9 Knee Strengthening Exercises to Reduce Knee Pain | No Equipment!

3) Standing quadriceps stretch

This exercise is excellent for stretching your quadriceps and is a popular alternative before doing leg strengthening training. The stretch will be felt at the front of the thigh. This is how to do a standing quadriceps stretch:

  • Use the wall or a chair to maintain balance and take your heel to your buttocks.
  • Take your leg with your hand and pull it toward your body
  • Hold for 30 seconds to 1 minute
  • Do the same with the opposite leg