8 Knee Exercises for Seniors for Long-Term Knee Health

05.11.2026 | Category: Health & Aging

Reviewed by: Elizabeth Belanger, MD, ABIM
VP & Medical Director at Mutual of Omaha

Summary: Knee exercises for seniors can help support strength, stability and everyday mobility by working the muscles around the knee, including the quadriceps, hamstrings, calves, hips and glutes. Simple exercises like seated knee extensions, straight leg raises, hamstring curls, calf raises and supported half squats can be done at home with little or no equipment.

Key takeaways

Knee exercises can help strengthen the muscles that support the knee joint.
Seniors may benefit from low-impact, controlled exercises that support strength without adding unnecessary stress to the knees.
A balanced knee strengthening routine should work the thighs, hamstrings, calves, hips and glutes.
Walking, bicycling, swimming, and rowing can also support knee function when they’re appropriate for your body.
Talk with your doctor before starting if you have pain, swelling, redness, locking or knee instability.

Why knee exercises matter as you age

Your knees play an important role in everyday movement, from walking across the room to climbing stairs, standing from a chair or getting in and out of the car. As you age, changes in strength, balance and mobility can make those everyday movements feel more difficult.

Knee discomfort can become part of that picture, especially when osteoarthritis is involved. Osteoarthritis affects 32.5 million U.S. adults, and knee osteoarthritis is especially relevant in midlife and later adulthood, with annual incidence highest among adults ages 55-64.¹

Every step you take involves your knees. The right exercises for knees can help support the muscles around the joint. For seniors, the goal is not to push harder. It’s to move with control, build strength gradually and choose exercises that match your body, comfort level, and mobility needs.

8 knee exercises for seniors to support strength and stability

These knee exercises for seniors focus on slow, controlled movement. Many can be done at home with a chair, wall, or countertop for support. Start with a small number of repetitions and build gradually as your strength improves. If knee exercises are new to your regimen, be sure to consult with your doctor to be sure they’re appropriate for you.

1) Seated knee extensions

Why it helps: Seated knee extensions strengthen the quadriceps, the muscles at the front of your thighs. These muscles help support standing, walking, and climbing stairs.

How to do it:

Sit tall in a sturdy chair with both feet flat on the floor.
Slowly straighten one leg in front of you.
Hold for 2-3 seconds.
Lower your foot back to the floor with control.
Repeat 10 times on each leg.

Senior modification: Raise your leg only as high as comfortable. Keep one or both hands on the chair for support.

Mistake to avoid: Don’t swing your leg or lock your knee forcefully at the top of the movement.

2) Supported half squats

Why it helps: Supported half squats work the quadriceps, hamstrings and glutes. They also mimic everyday movements like sitting down and standing up.

To perform a proper half squat:

Stand with your feet shoulder-width apart.
Keep your back straight and chest up.
Slowly lower your body about 10 inches, as if sinking into a chair.
Ensure your knees stay behind your toes throughout.
Push through your heels to return to standing.
Aim for 2–3 sets of 10 repetitions.

Senior modification: Use a chair or countertop for balance. You can also practice sitting down and standing up from a sturdy chair instead of doing a freestanding squat.

Mistake to avoid: Don’t drop too low or let your knees collapse inward. Keep your knees pointed in the same direction as your toes. This video can provide you with a helpful practical guide.

3) Standing hamstring curls

Why it helps: Standing hamstring curls strengthen the muscles at the back of your thighs. These muscles help support the knee while walking, bending, and standing.

Follow these steps:

Stand facing a wall or use sturdy chair for support if needed
Keeping your thighs aligned, slowly bend one knee
Bring your heel up toward your buttocks in a controlled motion
Hold the position for 5 seconds, engaging your hamstring
Lower your foot back to the starting position with control
Complete 2-3 sets of 10 repetitions on each leg

Senior modification: Keep both hands on a chair or countertop if you feel unsteady.

Mistake to avoid: Don’t arch your back or swing your leg. Keep the movement slow and controlled. This video shows how to perform standing hamstring curls.

4) Straight leg raises

Why it helps: Straight leg raises strengthen the quadriceps while keeping the knee relatively still. This can be a helpful knee strengthening exercise for seniors who want a controlled movement that does not require standing.

Here’s how to perform them correctly:

Lie on your back with one leg straight and the other bent
Tighten the quadricep of your straight leg
Slowly raise the straight leg to the height of your bent knee
Hold for 5 seconds at the top of the movement
Lower the leg with control
Perform 2–3 sets of 10 repetitions per leg

Senior modification: If lying on the floor is uncomfortable, ask your doctor or physical therapist for a seated alternative.

Mistake to avoid: Don’t lift your leg quickly or hold your breath. Slow movement is more important than height. Watch this video for a visual guide on how to perform straight leg raises.

5) Calf raises

Why it helps: Calf raises strengthen the lower leg muscles that support walking, balance and ankle control.

How to do it:

Stand behind a sturdy chair or near a wall.
Keep your feet about hip-width apart.
Slowly rise onto the balls of your feet.
Hold for 1-2 seconds.
Lower your heels back to the floor.
Repeat 10-15 times.

Senior modification: Do this exercise seated if standing calf raises feel too difficult.

Mistake to avoid: Don’t bounce. Move slowly and use support if you feel unsteady.

6) Side steps

Why it helps: Side steps strengthen the hips and outer thighs, which help support knee alignment. This can be especially helpful because your knees rely on the muscles above and below the joint for stability.

How to do it:

Stand facing a wall or countertop.
Step one foot out to the side.
Bring the other foot in to meet it.
Take 5-10 steps in one direction.
Then step back the other way.

Senior modification: Take smaller steps and keep one or both hands on a counter for balance.

