15-Minute Exercise Routine for Weak Knees


Help stabilize and protect your knees by strengthening and improving mobility in the muscles that surround and support the knees like the quadriceps, inner thighs, hamstrings, calves, glutes—even the muscles in your ankles and feet. We’ll work barefoot for maximum muscle recruitment during this full length 15­minute workout to help build a strong, supportive and flexible lower body that, if done regularly, could help prevent future knee pain during your favorite daily activities or workouts.

All you’ll need for this workout is a sturdy chair and a small playground ball (you can also use a bunched up towel in place of the ball if you don’t have one, I’ll cue you on how to use it during the routine). We’ll target the muscles in your quadriceps, hamstrings, glutes, thighs (inner and outer), hips, abs, ankles, feet with exercises like:

  • Standing Straight Leg Extension Lifts
  • Ankle Circles
  • Seated Leg Extensions with Inner Thigh Squeeze
  • Static Squat Sit
  • Internal Rotation Leg Press
  • Single-Leg Balance
  • Hip Internal Rotation Squeeze
  • Bridge with Inner Thigh Pulse
  • Hamstring Ball Roll Out (or Toe Tap), Option to add Single-Leg Bridge
  • Standing Quadriceps Stretch or Side Lying Quadriceps Stretch

Of course, not all exercises are suitable for everyone. If you are working with a specific knee injury, be sure to get your doctor and/or physical therapist’s approval before attempting this workout. If you suffer from knee pain regularly, be sure to consult a professional for an expert diagnosis.

Like this workout? Be sure to check out our professionally produced low-impact program, the “Walk On: 21 Day Weight Loss Plan.” It’s the burpee-, push-up- and squat-thrust-free way to lose weight ­ and feel great. 

Oh, and be sure to keep an eye out for my “workout” partner, my puppy Peanut, in this video. (Do you work out with your pets at home, too?)

Did you try the moves? Let me know which one was your favorite in the comments below!


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