31/08/2026
Knee pain doesn’t always mean you need to stop moving. In many cases, building strength in the muscles that support and control the knee can help improve how the joint handles everyday movement.
This Pilates sequence focuses on the quads, glutes, hamstrings and hip stabilisers—key muscle groups that work together to support the knee:
• Glute bridges → strengthen the glutes and hamstrings, helping support hip and knee extension.
• Side-lying leg lifts → target the glute medius, important for hip and lower-limb stability.
• Clamshells → strengthen the lateral hip muscles, helping improve control of the thigh and knee.
• Supported squats/wall sits → progressively load the quadriceps, which play an important role in knee stability and function.
• Standing hamstring curls → strengthen the hamstrings while challenging balance and controlled movement.
The goal isn’t to “fix” the knee with a few exercises—it’s to gradually build strength, control and tolerance to load so your knees have stronger muscular support.
Disclaimer: Knee pain can have many different causes, and the right exercises depend on the individual. These exercises should feel comfortable and should not be used to push through pain. If you have persistent pain, swelling, instability, or a recent knee injury, please consult a qualified physiotherapist or healthcare professional before exercising.
👉🏼Save this for your next Pilates session & send it to someone who needs a little more knee support. 🤍
