Top 10 Exercises For Knee Strength - No Equipment!

[@toneandtighten]

Hope these help you! Comment your experience below (I love to hear from you guys!), let me know what else I can cover for you, and I hope these help you along your journey!! 🙌🏼🙏🏼

[@mimif8959]

Thanks allot i love your channel. I want to ask you about the knee pain Does calcium deficiency or vitamin D have anything to do with knee pain?

[@Dmoon1234]

Tips for strengthening ankles. Executing Deep squats for those with knee issues.

[@hatthawattha]

One question! Now I had my kneecap broken to pieces a year ago and most of these exercises are what I had to do to rehabilitate. Would you say these are something you could do regularly to support the muscles in the knee or is there a point when you could move on from these. So in short, having any kind of knee injury, will it be essential to do these (or other knee strenghtening) exercises the rest of your life in order to avoid future trouble and pains?

[@blue2day013]

How often in a week should this be done? And do you need all these exercises at the same time or just a combo?

[@ramakumbam7321]

👍👍👍

[@ssss-hv2gm]

1) Quad Set- 1:58 2) Straight Leg Raise- 2:37 3) Bridges- 3:17 4) Calf Raises- 3:57 5) Long Arc Quad (Knee Extension)- 4:49 6) Wall Sit- 5:36 7) Air Squat- 6:16 8) Single Leg Deadlift- 7:07 9) Star Lunge- 7:51 10) Bulgarian Split Squat- 9:01

[@henriettap2805]

I'm 68 and have done yoga for 48 years. I've got hyperextended knees and in a class a new teacher pulled on my quads as I was fully extended, for me, hyperextended. I've had problems since. I have problems getting into child pose or squatting. I've never had any knee problems before then. I'm doing your exercises. They help. I've almost fixed the right knee but the lateral left going down to left gastrocnemius and above on the lateral quad give me problems if I'm.standing too long. It's exhausting trying to get it all figured out. Im.a bodyworker so I'm aware of more than most. I'd appreciate any input you have! And thank you for your videos. They are really wonderful!

[@emilyphillips2699]

I wish, wish, wish you were in SF. My knee 'went out' on me a couple of months ago - after limping forever, going to acupuncture, Kaiser PT (no help at all), I finally stumbled upon your site - within days of starting to do exercises in other vids for knee pain and swelling, well, it's been the ONLY thing that has worked. I cannot thank you enough for sharing your wisdom, time and training, and I look forward to continuing with your vids. Once again, many, many thanks....

[@toneandtighten]

You are welcome, Emily! I am glad these are working for you and thanks for commenting.

[@annachristensen8263]

I'm 74. Between meniscus injuries from car accidents, osteoporosis and osteoarthritis, I was told I would be in a wheelchair in two years time. Well, I' m not... but I have a lot of pain and pain pills don't really work. I've noticed that I can't activate or tighten my glut muscles on the right side, which is the side where I have pain. I had walked around with a dislocated tibia for about five months because I was told the pain was all in my head before finding someone who immediately saw what the problem was and corrected it. But there was no follow up on the fact that the connective tissue was pretty damaged and the knee was easily destabilized. Thank you for these simple exercises and explanations. They look very doable for my current condition, not too much or too little.

[@josephinesciortino6707]

Loving the progression of these exercises. Clear instructions and visuals. Thanks for this! Having had a meniscus tear surgery months ago, I find these moves very helpful!

[@toneandtighten]

Thank you so much, Josephine Sciortino! I'm sorry to hear about your surgery and I hope these things help you. Thanks for commenting!

[@kodysmediaarena8011]

I was doing plyos over a year ago and noticed that my knee started to hurt. I didn't hear a pop, nor did I have a moment of sharp pain. I just noticed as the weeks progressed that something was wrong with my knee. I followed the knee acronym RICE for almost 6 months. While my knee doesn't hurt as much as it used to, it still bothers me today. I'm very thankful that a knowledgeable professional like yourself posted these demos. I was able to do pretty much all of the exercises with varying degrees of pain. From now on, I'll be doing them every day. Thanks again for the information. Truly a godsend.

[@toneandtighten]

You are welcome! I hope they continue to help you and thanks for commenting.