Mistake to avoid: Don’t let your toes turn outward or your knees cave inward. Keep your toes facing forward.

7) Glute bridges

Why it helps: Glute bridges strengthen the glutes and hips. These muscles help support your knees while walking, standing, and climbing stairs.

How to do it:

Lie on your back with your knees bent and feet flat on the floor.
Keep your feet hip-width apart.
Tighten your glutes and slowly lift your hips.
Hold for 2-3 seconds.
Lower your hips back to the floor with control.
Repeat 8-10 times.

Senior modification: Lift only as high as comfortable. Stop if you feel discomfort in your back, hips or knees.

Mistake to avoid: Don’t push through your lower back. Focus on squeezing your glutes and moving with control.

8) Pillow squeezes

Why it helps: Pillow squeezes strengthen the inner thigh muscles, which can help support knee alignment and stability.

How to do it:

Sit in a chair or lie on your back with your knees bent.
Place a pillow between your knees.
Gently squeeze your knees together.
Hold for 3-5 seconds.
Relax
Repeat 10 times.

Senior modification: Use light pressure. This should feel gentle, not painful.

Mistake to avoid: Don’t squeeze so hard that it causes knee, hip, or groin pain.

Low-impact knee workouts that can support knee health

Strength exercises are important, but low-impact aerobic activity can also support knee function. Dr. Beth Belanger, VP and Medical Director for Mutual of Omaha, explains, “A variety of low impact aerobic exercises including walking, bicycling, swimming, or rowing, in addition to lower extremity strength training, have been shown to be effective at improving physical function and even pain in patients with mild osteoarthritis of the knee.”

Consider:

Walking
Bicycling or stationary cycling
Swimming
Water aerobics
Rowing

Choose activities that feel comfortable for your knees and talk with your doctor if you’re unsure which options are right for you.

Lifestyle changes to support long-term knee health

Knee exercises are an important part of long-term strength and mobility, but they’re not the only factor that affects how your knees feel and function.

Dr. Belanger explains, “While muscle strengthening and lower extremity flexibility are important parts of long-term knee health, other things that affect knee function and longevity such as carrying extra body weight or using appropriate footwear can get overlooked.”

Other habits that can help support knee health include:

Wearing supportive, properly fitted shoes
Warming up or stretching before activity
Building strength gradually
Taking breaks during long periods of standing
Using handrails on stairs when needed
Choosing low-impact movement when your knees feel sensitive
Talking with your doctor about weight management if weight is affecting your knees

Small, consistent habits can help support knee strength, stability, and mobility over time.

Before you start: when to talk with your doctor

Knee exercises should feel controlled, not painful. You may feel your muscles working, but sharp pain, swelling, or instability are signs to stop and check in with your doctor.

Talk with your doctor before starting knee strengthening exercises if you have:

New or worsening knee pain
Swelling, warmth or redness
Trouble bending or straightening your knee
A locking, catching or grinding feeling
A knee that feels like it may give out
Pain after a fall, twist or injury
A diagnosed knee condition, such as arthritis or a meniscus injury

Dr. Beth Belanger explains that pain without an obvious injury, swelling or redness, difficulty with range of motion, locking of the knee or a sensation of the knee giving out during weight-bearing activities should prompt medical evaluation by your doctor. These symptoms may need specific exercises guided by a physical therapist or additional testing and treatment with specialists.

Support your health at every stage

Staying active is one part of maintaining your health as you age. For Medicare-age adults, understanding health care options can also be an important part of planning ahead.

Frequently asked questions on knee exercises for seniors

What are signs of weak knees?

Signs of weak knees can include trouble standing from a chair, difficulty climbing stairs, wobbling during movement, reduced balance, or a feeling that your knee may give out. If your knee locks, swells, becomes red or feels unstable, talk with your doctor.

How do you strengthen your knees?

You strengthen your knees by building the muscles around the knee joint, including the quadriceps, hamstrings, calves, hips, and glutes. Knee exercises like seated knee extensions, straight leg raises, hamstring curls, calf raises and supported half squats can help support knee strength and stability.

Which exercise is best for the knees?

There is no single best exercise for every knee. For many seniors, a good knee workout includes a mix of strengthening exercises, flexibility work, and low-impact aerobic activity like walking, bicycling, or swimming. Talk with your doctor before starting if you have knee pain or a diagnosed knee condition.

How do you strengthen your knees in old age?

Seniors can strengthen their knees by starting with low-impact, controlled exercises such as seated knee extensions, straight leg raises, calf raises, pillow squeezes and supported half squats. Start with a small number of repetitions and build gradually as your strength improves.

How often should I do knee-strengthening exercises?

For optimal results, perform these exercises 2-3 times per week, allowing rest days between sessions. As your strength improves, you may gradually increase the frequency if desired.

Can these exercises help with existing knee pain?

Targeted exercises often help manage knee pain, but it’s essential to consult a healthcare provider before starting any new exercise routine, especially if you have existing knee issues.

What is one of the biggest mistakes for bad knees?

One of the biggest mistakes is pushing through sharp or worsening pain. Muscle effort during exercise can be normal, but pain, swelling, locking, redness or instability should be evaluated by a doctor before you continue.

Are these exercises suitable for all age groups?

These exercises can be modified for different fitness levels and age groups. However, proper form is crucial. Consider working with a physical therapist initially to ensure you’re performing the movements correctly.

Reviewed by: Elizabeth Belanger, MD, ABIM

VP & Medical Director at Mutual of Omaha

Dr. Belanger is double board-certified physician in internal medicine and infectious diseases. Professionally, she enjoys disease prevention, including communicable diseases. She loves teaching all levels of learners, from the general public to medical colleagues about infectious diseases. In her free time, she enjoys baking, swimming, walking her dog, and traveling with her husband.