Strengthen and Stabilize Your Knees to Reduce Pain

This exercise helps strengthen the muscles around your patella (kneecap) while also improving how the kneecap glides, the knee folds, how far you can straighten your knee, and your foot/ankle alignment all at the same time.


You can do this as a rehab exercise on it’s own, or as a warm up for other activities where you need to be stable & confident with your knees.


Adjust your reps & intensity as needed, add more reps than shown here or a resistance loop/band around your thighs for more of a challenge. Reduce the height of the ball or number of reps if it feels like too much.



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