[@Elviriela]

10. 2:30 Quad sets. Hold 5-10 seconds, 3 sets of 10 reps 9. 2:38 Straight leg raise. 3 sets of 10-20 reps 8. 3:18 Bridges. 3 sets of 10-15 reps. (hold 3 sec) 7. 3:58 Calf raises. 3 sets of 20 reps. 6. 4:52 Long arc quad (knee extension) 3 sets of 10-15 reps. 5. 5:38 Wall sits. Hold 20-60 seconds, repeat 3 times. 4. 6:18 Air squats 3 sets of 10-20 reps. 3. 7.09 Single leg deadlift. 3 sets of 10-15 reps per leg 2. 7:54 Star lunges. 3 sets of 10 reps per leg. 1. 09:02 Bulgarian split squat. 3 sets of 10-15 reps per leg.

[@toneandtighten]

Thanks for helping others out!

[@Dmoon1234]

I have knee pain and diagnosed with meniscus tear. Since I won’t be doing surgery and can’t afford physical therapy right now, this is a very helpful place to start. Thank you

[@toneandtighten]

Sorry to hear about your knee. FYI I do have a video specific for meniscus tear exercises! Search "Tone and Tighten Meniscus Exercises" and it should come right up for you here on KZbin!

[@Dmoon1234]

@@toneandtighten Thanks so much. I’ll follow up as I do need additional exercises.

[@elsaj5979]

Love this workout. Did all of them and got rid of my knees problem after 2 days working through several of your workouts for knees throughout the day. Learned a lot about placement of the muscles and tendons and how to take care of this area. I went to my ballet class yesterday and was relieved not to have any pain whatsoever. More work now but worth the efforts. 🙏😍🌿

[@toneandtighten]

I am so happy to hear this, Elsa J! I am glad you are feeling better and thanks for sharing!

[@vsagarlogs9938]

I am 17 years old. I had been sitting in front of my laptop all day long n the lockdown on my chair with really bad posture which had made my knees weak and I literally couldn't walk. I Your earlier videos on knees helped me out immediately and within 2 days my knees were cured. Thank you for that. For all of you watching, make sure you stretch out every joint if you sit for too long.

[@toneandtighten]

That is great news! Thank you so much for sharing!

[@Yesrd_21]

Which video you were following? I am facing the same problem

[@vsagarlogs9938]

@@Yesrd_21 I followed his videos..It helped me a lot. Then I also went to a physio therapist and that almost cured my problem

[@Yesrd_21]

@@vsagarlogs9938 ok thanks for your suggestions

[@ReggieLouise]

Thanks so much for this, great instructions! I’m trying to strengthen my knees so I feel less pain when doing steep descents while hiking 😢 My favourite is the single leg deadlift!

[@toneandtighten]

You're so welcome! Glad this was helpful!

[@vijnp]

Six months now from quadriceps rupture surgery. Your exercises help me to recover my strength. Thx a lot.

[@toneandtighten]

You are welcome! So glad they are helping!

[@muhammad6057]

Thank you so very much for making this excellent video. My knees are killing me & making my movements, rather my overall well being a big challenge. I will definitely try them. God bless you and your family with more success, happiness & great health. With lots of love & respect, Sir.

[@toneandtighten]

My pleasure, Muhammad! I hope they help you with your goals. Thanks so much for your comment and kind words; means a lot to me. May God bless you and your family as well!

[@KumarSJVOLUMATE]

Sir, you are one of the honest person I came across, benefited on many issues, just following your advice. Your method are easy and very safe. Thank you.

[@toneandtighten]

I appreciate your comment so much!

[@Millionair5810]

I had very painful knees but watching and doing this for only 5 minutes am relieved

[@toneandtighten]

Great to hear and thanks for sharing!

[@yvonneburks9074]

Love your site! Everything you show is EXCELLENT!

[@toneandtighten]

Thank you so much, Yvonne Burks! I really appreciate that comment!

[@stellajames99]

I've been training for the NYC marathon and have run into knee pain, meniscus on one and IT band on the other. I'm using these exercises to strengthen my leg muscles as well as the foam rolling correctly. It's great to have this as a resource. My trainer did not give me suggestions so I did a search on youtube and came across your channel.

