3 Beginner Exercises to Strengthen Your Hips and Knees Without Pain
If you have aches and pains in your hips or knees, you’ve probably been told to do squats to strengthen them. But if you're experiencing joint pain, arthritis, or mobility issues, even simple movements like a sit-to-stand can be too challenging.
The good news is that you can build strength safely using easier movements that reduce knee pressure while improving flexibility and stability. Here are three beginner-friendly exercises to help strengthen your hips and knees without pain.
Exercise 1: Lying Clam – Strengthen Hip Muscles and Improve Flexibility
Targets: Hip abductors, inner thighs, and external rotators
This move strengthens the muscles on the sides of the hips and improves hip flexibility, helping to stabilize the knees and prevent pain.
How to Perform:
Lie on your back on a comfortable surface.
Keep your knees bent and feet together, with heels about a foot away from your glutes.
Allow your knees and ankles to drop outward toward the floor.
Press your knees toward the ground, activating the outer hip muscles.
Slowly return to the start position and squeeze your knees together, engaging the inner thigh muscles.
Repeat this back-and-forth motion for 60 to 90 seconds.
Key Tips:
Move slowly and focus on muscle activation rather than speed.
Keep your shoulders relaxed and palms facing up.
Perform daily for improved hip mobility and strength.
Exercise 2: Seated Heel Push – Strengthen Quads Without Knee Pressure
Targets: Quadriceps, hamstrings, and glutes
If standing exercises cause knee pain, this move allows you to strengthen the muscles supporting the knee while keeping the joint stable.
How to Perform:
Sit on a chair with good posture.
Extend one leg straight in front of you, toes pointing up.
Keep the other foot flat on the ground for balance.
Press your heel into the ground, engaging your quads.
Hold for 2-3 seconds, then relax.
Repeat for 60 to 90 seconds, then switch legs.
Modification for Pain Relief:
Instead of pressing straight down, pull the heel slightly backward to engage the hamstrings and glutes, reducing knee strain.
Ensure your knee and toes stay aligned to prevent discomfort.
This exercise can be done daily and is especially useful for people with arthritis or knee injuries.
Exercise 3: Supported Hip Hinge – Strengthen Glutes and Reduce Knee Strain
Targets: Glutes, hamstrings, and hip stabilizers
This movement teaches the body’s strongest way of moving while reducing stress on the knees.
How to Perform:
Stand with feet slightly wider than hip-width, toes turned slightly outward.
Hold onto a chair, countertop, or sturdy support.
Shift weight back into your heels, pushing your hips backward.
Lower partway down, keeping your back straight and knees aligned.
Press through the heels, focusing on driving the hips forward rather than pushing through the knees.
Repeat for 60 to 90 seconds.
Key Tips:
Keep knees tracking outward, avoiding inward collapse.
Focus on engaging the glutes and hamstrings, not just the knees.
Over time, increase depth to build strength and mobility.
Practicing this one to three times per day will help make standing, walking, and climbing stairs easier and pain-free.
How to Use These Exercises for Stronger Knees and Hips
For best results, perform each movement in sequence with the following structure:
Daily Strength Routine:
Lying Clam – 60 to 90 seconds
Seated Heel Push – 60 to 90 seconds per leg
Supported Hip Hinge – 60 to 90 seconds
Perform these exercises once or twice daily to gradually build strength and mobility.
Conclusion: Move Better, Feel Better
By focusing on gentle, controlled movements, you can strengthen your knees and hips safely without aggravating pain. These exercises will help you:
Build strength in key muscle groups for stability
Reduce knee pain by improving hip mobility
Regain movement confidence for standing, walking, and stairs
Practice these daily and progress at your own pace.