Whether you’re gearing up for spring gardening, long walks around the lake, or keeping up with your grandkids, healthy knees make all the difference. Here at BodyWorks Physical Therapy in Edina, we’ve seen how small, consistent habits can make a big impact. One of the best places to start? Movement.
Knee mobility exercises are an important part of any active lifestyle. They help reduce stiffness, support joint health, and promote better function overall. If you’ve felt your knees aren’t quite moving the way they used to, this blog is for you.
Let’s walk through 7 of my go-to knee mobility exercises that are simple, safe, and easy to incorporate into your daily routine.
1. Heel Slides
Heel slides are a gentle way to wake up the joint and begin building range of motion.
How to do it: Lie on your back with your legs extended. Slowly slide one heel toward your buttocks, bending the knee while keeping the foot on the floor. Then slide it back to the starting position. Repeat 10 times per leg.
Why it helps: This knee mobility exercise helps loosen up the knee joint and gently promotes flexion without strain.
2. Seated Knee Extensions
This one’s great if you’re seated at work or watching TV.
How to do it: Sit upright in a chair with both feet flat. Straighten one leg as much as possible, hold for 2 seconds, then lower slowly. Repeat 10 times per leg.
Why it helps: This strengthens your quads and supports the knee’s ability to extend fully.
3. Standing Hamstring Curls
These are especially helpful for building control and balance.
How to do it: Stand behind a chair and hold on for balance. Slowly bend one knee and bring your heel toward your glutes. Hold for a second, then lower. Repeat 10-15 times.
Why it helps: Hamstrings support knee stability. This knee mobility exercise keeps them engaged and healthy.
4. Calf Stretch on a Wall
Tight calves can make the knee work harder. Stretching them out can take some pressure off.
How to do it: Face a wall and place your hands on it. Step one foot back, keeping it straight with the heel down. Bend the front knee and lean in until you feel a stretch in the calf. Hold 20-30 seconds and switch.
Why it helps: This improves ankle mobility and supports overall leg alignment during walking or standing.
5. Step-Ups
Low-impact and functional, step-ups mirror everyday movement like climbing stairs.
How to do it: Use a step or low platform. Step up with one foot, then bring the other foot up to meet it. Step back down and repeat 10 times per leg.
Why it helps: This knee mobility exercise builds strength and stability in your quads, glutes, and knees.
6. Quad Stretch
It’s easy to forget how tight front-of-leg muscles can restrict knee motion.
How to do it: Stand tall and hold onto a wall or chair. Grab your ankle and pull it gently toward your glutes until you feel a stretch in the front of your thigh. Hold for 20-30 seconds. Switch sides.
Why it helps: Tight quads pull on the kneecap. Stretching them improves knee tracking and comfort.
7. Wall Sits
A little more challenging, but worth the effort.
How to do it: Stand with your back against a wall and slowly slide down into a seated position (like sitting in a chair). Hold for 10-20 seconds and then slide back up. Repeat 5 times.
Why it helps: This knee mobility exercise strengthens the muscles that support and stabilize your knees during everyday activities.
Consistency Makes the Difference
These 7 knee mobility exercises can be a game-changer if done consistently. Whether you’ve noticed a gradual loss of flexibility, or you just want to stay on top of your movement and comfort, this is a great starting point.
Remember—what you do daily matters more than what you do once in a while. A few minutes a day goes a long way toward helping you move with confidence.
Let’s Keep You Moving With Confidence
If you’ve tried these exercises but still feel unsure about what’s best for you—or want to make sure you’re doing the right things for your body—consider booking a FREE Discovery Visit.
This is a one-on-one consultation with a licensed physical therapist (like me!) where we can:
- Talk about your history and your goals
- Explore what might be limiting your movement
- Give you tailored next steps that make sense for you
There’s no commitment, and it’s completely free. Just a great way to get some clarity and guidance.
Ready to start moving better? Call 952-929-7000 or click here to book your Free Discovery Visit today!
Here’s to stronger knees, better movement, and staying active this season!
More Free Resources:
Download our free report – Knee Pain – Body Works Physical Therapy
Read our blog – Top Strategies for Managing Knee Discomfort and Improving Mobility – Body Works Physical Therapy
Check out our upcoming workshops – Workshops – Body Works Physical Therapy