[@toneandtighten]

So glad you found it helpful!

[@marzaanvanniekerk6239]

Number 1 for sure!!!!

[@arthritisadventure]

single leg deadlifts are my favorite exercise- balance and stability are so important for knee pain!

[@toneandtighten]

Absolutely! Thanks for sharing!

[@nikhilprasad7631]

Just wanted to say, you're amazing Jared!

[@toneandtighten]

I appreciate that!

[@ingeborgbrandenburg]

no knee pain yet but at 54 being honest with myself ( yikes!) they feel more creeky and when running they have become more " noticeable" - liked these strenghenign exercises a lot. made me very aware how much weaker my whole right leg etc is. Thanks for posting!

[@susieneves9596]

Ty for all your videos very helpfulty so much

[@thanhhuyennguyen3933]

Thank so much for the video that is very helpful to me. If you can please share with us more exercises for knee arthritis patients. Again thank you so much.

[@sunilkataria7439]

Thank you so much for your channel and all videos'. 🙏🙏🙏🙏

[@toneandtighten]

You are very welcome! I hope they are helping!

[@JanetteWatkins-yq5wu]

I really like all your videos and they have helped me a lot. My question is thar my knee is swollen and it’s difficult to bend it, can I still do these exercises? I injured my knee from running 3-5 miles/ day and did not stop even if it was hurting.

[@harleybk3]

Thank you, sir! I’ve been doing these for just a few days and already notice improvement. Is the goal to do each exercise every day? That’s what I’ve been doing, but just looking for clarity on what the maintenance level is.

[@toneandtighten]

Yes, daily is great! Glad they are working for you!

[@foteinipapaioannou3256]

Great video with detailed explanation. Thank you very much!

[@Francis-kc6ji]

I just started doing these exercises. Thanks for your efforts.

[@toneandtighten]

You're so welcome!

[@samshupe1]

We recently had a winter storm. I had to shovel a lot of ice and snow. Normally I would have sore arms and abdominal muscle soreness. With these 12 minute plank and the 15 minute dumbell exercise no soreness at all! I am amazed. My weight just hit 147 pounds! That is from about 8 monthes ago hitting 175 pounds. I do cardio at the YMCA also. Feeling great!

[@toneandtighten]

Amazing progress, Samuel!

[@MtbStoat]

Thanks for this, I'm an older athlete doing a sick load of road, mtn and gravel bike riding. I'm moving into a fall, winter with hot yoga and indoor rock climbing and trail running mixed in. I get some knee discomfort from time to time and I think maybe I need this kind of session regularly. I went thru your full routine just now with 15mins on the C2 rower to warm up. I'm adding a small kettlebell and dumbbells to the squats and lunges.

[@juliestube]

I can't believe how much better I feel so quickly. I'm very thankful for this and other videos of yours. I recommend you to everyone I know with knee issues.

[@toneandtighten]

Thank you so much!

[@endo8568]

Thank you Jared! I really needed these exercises! Continue your good work!

[@toneandtighten]

My pleasure!

[@lorrainedurgee1761]

These exercises are terrific - thanks so much April 2023

[@toneandtighten]

So glad you are finding them effective!

[@harik.]

You are the best. You explain so clearly and precisely , thank you Dr.

[@toneandtighten]

Thank you so much and you are welcome!

[@harik.]

You are welcome Dr. You are the best.

[@almazabraha]

Great tips my favorite video thank you I start to feel better. All are my favorites. Straight leg raise gave me immediate mobility on my knee to do the rest of the exercises.

[@Go-I-CHI]

Doc saves our knee again. Perfect exercises at time like this at home. No. 2 and 3 not only strengthen our knee also have lots of fun doing it.

[@toneandtighten]

Thanks so much for the comment! I am glad these are helping you!

[@novinvincent261]

Thanks for your help.

[@toneandtighten]

You're welcome!

[@Ramyapad19]

Need this as my knees paining soooooooooooo much Thanks for vidoes i love them as always love your channel sooooooooooooo much love your exercises soooooooooooo much Thanks Ramya

[@toneandtighten]

Thank you so much, Ramya Padmanabhan! I hope these things help you, and thanks for commenting!

