This video will show you some very simple but effective knee strengthening exercises without having to go to a gym or buy weights. Knee pain can come from many things such as knee weakness, osteoarthritis (OA), tendonitis, or bursitis.
The first exercise is a step up. You can use books or a step at home. The important part to remember is quality over quantity. Don’t go fast with these exercises. Control the movements to make the muscles do the work instead of momentum doing the work. Also make sure with all these exercises that your knee does not go in front of your toes. This puts extra pressure on your knee and can cause damage. Just start with 10 and then work your way up. Once you can do 20-25 easily, add some height to the step.
The next exercise is a lunge. You can use your books for a target now. Step over the books and try to touch them with your back knee. Once it becomes easy, then you can take the books away until you get to the floor.
Finally, you are going to do squats. The best way to do a squat is to give yourself a target like a chair or couch. You can also put books on the chair if the chair is too low to start. Spread your feet about shoulder width apart, and again, make sure your knee does not go in front of your toes.