5 At-Home Exercises for Stronger Knees and Hips | Improve Joint Stability

Our knees and hips are two of the most vital joints in the body, supporting almost every movement we make—whether it’s standing, walking, sitting, or climbing stairs. But these joints often bear the brunt of a sedentary lifestyle, poor posture, or simply aging. Weak knees and hips can lead to stiffness, poor balance, chronic pain, and even injuries like falls or ligament tears. That’s why keeping these joints strong and mobile is essential—not just for athletes or gym-goers, but for everyone.

When your hip and knee muscles are strong, they absorb shock better, support your weight more efficiently, and keep your joints aligned. This reduces the strain on cartilage and ligaments, delaying or even preventing the onset of issues like osteoarthritis, tendonitis, and bursitis.

How Home Workouts Can Help

You don’t need a fancy gym membership or high-end equipment to build stronger knees and hips. With just a bit of floor space, a mat, and consistency, you can achieve impressive results right from your living room. Home workouts allow for controlled movements, less impact on joints, and modifications based on your fitness level.

These exercises are also perfect for busy people. Whether you’re dealing with minor knee pain, recovering from an injury, or just want to improve your stability, dedicating 15–20 minutes a few times a week can dramatically improve your joint strength and mobility.

Let’s dive into the five most effective at-home exercises for knee and hip strength, complete with instructions, benefits, and pro tips to get the most out of your routine.

Exercise #1 – Glute Bridges

How to Perform Glute Bridges

Glute bridges are a simple yet powerful exercise that targets the glutes, hamstrings, and even the core—three essential muscle groups for supporting your hips and knees.

Instructions:

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.

2. Arms should rest at your sides with palms facing down.

3. Press through your heels, squeeze your glutes, and lift your hips toward the ceiling.

4. Hold the top position for 2–3 seconds.

5. Slowly lower your hips back to the floor.

Aim for 3 sets of 12–15 repetitions.

Benefits for Hips and Knees

Glute bridges primarily strengthen the gluteus maximus, which plays a critical role in stabilizing the pelvis and supporting hip movement. Strong glutes help align the hips properly, reducing strain on the knees during walking, running, and lifting.

The secondary activation of the hamstrings and core also promotes better control over knee joint movement. This exercise can help alleviate lower back pain and improve posture as well.

Common Mistakes and How to Avoid Them

Many beginners make the mistake of pushing through their lower back instead of their heels, which shifts the focus away from the glutes and puts pressure on the spine.

Fix it: Keep your core engaged, and imagine you're lifting with your hips, not your back. Your body should form a straight line from your shoulders to your knees at the top of the movement.

Exercise #2 – Clamshells

Step-by-Step Instructions

Clamshells are fantastic for isolating the gluteus medius, a small but mighty muscle responsible for hip stabilization.

Instructions:

1. Lie on your side with your legs stacked and knees bent at a 90-degree angle.

2. Keep your feet together and your head resting on your arm.

3. Keeping your feet touching, raise your top knee as high as you can without moving your pelvis.

4. Pause, then slowly return to the start.

Perform 3 sets of 15 reps on each side.

Strengthening the Hip Abductors

This move directly targets the outer hips and strengthens the hip abductors, which are often neglected in traditional workouts. These muscles are crucial for side-to-side movement, pelvic stability, and knee alignment.

Weak hip abductors often contribute to knee valgus (knees collapsing inward), which can cause knee pain and increase the risk of injury, especially during high-impact activities like running or jumping.

Tips for Proper Form

Avoid letting your top hip roll backward. It’s tempting to rotate your torso to lift the knee higher, but doing so reduces the effectiveness of the movement.

Pro Tip: Place a resistance band above your knees to increase intensity and activation. Keep your movements slow and controlled for maximum muscle engagement.

Exercise #3 – Wall Sits

Correct Technique Explained

Wall sits are an isometric exercise that strengthens your quads, hamstrings, glutes, and calves—all of which support the knee and hip joints. The best part? You don’t need any equipment—just a wall and a bit of willpower.

