Original Source
4 Exercises for Stronger Knees: From Wall Slides to Lunges
The Importance of Exercise for Knee Health
Philip Cheong, Senior Principal Physiotherapist (Clinical) at Singapore General Hospital, noted that knee pain is very common and there's a misconception that moving more will worsen it. He stressed that the cartilage in our knees actually requires movement and load-bearing to get the nutrition it needs, and the exercises introduced will help build a foundation for stronger knees.
4 Key Exercises to Strengthen Knees
The first exercise, Wall Slide, involves leaning back against a wall, with feet shoulder-width apart and one foot away from the wall. Slowly slide down, ensuring the knees do not go past the toes. Hold for 5 seconds per rep, and perform 10 reps for 3 sets daily. Cheong emphasized the importance of feeling muscle activation without pain, gradually increasing the depth as one gets stronger.
The second exercise is Sit to Stand. Sit at the edge of a stationary chair with hands on hips and feet shoulder-width apart. Stand up, stick your bottom out slightly, and then sit down with control. Perform 5 reps every sitting hour. Avoid low sofas, as they can put too much load on the knees, potentially causing pain.
The third exercise is Knee Extension with Resistance Band. Loop a resistance band around the ankles with feet shoulder-width apart. Straighten the knee fully, focusing only on knee movement while the rest of the body remains relaxed. Perform 10 reps for 3 sets daily, adjusting band tightness based on comfort, ensuring no pain, only discomfort. Lastly, Lunge involves taking a step forward, ensuring the front knee does not go past the second toe, and the back knee drops vertically. Keep your back upright and look forwards. Start with a comfortable level and gradually increase depth. Perform 10 reps for 3 sets daily. This exercise helps with various daily knee activities like bending down, negotiating steps, and hiking, according to Philip Cheong.
*Source: YouTube: Straits Times (2026-04-09)*
