Living with Knee Pain in the Back of Your Knee

If you live with knee pain, you know how difficult it can be to complete everyday tasks. Exercises for back of knee pain are an excellent way to strengthen your muscles and, when done regularly, can help reduce aches and discomfort.

Use of Machines

One of the best ways to exercise your knee in a safe way, is with a rowing machine. But what if you don’t have space or money to buy one for yourself? There are several exercises you can do instead.

Different Kinds of Exercise Depending on the Cause of Your Knee Pain


No two people are the same, so no two workout schedules will be the same. It is essential to create a plan that works for you, your level of flexibility, and stick to it.  Also, it depends on the type of knee pain you have. For example if you have knee pain from worn out cartilage, you may want to consider these low impact workouts people have had success with.

Knee Pain Exercises to Reduce Stress on Joints and Strengthen the Muscles

Doing regular low impact workouts for your knees will keep your knees healthy, prevent injury, and strengthen the muscles. Before starting to exercise, make sure you warm up with 5-10 minutes of walking or cycling.

Chair Squat

For this exercise, all you need is a chair. Get one and stand about a foot in front of it. The legs should be in line with your hips and your toes should be pointed forward. Start to move down and lower yourself into a seated position.


Don’t forget to keep the abs tight, hold the partial squat pose for 10 seconds, and make sure the knees don’t go past the toes.

Leg Lift

For this exercise, lie on your back in a comfortable position. You shouldn’t feel any cramps or aches in your knees. Keep one leg straight and one bent, and start lifting.


Hold your leg in the air for 5 to 10 seconds and slowly lower it, then repeat the movement.


Step-ups are one of the simplest and most effective exercises for back of knee pain. Find a place to step and stand up straight.


Step one foot and then the other onto the higher surface, then step down one foot at a time. Repeat this exercise at least 20 times.

Hip Raise

Hip raises are another effective exercise for stretching your muscles and relieving tension in your joints. When doing this exercise, make sure you lie on your back (keeping your back straight) and bend your knees while keeping both feet on the ground.


Start pushing off with the hips while lifting the hips upward and hold that position for 10 seconds, then lower back down. Repeat the exercise 20 times.


Calf Raise

Calf raises are an excellent exercise to add to your daily workout routine. Stand behind a chair (if you need support) with feet apart.


Start pushing up onto your toes. Once you notice a burning sensation in your calf muscles, lower yourself. Repeat the exercise at least 20 times.

Hamstring Stretch

For more effective results and greater stretch, sit on the floor with your legs straight in front of you. Place your palms on the ground and start sliding your hands toward your ankles. If you aren’t feeling pain, hold for as long as possible (at least 30 seconds to feel the stretch).