Wall Sits Wall sits target your quadriceps, which support the knees. Stand with your back against a wall and slide down until your knees form a 90-degree angle.
Hold for 20–30 seconds and gradually increase the duration as your strength improves.
Step-Ups Step-ups strengthen the quadriceps, hamstrings, and glutes. Use a sturdy step or platform. Step up with one foot, then bring the other foot up. Step back down and repeat. Perform 10–15 reps per leg.
Glute Bridges This exercise targets the glutes and hamstrings, reducing strain on the knees.
Lie on your back with knees bent, feet flat on the floor. Lift your hips until your body forms a straight line from shoulders to knees. Lower and repeat.
Straight Leg Raises Build knee support with this simple move. Lie on your back, one leg bent, and the other extended.
Lift the straight leg about 12 inches off the ground, hold for a few seconds, and lower. Repeat 10–15 times per leg.