Using Everyday Objects At Home To Help Strengthen Your Knees

Avram Baldoria-PHYSIOTHERAPIST-Bachelor of Science in Physical Therapy

As a physiotherapist, I often hear from my clients that they struggle to find the time or motivation to attend regular gym sessions to strengthen their knees. But what if I told you that you could use everyday objects at home to perform exercises that can help you build stronger knees? Yes, you read that right- you don’t need fancy equipment or gym memberships to work on your knee strength! 

Here are a few examples of how you can use everyday objects to perform exercises that can help you build stronger knees: 

1. Chair squats: All you need is a sturdy chair for this exercise. Stand in front of the chair, with your feet shoulder-width apart. Slowly lower yourself into a seated position on the chair, ensuring that your knees are not extended past your toes. Hold for a few seconds, and then slowly rise back up. Repeat for 10-15 reps. This exercise can help strengthen your quads, hamstrings, and glutes, which are all important for knee stability. 

2. Towel slides: Grab a small towel and place it on a smooth surface, like a hardwood floor. Stand with one foot on the towel and slide it back and forth, bending your knee and bringing your foot towards your buttocks. Repeat for 10-15 reps on each leg. This exercise can help improve knee mobility and strengthen the muscles that support your knee joint. 

3. Step-ups: Find a stable surface that is a little higher than the ground- this could be a staircase, a step stool, or even a sturdy box. Step up onto the surface with one foot, and then step back down. Repeat for 10-15 reps on each leg. This exercise can help improve balance and stability, which is important for preventing knee injuries. 

Remember, these are just a few examples of exercises that you can do at home to strengthen your knees. If you have a knee injury or are experiencing pain, book in for a consult with our physiotherapist to help guide you with a tailored exercise program. 

Incorporating these everyday objects into your workout routine can make exercise more fun and accessible. So, the next time you’re looking for an excuse to skip the gym, grab a chair, a towel, or step up onto a stool and start strengthening those knees! 

References: 

1. American Council on Exercise. “Chair Squat.” Accessed April 11, 2023.
2. Harvard Health Publishing. “Exercise to Improve Knee Mobility and Strengthen Thigh Muscles.” Accessed April 11, 2023.
3. Verywell Health. “Step-Ups: Muscles Worked, Benefits, and Exercise Demo.” Accessed April 11, 2023. https://www.verywellhealth.com/step-ups-exercise-demo-2696555.