10 Exercises To Reduce Knee Pain

Twisting on the popliteal ligaments

Standing leg curls are aimed at strengthening the hamstrings and glutes. They also strengthen the core muscles well, which is important for maintaining balance.

Starting position: standing, feet shoulder-width apart, hands on hips

1. Lift your leg up, trying to pull it as high as possible;
2. Hold at the top point for 5-10 seconds;
3. Lower yourself to the starting position, repeat for the other leg;
4. Do 2-3 sets of 10 reps for each leg;
5. You can lean on a chair or wall to maintain balance.