Must-Do Quad Exercises to Help With Knee Pain

Introduction

Knee pain isn’t just frustrating—it’s a game-changer that can sideline even the most dedicated athlete. But the good news? You don’t have to let it hold you back. By focusing on quad strengthening, you can not only reduce knee pain but also enhance stability, mobility, and performance.

In this blog, we’ll share with you how to build strength and reclaim your edge to get you back to peak form, and keep you doing what you love—stronger and pain-free. 

Let’s get started!

1. Landmine Front Squat

This is an easy to set up, but powerful exercise for teaching proper quad activation while protecting the knees.

How to Do It:

1. Set Up: Place your heels on a slant board to elevate them and hold the landmine with both hands close to your chest.
2. Perform: Hinge back and lower into a squat, ensuring your knees move over your toes. Push through your heels to return to standing.
3. Focus on slow, controlled movements to maintain form and maximize muscle engagement.
4. Reps & Rest: Perform 8–15 reps for 4 sets with a rest period of 60–90 seconds.

Why It Helps:
Encourages proper biomechanics and strengthens the quads without overloading the knee joint, making it ideal for athletes recovering from injuries.

2. Elevated Split Squat

This single-leg exercise mirrors many athletic movements, building strength and stability.

How to Do It:

1. Set Up: Use a low bench or step to elevate your front foot while keeping your back foot stable.
2. Perform: Lower your hips toward the ground, allowing the front knee to track over the toes. Push back up to the starting position.
3. Keep your torso upright and your movements slow to ensure balance.
4. Reps & Rest: Do 8–15 reps for 4 sets on each leg with 60 seconds of rest.

Why It Helps:
Develops strength in each leg individually, improving symmetry and reducing the risk of compensatory movement patterns.

3. Anterior Step-Down

This is a balance-intensive exercise that promotes quad control and knee stabilization.

How to Do It:

1. Set Up: Stand on a box or step, with your weight on one leg.
2. Perform: Slowly lower your opposite foot to touch the floor lightly, then return to the start.
3. Tips: Avoid locking your standing leg; keep it slightly bent for better control.
4. Reps & Rest: Perform 8–15 reps per leg for 4 sets, with a 60-second rest between sets.

Why It Helps:
It refines balance and control while reducing knee stress during deceleration or directional changes in sports.

4. Sissy Squats

A focused exercise for targeting the vastus medialis oblique (VMO), a muscle essential for knee health.

How to Do It:

1. Set Up: Stand with your feet shoulder-width apart on a foam pad or low step.
2. Perform: Lean back slightly as you bend your knees, lowering yourself without letting your hips drop. Return to standing.
3. Tips: Engage your core to maintain stability throughout the movement.
4. Reps & Rest: Complete 6–10 reps for 4 sets with a minute of rest.

Why It Helps:
Strengthens the teardrop-shaped muscle near the knee, improving stability and control during high-impact movements.

5. Seated Heel Raises

While often overlooked, this exercise strengthens the soleus muscle, which supports knee function.

How to Do It:

1. Set Up: Sit on a chair with your feet flat on the ground and a weight resting on your thighs.
2. Perform: Raise your heels off the ground as high as possible, hold briefly, and lower them back down.
3. Tips: Use slow, controlled movements to maximize muscle activation.
4. Reps & Rest: Perform 20 reps for 4 sets, resting for 60 seconds.

Why It Helps:
Builds strength in the calf and soleus, which stabilizes the back of the knee, complementing quad exercises for comprehensive knee health.

Check out the details of these exercises in this video! https://www.youtube.com/watch?v=ZJ7P

Learn more how you can be game ready with some of our other helpful videos and exercises:

Conclusion

Start incorporating these quad exercises into your routine to dramatically improve your knee strength, stability, and overall function. Always remember to practice proper form and progressions so you can alleviate knee pain, prevent future injuries, and regain confidence in your athletic performance.

At Myokinetix, we specialize in creating tailored rehabilitation programs to ensure every athlete can reach their full potential. If you’re ready to move past knee pain and get back to doing what you love, Book a call with us today!

Together, we’ll build the foundation for a stronger, healthier future!