11 Knee rehab exercises for fix knee pain, strengthening after knee injury. Knee workout - Part 1

Our body will be grateful to us in the future if we make at least small but regular investments. So this time I would like to share with you some knee rehab exercises which will help you to fix knee pain in case of knee arthritis, runners knee or jumper's knee.

Also it works just for knee strengthening to keep you out of knee injury and stay healthy in future as well. It lets you do the things you love the most. So my advice: just do this easy knee workout couple times per week, it will not take much time but your ligaments will be strong and healthy.

Knee workout routine:
1. 0:12 One leg press with resistance band - 10 reps for each leg.
2. 0:39 Squats - 10 reps
3. 1:00 Squats with band around knees - 15 reps.
4. 1:22 Side leg raises with resistance band - 10 reps for each leg.
5. 1:43 Split squats - 10 reps for each leg.
6. 2:13 Static wall squat - 60 seconds.
7. 2:34 Pelvic tilt - 15 reps.
8. 3:02 Single leg pelvic tilt - 5 reps for each leg.
9. 3:24 Leg curl with resistance bands - 10 reps for each leg.
10. 3:44 Leg extension with resistance band - 10 reps for each leg.
11. 4:02 Clock reaches - 3 lap for each leg

 I am in social network▼

[AABStudio]

Found you about 5 or 6 years ago. I was struggling with my meniscus tear knee which I had surgery for in 2016. And now 2025 it started feeling painful after my holiday from Antigua last week. I think swimming did the pain again. And when I wake up some morning I was in deep pain and with a dead knee. So I found this video again to help remain me what healed the pain 5 to 6 years ago. Thank you

[marianadesouza]

Exercise 1: 0:12 (One leg press with resistance band)
Exercise 2: 0:39 (Squats)
Exercise 3: 1:00 (Squats with band around knees)
Exercise 4: 1:22 (Side leg raises with resistance band)
Exercise 5: 1:43 (Split squats)
Exercise 6: 2:13 (Static wall squat)
Exercise 7: 2:34 (Pelvic tilt)
Exercise 8: 3:02 (Single leg pelvic tilt)
Exercise 9: 3:24 (Leg curl with resistance bands)
Exercise 10: 3:44 (Leg extension with resistance band)
Exercise 11: 4:02 (Clock reaches)

[grhp]

I stretched my MCL about 4 months ago and it's been in pain off and on ever since, especially on MTB rides. I started doing these exercises and after a week I'm feeling quite a bit less pain. thank you!

[Raquel-smile]

Thank you so much for demonstration of the resistance band! You made it simple for me to know what to do and how many times to do the exercise for. 👏✨ Keep up the good work!

[KR-eifw]

Fabulous exercises. Exactly what i used to do post-op in Pt session. Wish I had kept it up so I wouldn’t have to get another operation. I appreciate that there isn’t a lot of talking taking up time. THANK YOU!

[nihonbunka]

I am a cyclist and I need these too. I found that the split squats really helped but if I did all these they would help more. The cause of cyclist knee pain is not the cycling so much as weakening of the smaller muscles which causes a poor pedaling form.

[karenrylander]

I am just recovering from a severe tibial plateau fracture and, after 3 months, may bear weight. This looks like a good set of exercises to gently work towards. Thanks for posting! 🙂

[sammybananny]

Would be great to see a video where you actually go through this routine to follow along :) That way we don't need to keep pausing or need to remember all the exercises. Thanks!

[chifan]

Dear Sir, two months ago I hyperextended my knee. Dr. Just now tells me( am over 60) to do some of these type of exercises. These look Great!!! Thanks.

[sren]

My both knee are finito…. I Will try your great program 👍

[balwantsingh]

Superb, , , ❤
Sir,
Your Demo excercise style is very simple...
So, , ,
Thank you so much, , , for this video ❤❤

[kurilladesign]

love it ... slow it down that's why I hurt my knee. I did not SLOW IT DOWN!!

[ostojicnikola]

Awesome! Easy to follow and nicely presented. Thank you!

[woifmachatch]

Great exercises, not much talk too, straight into exercises, good show!

[borisanderson]

Excellent video on something so pivotal and crucial to an athletes life for anyone runner, long or high jumper thanks!

[jack]

Great video bro. I am doing these exercises after both menisci surgery to rehab.

[freehubadventure]

Awesome video. Hopefully this will help me to recover from my acl injury soon. Thanks man.

[fgfg]

Can't wait to try these (quad tendonitis).

[kendraper]

the exercises are great. What is the size of resistance band you are using for the leg curl? Any links to purchase it?

[maumihajohn]

Thanks for posting the routine in the description.