Stiff or achy knees often come from weak hips and thighs, not the knee itself. When the muscles around the hip and thigh are strong, they help control how your knee moves on stairs, hills, and chairs. One of the simplest ways to build that strength is a slow sit-to-stand.
How to do it
- Sit on a sturdy chair with your feet flat on the floor, about hip-width apart.
- Lean forward a little, so your nose moves out over your toes.
- Stand up without using your hands.
- Sit back down slowly, taking a full 3 seconds to lower.
Do 2 sets of 8 each day. The slow lowering is the important part, so resist the urge to drop into the chair.
Make it easier or harder
- Too hard? Use a higher seat, such as a firm cushion on the chair, until 8 slow repetitions feel manageable.
- Getting easy? Lower the seat gradually over time, or pause for a moment just above the chair before you sit.
Keep your knees pointing in the same direction as your toes, and move through a range that feels comfortable.
Want a plan for your knees?
Tony helps people get stronger after knee or hip rehab, trains around arthritis, and coaches teens and athletes, all in their own homes or apartment gyms. See knee and hip post-rehab, or book a free 15-minute phone consult. Your first session is $50, an assessment plus training.
These tips are general information, not medical advice. Stop if you feel pain, dizziness, or unsteadiness, and check with your doctor before starting a new exercise routine, especially if you have a medical condition or a history of falls. If you are recovering from surgery, follow your provider's guidance.