[@charitykaburu9244]

Thank you sir.The exercises you teach in you tube have helped me alot.God bless you.

[@toneandtighten]

You are welcome, Charity! I’m so glad they are helping!

[@Johny40Se7en]

Thank you for the demonstrations. Been doing these a while now on rest days and it helps quite a lot. The earlier exercises I do weighted too which always helps to build some good resistance. Cheers.

[@toneandtighten]

You are welcome! I hope you are finding these helpful!

[@drdn.gandhi5129]

Nice video on presentaion of exercises for knee stregnth.Thanks

[@toneandtighten]

Glad you liked it!

[@cvega3804]

Thanks Doctor for the big help

[@toneandtighten]

You are welcome, C Vega! I am glad you found these helpful!

[@danielreyes6632]

First day doing these exercises and feel a relief on my knee, still recovering from a knee problem and trying to get back on the soccer field

[@toneandtighten]

Glad they are helping and best of luck recovering!

[@yagami9252]

any updates now?❤

[@usawalk574]

Thanks for sharing

[@isepoerekawegopie]

thank you, I feel relief in my knees. Your exercises are awesome and will keep watching and doing the exercises

[@toneandtighten]

Wonderful news! So glad to hear!

[@eileen386]

Thank you so much. I recommend you to all my riends because your videos alwaus help me. Now to get my knee back in shape. Thank you or making things so simple

[@toneandtighten]

I appreciate your support!

[@paulined.4971]

Hi ! Thank you for this video. I go to the gym 3 times a week. I have been working out my lower body with weights (guided bar squat / hip thrust / bulgarian split squat) and have ignored my knee pain for 2 months now. I'm going to start doing your knee exercises to heal this pain, do you think I can continue doing my workouts with weights on the side? And do you think I have damaged my knees ?

[@sircoynie]

Number 5 is when I start getting the pain on the right of my knee cap. Any further tips? Thanks for a great video

[@TheHolbeing]

This is definitely going to help me. No equipment needed and safe to do at home. Thank you

[@toneandtighten]

You bet! I hope it does help!

[@unstoppablegaming7347]

Please help me. What to do when it just hurts so much, I can't do more than half of them because my knee hurts when i do the exercises. Thank you

[@susieneves9596]

Please make more videos this really helps

[@diptighosh1955]

Thank you Sir for your excellent video on knee pain. Kindly give some video on correction of Bow Legs. 🙏🙏🙏

[@saramaya7455]

Thank u for these helpful exercices. Should we do a warm up before doing these exercices ?

[@toneandtighten]

You are welcome! A warm up is not necessary.

[@Whatashek]

Excellent video, thanks for the tips!

[@toneandtighten]

You bet!

[@shilpadhoot977]

Superb exercises. God bless you. 🙌

[@toneandtighten]

Thank you, Shilpa Dhoot! I hope these help you out!

[@Jonathansbrands]

It’s a great find for me. And a great resource. Thank you so much.

[@toneandtighten]

You are welcome, Jonathan! I am glad you are finding this helpful!

[@vijayalakshmikorada2423]

Thankyou sooooo much sir for the wonderful knee exercises.I just want to know the level of the bench for exercise no 1.pls suggest.God bless you .

[@YogaWithJessica]

I love this! Do you have a video for fixing a knee cap that moves laterally while extending?

[@massyhashemi6030]

I love the exercises. Sometimes I practice them while on lunch. Thank you for sharing.

[@toneandtighten]

Good for you! You are very welcome!

[@murphy-clark3057]

Great work

[@quentinf9913]

I just started a new Driving job. My knee started to hurt from how hard I have to hold the brakes. This really helped me!

[@toneandtighten]

I am glad this helped you and thanks for sharing!

[@kidslearningprogramworld]

Hi doctor. How often should we do this and for how long a day? My main concern is i cant bend enough it hurts but tolerable. Thanks much

[@madhurimapindi3672]

Thank you so much for your video I will start doing it.

[@toneandtighten]

You are welcome! I hope these exercises help!

