- Safety tip
- Keep your thighs side by side and your back straight; do not arch your lower back.
Heel Raise with Support
Works: Calves, ankles10-15 reps, 1-2 sets
- Stand facing a counter with your feet hip-width apart, hands resting on the counter.
- Rise slowly onto the balls of your feet.
- Pause for 1-2 seconds at the top.
- Lower your heels slowly to the floor.
- Make it easier
- Rise only partway up.
- Make it harder
- Use lighter fingertip support, or do one leg at a time.
- Safety tip
- Keep at least one hand on the counter for balance.
Which activities are easiest on arthritic knees?
The CDC recommends joint-friendly, low-impact activities for people with arthritis. Here is how common options compare:
| Activity | Impact on knees | Good to know |
|---|---|---|
| Walking on flat ground | Low | Easy to start; wear supportive shoes. See our walking workout plan. |
| Stationary or outdoor cycling | Low | Set the seat so your knee is only slightly bent at the bottom of the pedal stroke. |
| Water aerobics or swimming | Very low | Water supports your body weight. See water exercise over 50. |
| Tai chi | Low | Slow movement that also trains balance. |
| Running, jumping, deep squats | High | Not a starting point; talk to your doctor or a physical therapist first. |
How do you know if you are overdoing it?
Some mild discomfort or muscle tiredness is normal when you start something new. Use these checks:
- The 2-hour rule: the Arthritis Foundation suggests that if your joint pain is worse 2 hours after exercise than it was before, you did too much. Cut back next time rather than stopping completely.
- Next-day check: if your knee is more swollen or stiff the next morning, shorten or lighten the next session.
- Flare days: during a flare, keep to gentle range-of-motion work and the seated exercises, then build back up.
The CDC sums this up as "start low, go slow" and modify activity when your symptoms increase.
Safety first: when to talk to your doctor
Check with your doctor or a physical therapist before starting if you have had knee surgery or an injection recently, if you have a heart condition or uncontrolled blood pressure, or if you are not sure what is causing your knee pain. Stop and get medical advice if you notice:
- A knee that is suddenly hot, red or very swollen
- Pain that is sharp, gets steadily worse, or keeps you up at night
- The knee locking, catching or giving way
- Being unable to put weight on the leg
A physical therapist can tailor these exercises to your knee and show you how to progress safely.
Building on these exercises
Once the six moves feel easy for 2 sets, keep going. Our bodyweight leg workout adds more challenge without impact, and the full-body chair workout is a good option for days when standing is uncomfortable. Strong legs also support balance, which matters at any age.
Frequently asked questions
Is walking good for knee arthritis?
Yes, for most people. The CDC lists walking as a joint-friendly, low-impact activity for adults with arthritis. Start with short walks on flat ground in supportive shoes and add a few minutes each week.
Should I exercise if my knee hurts?
Mild discomfort is common and usually not harmful, but sharp or worsening pain is a reason to stop. If your pain is worse 2 hours after exercise than before, do less next time. During a flare, stick to gentle range-of-motion and seated exercises.
What exercises should I avoid with knee arthritis?
High-impact moves like running and jumping, and deep squats or lunges, tend to put the most load on the knee and are not a good starting point. Talk with your doctor or a physical therapist before adding them.
How often should I do knee arthritis exercises?
Do strength exercises on 2 or 3 non-consecutive days a week, which meets the CDC's guideline of muscle-strengthening on 2 or more days. Gentle range-of-motion movement can be done daily.
Sources
- CDC: Arthritis
- Arthritis Foundation: Arthritis Foundation
- HHS: Physical Activity Guidelines for Americans
- MedlinePlus (NIH): Osteoarthritis
Health note: This article is general information, not medical advice. If you have a heart condition, high blood pressure, diabetes, recent surgery, joint replacement or any symptoms such as chest pain, dizziness or unusual shortness of breath, talk to your doctor before starting. Stop any exercise that causes sharp pain. Read our full disclaimer.
