What are the Best Pilates Exercises for Knee Pain?

Knee pain can be a daily struggle, whether it’s from an old injury, arthritis, or general wear and tear. If you’re looking for a gentle yet effective way to ease discomfort and build strength, Pilates might be the answer. This low-impact exercise method focuses on controlled movements, helping to build muscle strength, improve joint stability, and support better movement patterns.

In this blog, we’ll walk through some of the best Pilates exercises for knee pain. We’ll also highlight how key concepts like knee extension and flexibility and freedom play a role in relieving discomfort and boosting mobility.

1. Leg Slides

Leg slides are a fantastic starting point for those with knee pain. This exercise builds strength in the quads and hamstrings without placing too much pressure on the joints.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.

• Gently slide one leg out straight, keeping your foot in contact with the floor.

• Focus on a smooth knee extension as you lengthen the leg.

• Slowly bend the knee and slide the leg back to the starting position.

• Repeat 8-10 times on each leg.
  

This movement encourages controlled extension and builds muscle support around the knee.

2. Single-Leg Circles

Single-leg circles work on hip mobility, which can reduce strain on the knees. It also encourages flexibility and freedom in the surrounding muscles.

How to do it:

• Lie on your back with one leg bent and foot flat on the floor.

• Extend the other leg straight up towards the ceiling.

• Slowly draw small circles with your extended leg, keeping your hips stable.

• Perform 5-8 circles in one direction, then reverse.

• Switch legs and repeat.
  

Keeping the movement smooth and controlled helps avoid unnecessary stress on the knee.

3. Seated Knee Extensions

Focusing directly on the knee joint, seated knee extensions strengthen the quadriceps — key muscles for knee support.

How to do it:

• Sit on a chair with your feet flat on the floor and knees bent at 90 degrees.

• Slowly straighten one leg out in front of you, aiming for a full knee extension.

• Hold for a moment, then gently lower the leg back down.

• Repeat 10 times on each side.
  

This simple move strengthens the knee without any added pressure or weight.

4. Heel Raises

Heel raises strengthen the calves, helping to create a solid foundation for the knee joint.

How to do it:

• Stand with your feet hip-width apart.

• Slowly lift your heels off the ground, rising onto your toes.

• Hold for a few seconds before lowering back down.

• Perform 10-12 reps.
  

Pairing this with gentle ankle stretches will further support flexibility and freedom in the lower body.

5. Bridge Lifts

This classic Pilates move strengthens the glutes and hamstrings, reducing stress on the knees.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.

• Press through your heels and lift your hips off the ground.

• Squeeze your glutes at the top before lowering back down.

• Perform 8-10 reps.
  

A strong posterior chain (back of the body) helps keep the knee stable during everyday movements.

6. Side-Lying Leg Lifts

These target the outer hips and thighs, crucial for knee alignment and support.

How to do it:

• Lie on your side with legs stacked and slightly bent.

• Keep your core engaged and lift the top leg a few inches.

• Lower it back down with control.

• Repeat 10 times on each side.
  

This movement supports hip strength, reducing the load on your knees.

Conclusion

Pilates offers a safe and effective way to strengthen the muscles around your knees, improve joint mobility, and create better movement patterns. With a focus on knee extension and flexibility and freedom, these exercises work together to ease discomfort and build strength.

If you’re ready to take the next step, visit the best Pilates Brisbane CBD has to offer. With expert guidance, you can find a routine that supports your knees and boosts your overall well-being.