Gentle, joint‑friendly routines to build stronger knees and surrounding muscles — especially for older adults
and anyone with sensitive or cranky knees.
If you currently have pain or a recent injury, please get cleared by your
medical or physical therapy provider before starting.
Never push into sharp, burning, or shooting pain. Use an easier version or a
smaller range of motion and keep everything pain-free.
Move slow and with control. Breathe normally. Leave 1–2 repetitions “in the tank”
and rest 60–120 seconds between sets unless otherwise noted.