A collection of the best quad strengthening exercises you can do at home for knee pain! Strong quads are a crucial part of helping and preventing knee pain; these seven exercises are the best way to do it! Presented by a physical therapist from easiest to hardest so you’ll certainly find something that works for you.

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Your quadriceps femoris (or “quad” for short) is a group of 4 muscles that sits on the front of your thigh. When this muscle contracts, it extends your leg out straight.

This motion is crucial for simple activities like standing, walking, and ascending/descending stairs, but also essential in higher-level activities like squatting, jumping, and running.

It’s crucial that we keep this muscle group strong in order for the knee to be able to perform its proper functions.

In fact, as a physical therapist this is one of the areas that I focus on the most with knee pain rehab. Most people respond really well to focused application of quad-based exercise.

In this video, I wanted to share with you seven of my favorite exercises to strengthen your quads at home. These exercises require no equipment and are a great routine to help minimize your knee pain.

I’ll present these exercises in order of simplest to hardest, so hopefully you’ll be able to find an exercise appropriate for your strength, pain, and function.

The “beginner series” takes place in a seated position. Not the most functional as there’s no weight-bearing going on, but a crucial starting place to establish a good neural connection with the quads.

Exercises 4-7 are weight-bearing and can be progressed with resistance per your tolerance.

THE BEST QUAD EXERCISES FOR KNEE PAIN

0:00 INTRODUCTION
1:15 BEGINNER SERIES
1:42 QUAD SET
2:24 SHORT ARC QUAD
3:09 LONG ARC QUAD
4:09 FUNCTIONAL SERIES
4:16 SQUATS
5:37 REVERSE LUNGES
6:28 WALKING LUNGES
7:49 SPLIT SQUATS

Did these help? I would LOVE to hear about it! Leave me a comment down below and let me know your experience with the exercises in this video.

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