Exercises such as the leg raise, hamstring stretch, half-squat and the one-leg dip are all beneficial for knee pain. They strengthen muscles that support the knee joint, enabling those muscles to pass less of the shock from movement on to the joint itself, as stated by Healthline.
The leg raise involves lying flat on the bed or floor, toes up and arms at the sides. Holding in the stomach muscles, the individual lifts one leg several inches into the air while keeping it straight, holds it steady for at least five seconds, and then lowers it down to complete the exercise. After repeating this process with the other leg and after completing at least four lifts with each leg, the quadricep muscle (on the front of the thigh) develops strength, notes Healthline.
The hamstring stretch involves lying flat on the bed or floor, and bending both legs. Lifting one leg while bent and bringing the knee toward the chest starts the exercise. The person straightens the leg and pulls it back toward the head until he feels the stretch. He then holds the leg in place for at least 30 seconds before bending the knee and returning the leg to the floor. This exercise adds strength and flexibility to the hamstrings (on the back of the thigh), according to Healthline.
The half-squat begins by standing with the feet shoulder-width apart and stretching the arms straight out ahead. Bending the knees to reach a half-sitting position, the person holds his back straight and keeps his chest up, while holding that position for at least five seconds, before standing back up. This comprises one repetition. Building up to three sets of 10 repetitions strengthens the gluteus (buttocks) as well as the quadricep and hamstrings, states Healthline.