[@TayyabFaraz-cb6en]

Very impressive,keep making vedios and thanks for tips i pray you always be happy ❤❤❤❤

[@toneandtighten]

Thank you so much 😀

[@johndickson4400]

All Good stuff.....the first 6 really helped me from day 1. Thanks so much! Canadian fan.

[@toneandtighten]

Wonderful news, John! You are very welcome and thanks for sharing!

[@joshuapeng5949]

Jared, I’ve been getting some left and left ankle and hip pain at age 20 from a muscle imbalance. Could this be healed after I’ve strengthened the other side? Thanks!

[@rediscoverychannelwithgaby8286]

Thank you for the video! I’ve done it once and already feel relief. How often should I do these exercises per week?

[@tememeteferra9643]

All this exercises are fun to do.thanks.

[@toneandtighten]

You're so welcome! I hope they help you out!

[@x5.324]

I'm feeling very good right now after knee injury. Thank you so much sir ❤️

[@toneandtighten]

Great news!

[@vineshmathur8286]

Liked the way you have explained

[@toneandtighten]

Thanks so much! I hope you find these exercises helpful.

[@JamiJaan]

Thank you so much for this helpful tips, my knee pain feel much better 🙏😇

[@toneandtighten]

You're so welcome!

[@ChaunceyDevonport]

I started looking up knee strengthening exercises because I have hypermobility. Hypermobility has made it easier for injury and tendonitis... Do you have any videos specific to hypermobility patients?

[@kevinmbaki7923]

This video was so helpful! I just started doing these exercises and I can already feel the difference. I’d say the star lunges was my favorite 😍

[@teresaspensley5640]

Thank you so very much 👍🏻

[@toneandtighten]

You're very welcome, Teresa Spensley! I hope they help you! Thanks for commenting.

[@teresaspensley5640]

@@toneandtighten I’m sure they will as Doc says I’ll need a knee replacement at some point, its swollen with OA.I want to avoid if at all possible🙏

[@ohnihsi]

Thank you so much for making this video😊

[@toneandtighten]

My pleasure 😊

[@benscraftymusings]

great exercises, thanks. I noticed that when I got to the squat, I felt a pain in my knee, like click/crunch, which I have been experiencing lately. Is this a familiar problem and anything you'd suggest?

[@NansGlobalKitchen]

First here! Thankyou doc for all of your videos. They are helping me with sciatic nerve pains. What state are you in? May god bless you and your family always❤❤🙏🙏🙏

[@toneandtighten]

Thanks so much for your support, Nan's Global Kitchen! I'm glad to hear your sciatic symptoms are improving and thanks so much for your comment and support!

[@shanavasvijayan9905]

Wonderful set of exercises. Thanks you.

[@toneandtighten]

You're so welcome! I am glad you like them and thanks for sharing!

[@EasyArtGallerybyKid]

thanks. i liked all the exercises. i must subscribe to the channel and also share this video in my circles. regards

[@toneandtighten]

You are welcome! I am so glad you found these helpful and I appreciate you sharing!

[@kevinmurphy8644]

just all excellent - thankyou

[@toneandtighten]

Glad you enjoyed it!

[@premakhianra8447]

Today was my first day. I did about 5 of the simple exercises, and i feel better already. I'm only 49, but my knees are starting to act up. I know if i can commit to these, i will be good as new. How many times a week do you recommend these ?

[@annemariekoch]

Do you have any good exercises to strengthen the outside of the leg? I had a hip fracture and repair six mos ago and trying to get stronger.

[@toneandtighten]

Here's a great place to start (assuming you're cleared for strengthening activity from your surgeon): kzbin.info/www/bejne/Z2HHm5qhr9ymfM0 Hope those help!

[@pierrebridenne8870]

Thanks from France !