How to do it:

1. Stand with your back flat against a wall and feet shoulder-width apart, about two feet in front of the wall.

2. Slowly slide your back down the wall until your thighs are parallel to the floor, like you're sitting in an invisible chair.

3. Keep your knees directly above your ankles (not extending past your toes).

4. Hold the position, keeping your core engaged and back pressed into the wall.

Aim to hold for 30–60 seconds. Do 3 rounds, gradually increasing the hold time as you build strength.

Building Knee Stability

Wall sits are especially effective for people with knee pain or instability because they engage the quadriceps—the key muscles that surround and support the knee joint. Strengthening your quads improves patellar tracking (movement of the kneecap), enhances knee joint stability, and reduces the risk of injury.

The static nature of this exercise also allows you to build endurance without putting pressure on your knees or joints through motion. It’s a low-impact but high-reward move that’s suitable for all fitness levels.

How Long Should You Hold?

If you’re just starting out, hold for as long as you can with good form, even if it’s just 20 seconds. Gradually work your way up to 60 seconds or more. As you gain strength, you can increase difficulty by:

• Holding a dumbbell or water bottle in each hand

• Lifting one heel off the ground at a time

• Alternating leg extensions mid-hold

Form is crucial. If your knees start to drift forward or your thighs fall below parallel, take a break and reset.

Exercise #4 – Straight Leg Raises

Performing the Exercise Safely

Straight leg raises are excellent for targeting the quadriceps without bending the knee. They’re particularly beneficial for anyone recovering from knee surgery or dealing with arthritis.

How to perform:

1. Lie flat on your back with one leg bent and foot flat on the floor, the other leg extended straight.

2. Tighten your thigh muscles and slowly lift the straight leg to the height of the bent knee.

3. Hold for 2–3 seconds at the top, then slowly lower back down.

Do 3 sets of 10–15 reps per leg.

Targeting the Quadriceps for Knee Support

The quadriceps play a major role in knee extension and support. Weak quads can lead to instability, improper kneecap movement, and general discomfort. Strengthening this muscle group improves control during everyday movements like walking, climbing stairs, and even standing from a seated position.

This exercise is also a foundational move in physical therapy routines because it's easy to do, low-impact, and very effective.

Progressions and Variations

Once you’re comfortable with basic leg raises, you can add:

• Ankle weights (start with 1–2 lbs and work up)

• Pause holds at the top for increased tension

• Toe turns: Rotate your toe slightly inward or outward to activate different parts of the thigh

Avoid raising the leg too high. Stop when your raised leg is even with your bent knee—this maintains proper form and targets the right muscles.

Exercise #5 – Standing Hip Abductions

How to Do It Right

This underrated movement focuses on hip strength and balance. Standing hip abductions are a must for targeting the outer hip muscles (gluteus medius and minimus), which help stabilize the pelvis and support proper leg alignment.

How to perform:

1. Stand tall near a chair or wall for balance.

2. Shift your weight to one leg and slowly lift the other leg out to the side, keeping it straight.

3. Pause at the top, then lower it back down with control.

Repeat 10–15 reps per side for 3 sets.

Enhancing Hip Mobility and Strength

Strong hip abductors reduce strain on both your knees and lower back. They also contribute to better walking, climbing, and athletic performance by keeping your pelvis level and stable. This is especially important for people who experience knee pain when walking downhill or downstairs.

Increased hip mobility from this movement can also reduce tightness in the hip flexors and improve your overall lower-body alignment.

Common Errors to Watch Out For

One of the biggest mistakes is leaning to the opposite side as you lift your leg. This shifts the focus away from the hip abductors and reduces the effectiveness of the move.

Form tips:

• Keep your torso upright and avoid bending sideways.

• Don’t rush—slower movements engage the muscles better.

• Use a resistance band around your ankles for added difficulty as you progress.