- Stand sideways on stairs with one foot firmly planted on the stair and one foot ready to dip down next to the stair. Slowly bend at the knee and drop your foot next to the stair. Try to touch the heel of your foot to the lower step. Do two to three sets of 15 reps on each foot.
- Go up and down a staircase, approximately 15 to 20 stairs, sideways. At the bottom of the stairs, stand sideways and cross the furthest foot over the foot closest to the stair and onto the stairs. Push up to the first step. Then bring the second foot to the same step. Repeat this up the stairs and back down. Then turn the other way and do the same thing with the other foot in the lead.
- Squats are a tried and true favorite, but knee problems often hold people back. The key to performing squats while dealing with knee issues is keep good form, and don't go too low. For a nice spin on squats, try them with an exercise ball between your back and a wall or on a disc. You can also add hold times to make the squats more challenging. Do two to three sets of 15 reps, working up to that amount if needed.
- It sounds boring, but with your knee slightly bent, it's very helpful in building muscle around your knee. Make it fun by working with a partner. Play catch or volley a ball back and forth to each other while you both stand on one foot. You might be surprised how much you laugh at yourselves. Set a timer for five minutes, but switch legs as often as as needed.
- This muscle is used to bend the knee and often receives less attention than it deserves. There are several ways to work your hamstrings, from gym equipment to a stability ball. One easy exercise to work hamstrings simply requires a chair or stool with wheels and a stretch of floor. While sitting in the chair or on the stool, dig in your heels and pull yourself forward. Do this exercise for three to five minutes and you'll be ready to be finished.