[@sandsobe9960]

First off, I do not have knee pain (WF, 77). When I try to do a leg raises (one at a time) while lying down, my leg will not straighten at knee unless I push down on knee and pull up on lower leg, or have someone do that for me. So, they're not "frozen" in bent position. In my younger days (into 60s), I danced a lot (weddings, parties, etc.), I'm wondering if I wore out my "lifter." I had xray done after I fell when my shoe got caught in elevator space, and was told there's a bit of fluid on knee (along with an avulsion on top of of bone next to talus), but looks the same as other knee and other knee is almost same re straightening, but a smidge stronger. I can raise a bit better if I'm sitting, but it's messy when lying down. Also, left knee will buckle at times. I can catch myself, but tend to walk where I can reach a solid wall, pole, etc., just in case I don't. Are these the exercises I should do? Note, I cannot sit down, or stand up out of chair without using hands, so squats are out, nor can I sit back onto lower legs, or get up off floor. These have been long-time issues, tho the buckling is new-ish. I don't just fall, the 4-5 times I have gone down, it's been due to stepping in a hole, or catching foot under a cart or elev. space; only once I stepped down of high step and knee collapsed. I'm going to try doing these on daily basis. Blessings!

[@chandrashekharthakkar169]

Dr. Jared I loved your video on knee strengthening exercises. I am 66 . Can you show some exercises to sit on floor & get up without anybody’s help. Thanks 🙏

[@toneandtighten]

Thank you so much for your comment and suggestion, chandrashekhar Thakkar! I hope these things help you, and I'll see what I can do!

[@ethandewhirst6392]

Could you do a few stretches to help planter fascialtis

[@toneandtighten]

Here you go! kzbin.info/www/bejne/sH64iJWwrdqqbdU

[@ivonne6217]

Very helpful 👏

[@toneandtighten]

Glad you think so!

[@maryannecossai2386]

Thank you so much im trying to so these exercises but my problem is..that my knee hurts when i walk and in the morning it's very stiff and I have that clicking sound when I lift my leg up and down.Can you pls help me, I love walking and im missing my every day routine as am have to slow down my pace because of this problem. Thanks in advance.

[@mohdnoor2418]

Look interesting. Coz my knee need thi xercize. Tq for sharing

[@toneandtighten]

You are welcome! I hope it helps!

[@ejyamason7129]

I see your excesses and I like it. Its so simple and I will try it out. Thank you

[@toneandtighten]

You’re welcome 😊 I hope they help.

[@alydezsdy1]

Maybe this is a silly question.... but what's the difference between the lateral lunge and the rotating lunge? Thank you!

[@vigneshraji8215]

Can i follow this knee exercises for ligament tear problem pls tell me... first grade injury

[@sahanasulthan8968]

Hello doctor Can dislocation be healed if we do exercise? Can you suggest me some shoulder muscles strengthening exercises I had high impact pull of My shoulder before 5 years during sports and my shoulder bone got dislocated and since then it dislocates very often and hyper extends

[@ssmith70s]

I'm a masters level cyclist and trail runner, but have had knee stuff plague me for years: nagging pain that isn't ever extreme, just very annoying and can be unpleasant. I'm going to try these now that the off-season is here! I'm hoping it will segue into me eventually being able to squat at the gym pain free. How many times a week do you recommend doing the exercises outlined above? Thank you!

[@reddylucky7362]

Can we do this exercisses without surgery because I have mild sprain

[@francesbernard2445]

Never had much of a problem with weak knees myself. Took after my dad's side of the family descended from one of the earliest employees form Europe who were often marrying into indigenous tribes while they were working for a company like the Hudson's Bay company. You need very strong legs when often portaging across Canada in a canoe. My knee hurt for awhile after being in a roll over car accident at age 63 a couple of years ago and so I better do the above exercises if taking on anything new.

[@hiralpatel2865]

I had failure surgery of ACL reconstruction. So I don’t have ACL right now . What exercise should I do

[@mandanamirshekari6528]

These exercise I need to do every day now I have found them in one video thank you sir for your wonderful videos,I have difficulty in doing longes and no 1 exercise but still I do in a couple of times . After a year of my ankle surgery I follow your useful videos and doing your exercises .Thanks a lot sir .🙏🙏

[@toneandtighten]

You are welcome! I hope you feel better soon!

[@mandanamirshekari6528]

@@toneandtighten Thank you sir.

[@rickysandhu6270]

As always this was very informative. Thank you Dr. Beckstrand.

[@toneandtighten]

You bet, Ricky! I am so glad you found it helpful!