Best Exercises for Knee Osteoarthritis?

Best Exercises for Knee Osteoarthritis (Conservative / Pre-Surgical Management)

Knee osteoarthritis (OA) is a common cause of pain, stiffness, and reduced mobility, especially as we age. This guide covers exercise-based management for people living with knee OA — whether managing long-term without surgery, or building strength ahead of a planned joint replacement.

If you are recovering after total knee replacement surgery, see our specific guide: Total Knee Replacement Rehabilitation.

While many people believe exercise will worsen arthritis, evidence shows the opposite — the right exercises are one of the most effective treatments for knee osteoarthritis.

This guide explains the best exercises for knee OA, why they help, and how physiotherapy uses exercise to improve daily function and quality of life.

Why exercise is essential for knee osteoarthritis

• Reducing pain and stiffness
• Improving joint lubrication and movement
• Strengthening muscles that support the knee
• Reducing load through the joint
• Improving balance and confidence with walking

Best exercises for knee osteoarthritis

1. Quadriceps strengthening

The quadriceps are the main shock absorbers for the knee. Weak quads are strongly linked to knee pain in osteoarthritis.

• Straight leg raises
• Seated knee extensions
• Wall sits (within comfort)

2. Hamstring strengthening

The hamstrings help control knee movement and stability, especially during walking downhill or slowing down.

• Hamstring curls
• Bridge exercises
• Resistance band work

3. Glute and hip strengthening

Hip and glute weakness can increase load through the knee. Strengthening these muscles improves alignment and reduces knee strain.

• Glute bridges
• Side-lying leg lifts
• Standing hip abduction

4. Knee range of motion exercises

Gentle movement helps reduce stiffness and maintain joint mobility.

• Heel slides
• Seated knee bends
• Gentle knee straightening

5. Sit-to-stand and functional exercises

Functional exercises improve daily activities like standing up, walking, and climbing stairs.

• Sit-to-stand from a chair
• Step-ups (low height)
• Mini squats within comfort

6. Low-impact aerobic exercise

Aerobic exercise improves joint health, fitness, and wellbeing without excessive knee stress.

• Walking
• Cycling
• Swimming or water-based exercise
• Elliptical trainer

How often should you exercise?

• Strength: 2–3 times per week
• Mobility: daily or most days
• Aerobic: 20–30 minutes most days

How physiotherapy helps knee osteoarthritis

• Individualised exercise programs
• Strength and load progression
• Movement retraining
• Education and flare-up management