5 Simple Knee Band Exercises for Relieving Knee Pain

The majority of people will face knee pain at some point in their lives. The causes of this are many including arthritis, tendonitis, jumper's knee, torn meniscus, or just plain wear and tear injuries. Whichever the case, knee band exercises can do a great deal in resolving, treating, and even preventing this sort of pain, and there is no reason for you not to try out some of these movements as soon as today. The rubber bands are cheap, and the exercises are simple yet undoubtedly effective, so without further ado, let's get into it!


Who are the knee band exercises for?


As I’ve previously mentioned, people who are looking to resolve their knee pain, whatever the cause may be, will greatly benefit from these exercises. However, I have to leave you with a word of warning first:

-          If you are recovering from an injury, please consult a medical expert before starting any of these exercises.

-          If the exercises cause additional pain to your knees this means that they are too strenuous for you at the moment, or that you are not performing them with proper form, so talk to a professional who can help you with this.

Knee band exercises can also be used as a prevention of knee pain as they will strengthen the knees and keep them healthy. Of course, this implies that you do the movements correctly.

Knee band exercises

Lying hip extension


Lay down on your back and place the band over the middle of your foot. The other leg should be extended and in contact with the floor. Grab the band with your arms, flex the leg that's holding the band so that you form a 90-degree angle between your thigh and calf, and push it forward until it is fully extended. Remember to press the leg forward, not up. Return to the starting position and repeat. Switch legs after a desired number of reps.

The aim of the lying hip extension is to improve the hip flexors’ range of motion which will help to prevent/resolve a pelvic tilt and decrease knee pain as a result.

Band half squat


Place a rubber band just above your knees, as shown in the picture above. Widen your stance so that you feel a slight tension. Lower your butt down as if you were going to sit down. Be careful not to go too low; full squat is not what you're aiming at. Go down until your thighs are just above parallel with the floor and go back up. Perform the exercise slowly.

This exercise focuses on keeping the knees apart and pushing them out as you lower yourself down. It will help to open up the hips and decrease the unnecessary load on the knees.

Lying knee extension

Lay down on your back, flex one leg and place the foot firmly on the floor. Put the band in the middle of the foot of your other leg, grab the band with your hands, and flex the leg so that the calf is parallel to the floor. Extend your knee so that your leg goes upwards. Return to the starting position and repeat. Perform a desired number of repetitions.

Glute bridge


Lay down on your back, place the rubber band just above your knees, bend the knees, and put your feet flat on the floor. Make sure that your lumbar spine is in contact with the floor. Thrust your hips up, contract your glutes and abs, and remain in the top position for about 2 seconds. Slowly lower your hips down. Repeat.

Besides working the glutes, the banded glute bridge also works the outer portion of the hips. It mobilizes and strengthens them which takes some load off the knees.

Standing leg side swing


Stand over the band with the middle part of your feet, with your feet hip-width apart and pointing forward. Grab the ends of the band with your hands and pull them up to tighten the band. Pin the band to the floor with one leg and swing the other leg sideways while keeping it fully extended. Bring the leg back slowly and repeat the movement for a desired number of reps. Be careful not to push the leg too far out as that might create additional pain.

This exercise will help work your hip flexors in order to mobilize them and make them stronger.

Other ways to treat knee pain

Proper shoes

It might come as a surprise to you, but shoes do matter when it comes to knee pain, and the right pair can significantly help in decreasing your aches. Runners often face this problem due to improper footwear or bad running technique, so finding the best running shoes for knee pain should be a priority for such individuals. Keep in mind that we are all different and not everyone will benefit from the same model, so make sure that you find what feels good for you.

The importance of good shoes doesn’t only apply to runners, but to anyone facing knee pain no matter the cause.

Knee compression sleeves

Another useful tool that primarily runners and athletes use is a knee compression sleeve. People who feel pain after or during their runs are advised to try out this product and see whether it helps, and there is a good chance that it will. It might take a while to find the best knee sleeves for running that seem to work for you, but the search will be worth it. A good sleeve should provide you with an appropriate amount of tension and compression while not restricting the flexibility and range of motion of the knee.

Knee stability exercises

Although knee band exercises do fall into the category of knee stability exercises, they are not the only member of it. There are many other movements that promote healthy knees, which require little to no equipment. For example, bodyweight squats or wall squats with a pause, lunges, toe touches, step up exercises, and various Bosu ball exercises. I just want to say that you have plenty of options if knee health maintenance or pain relief is what you are seeking to do. Do your research, see which of the movements could benefit you and try them out.


This is the end of today's article, and I would like to finish off with a few pieces of advice. In case you encounter knee pain, please do not try to figure what's wrong by yourself, but see a physical therapist instead. By doing this, you will get proper directions and guidance  about what you need to do in order to recover.


Knee band exercises are an extremely helpful tool if you know what you are doing, and if they are what you need at that given moment. In case you are doing these exercises to prevent injuries and pain, put the accent on proper form and sufficient volume. Be careful, recover smart, and live pain-free!

Bella Williams

Hi! I'm Bella. I love running. I write this blog to share everyone about running.

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