As a physical therapist, one of the most common issues I help people with is knee pain. Whether it’s from an old injury, arthritis, or just wear and tear over time, the knees tend to take a beating.

There are a few go-to exercises I regularly use in both the clinic and online training programs that can strengthen the knees, reduce pain, and improve function. These aren’t just for rehab. They’re smart exercises that just about anyone should be doing to keep their knees strong for everyday life.

By no means are these the only exercises or the “best” exercises, but they are exercises that I have used to help hundreds of clients improve their strength, eliminate pain, and return to their favorite activities.

Here are five of my favorites:

1. Slant Board Squats (or Heels Elevated Squats)

This is one of the most effective ways to strengthen the knees, especially in the bottom part of a squat. By elevating the heels on a slant board, you're able to squat deeper and train the knee through more range of motion. This strengthens the quads and tissues around the knee in a more stretched position compared to flat ground , which is exactly what many people need if they struggle with knee stiffness or weakness at the bottom of movements like sitting or squatting.

Product tip: I personally use the Tib Bar Guy Slant Stack with my clients. It’s a versatile piece of equipment that lets you easily elevate the heels for comfort and depth.

2. Lateral Step Downs

This is one of the best exercises for training single-leg control. You step down from a step, box, or platform in a controlled way, focusing on stability and alignment. It helps train the muscles that support the knee, especially the glutes and quads, while also challenging balance and coordination.

If you have knee pain going down stairs or feel unstable on one leg, this is an essential movement.

Tip: The Tib Bar Guy Slant Stack can also be used here to modify the angle or make the movement more comfortable as you build strength.

3. Lunges

Lunges are a great functional movement that translates well to real life. Getting into and out of a lunge mimics activities like kneeling to tie your shoe, picking something up from the ground, or even playing with your kids.

They also work your legs one at a time, which helps build symmetry between the right and left side. Just be sure to keep the movement slow and controlled. If you’re dealing with pain, start with a shorter range of motion and build up.

4. Step Ups

Another simple but powerful exercise. Step-ups train the exact movement pattern we use to go up stairs or curbs. It targets the quads, glutes, and helps develop confidence and power through the knee joint.

You don’t need a fancy setup for this, just a sturdy box or step. Make sure the working leg does most of the effort instead of pushing off too much from the floor with the leg at the bottom.

5. Single Leg Depth Drops

This one is a little more advanced, but incredibly important, especially if you’re athletic or active.

Depth drops involve stepping off a box and landing with control. The focus here is on how well you absorb force through your legs. This teaches your knees how to handle impact, which is crucial for sports, jumping, or even just walking on uneven surfaces.

I use this to help clients learn how to load their joints properly and reduce the risk of injury during high-impact tasks.

Final Thoughts

These five movements are staples in my approach to knee rehab. They’re functional, effective, and can be scaled for all fitness levels. Whether you’re recovering from an injury or just want to make your knees more bulletproof for the future, these are a great place to start.

And if you’re looking for a slant board that I personally trust and use, the Slant Stack by The Tib Bar Guy is a great choice. You can find it using the link provided.

Looking for 1-on-1 Virtual Strength & Rehab Training?

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Top 5 Exercises I Use in Knee Rehab Programs