12 Bodyweight Exercises for Knee Pain Relief

Is your knee sore, stiff or not so hot? You are lucky. Our Fresh Sweat video itself is about low-impact exercises to relieve knee pain.

Led by LIT co-founders Taylor and Justin Norris, this rehabilitation routine includes 12 movements designed to relieve knee pain and reduce the risk of future knee problems. ۔ Through a combination of strength work, stretching and foam rolling, you will increase flexibility and stability in the muscle groups around the knee joint, including the hips, glutes and quadriceps. As a result, pleasant, healthy knees can result.

Warning: Knee pain can be caused by a number of things, including ankle and/or hip problems, joint problems, and / or tendon and ligament problems, as previously reported by SELF. So, if you have knee pain, it’s always a good idea to consult a professional who can identify the root of your problem and develop a plan to improve it. You should also check with this professional before trying anything new, just to be sure.

If you are allowed to do these knee pain exercises, try them before or after your regular workout. Or do it at any time of the day as a break for fast, smooth movement. All you need is a mat and a foam roller. Don’t have a foam roller? Instead, use household items, such as water bottles, wine bottles, tennis balls, or lacrosse balls.


Start with a workout warm-up. Perform each exercise without pausing for 60 seconds. At the end of the warm-up, rest for 60 seconds. 

Next, do a knee and quadriceps power circuit. Perform each movement for the time indicated. Then move on to the pull. Hold each part for the time indicated. Finish with a foam roller. Perform each movement for the time indicated.

Heat the

  • hip circles (both directions) x 60 seconds Long tall
  • standing (left) x 60 seconds
  • side standing scope (left side) x 60 seconds
  • standing stretch (right) x 60 seconds
  • side foot scope (right side) x 60 seconds

Knee and quadriceps

  • lateral random x 40 seconds
  • squat x 20/2
  • time squat x 40 seconds

Exercises for Knee Pain Relief


  • quarter lying (right side) x 60 seconds
  • stretching quadruple lying (left) x 60 seconds
  • bridge gluteus x 20 seconds
  • figure four Length (left) x 60 seconds
  • Figure four rubber (right side) x 60 seconds

foam rocking

  • calf x 45 seconds
  • band IT band on each side x 60 secondseach side
  • hamstring onx 30 seconds each hip width side


  • head on shoulders, feet on hips Hand held high.
  • Bend your left leg at the knee and lift it to hip height.
  • Slowly rotate your knees to the left in a circular motion, keep your upper body steady and your hips forward.
  • Keep your left leg on the ground. Repeat with the right leg.
  • Continue this pattern at a steady pace, changing sides.
  • Make it difficult: Lift your leg above the level of the hip.


  • The tumblingin the position towith the left foot to the right. Keep your back leg (right leg) straight and bend your left knee slightly. Fold your hips and keep your hips down.
  • With both hands on your hips, move forward with your hips, keep your back flat and your core busy.
  • Return to standing position and repeat.
  • Do all the repetitions to one side, then stand to one side and go to the other. At the end of both exercises, repeat on the other side.

standing side

  • Startpulling in a staggered position with the left foot in front of the right arm. Keep your back leg (right leg) straight and bend your left knee slightly. Fold your hips and keep your hips down.
  • Place your right hand on your right hip and your left arm straight over your head.
  • Holding your right glute, pull your left arm to the right and bend your torso to the side.
  • Hold for 5 seconds.
  • Return to starting position and repeat. Do all the repetitions on one side and then on the other.
  • Make it harder: Take another step back with your hind legs.


  • shift Stand with your legs hip-width apart. Lean forward slightly on your hips, push your butt back and keep your back flat, and bend your knees so that you are in a quarter squat. Put your weight on your heels. Bend your elbows and place your hands at chest height.
  • Step about 12 inches to the right with your right foot, then move forward with your left foot. Pause and repeat in the opposite direction.
  • Continue with this pattern.

Active squat positionposition

  • in addition to foot hip width and non-with core engagement.
  • Bring your hips back and bend both knees in a half squat, which will allow your knees to bend at least 45 degrees.
  • Place your weight on your heels and make sure your glutes are attached.
  • To catch.

Tighten it: Deepen your knees so that they sink into a deep square.

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