Knee pain and stiffness can be limiting, whether you’re dealing with old injuries, joint discomfort, or simply trying to stay active as you age. Fortunately, knee mobility exercises can strengthen the surrounding muscles, improve flexibility, and provide support to your knee joint, helping you move freely and confidently.
This guide introduces six targeted exercises to improve knee mobility. Using tools like the NordStick Banded Pro, Multi Slider, and NordBench, each exercise is designed to reduce pain, build strength, and regain mobility.
1. TKEs (Terminal Knee Extensions) with the Omnibands
TKEs are a foundational exercise for knee mobility and strength. By focusing on activating your thigh muscles and stabilizing the knee joint, they improve function and alleviate knee pain.
How to Perform:
➡️ Secure the Omniband around a stable anchor and loop it behind your knee.
➡️ Start with your leg bent slightly.
➡️ Slowly straighten your leg, squeezing your thigh muscles to fully extend your knee.
➡️ Hold this position for 5 seconds, then slowly bend your knee again.
📝 Complete 3 sets of 12–15 repetitions per leg.
TKEs help rebuild strength and reduce stress on the knee during everyday activities like walking or climbing stairs.
Good Read: 5 Knee-Strengthening Exercises for Basketball Players
2. Split Squats with the NordBench
Split squats build strength in your thigh and leg muscles while promoting better balance and stability in the knee joint.
How to Perform:
➡️ Place one foot on the NordBench behind you and position your other leg straight in front.
➡️ Slowly lower your back knee toward the floor while keeping your chest upright.
➡️ Push through your front heel to return to the starting position.
📝 Complete 3 sets of 8–10 repetitions per leg.
Split squats mimic functional movements like climbing and bending, improving both mobility and strength in the knees.
Good Read: 5 Essential Knee-Strengthening Exercises to Relieve Pain and Reduce Injury
3. Hamstring Curls with the NordStick Banded Pro
Hamstring curls are essential for strengthening the muscles at the back of the thigh, which provide critical support to the knee joint.
How to Perform:
➡️ Attach the NordStick Banded Pro to a stable surface and loop it around your ankle.
➡️ Lie face down on a yoga mat with your legs straight.
➡️ Slowly bend one leg, bringing your heel toward your buttocks, then gently lower it back down.
📝 Complete 3 sets of 10–12 repetitions per leg.
Strong hamstrings reduce stress on the knee and help prevent knee problems and discomfort during daily activities.
Good Read: 3 PT-Recommended Exercises for Knee Pain for Rehab and Strengthening
4. Knee Slides with the Multi Slider
Knee slides improve range of motion and flexibility while gently engaging the leg muscles.
How to Perform:
➡️ Lie on the floor with one leg extended and the other bent.
➡️ Place the Multi Slider under your bent foot.
➡️ Slowly slide your foot forward and backward, straightening and bending your knee.
📝 Complete 2–3 sets of 15–20 repetitions per leg.
Knee slides are a gentle way to reduce stiffness and promote smooth, pain-free movements in the knee joint.
Good Read: 7 PT-Recommended Knee Pain Exercises You Can Do at Home
5. Slant Board Squats with the NordBench
Slant board squats are excellent for engaging multiple muscle groups, including the thighs, calves, and glutes, while improving knee mobility.
How to Perform:
➡️ Stand on the slant board with your feet shoulder-width apart.
➡️ Slowly lower into a squat, keeping your chest upright and your knees aligned with your toes.
➡️ Push through your heels to return to the starting position.
📝 Complete 3 sets of 10–12 repetitions.
This exercise promotes knee health by strengthening the entire posterior chain and improving flexibility.
Good Read: This Is Your Sign to Start Doing Reverse Nordics
6. Leg Extensions with the NordStick Banded Pro
Leg extensions target the quadriceps, a major muscle group responsible for stabilizing the knee joint and supporting proper movement.
How to Perform:
➡️ Attach the NordStick Banded Pro to a stable surface and loop it around your ankle.
➡️ Sit on a chair with your back straight and your knees bent at 90 degrees.
➡️ Slowly straighten one leg, then gently lower it back to the starting position.
📝 Complete 3 sets of 10–12 repetitions per leg.
Leg extensions help improve knee strength and prevent knee pain by reinforcing the quadriceps.
Good Read: The NordStick Story
Key Takeaway: Start Slowly, Progress Gradually
Improving knee mobility takes consistency and patience. Incorporate these exercises into your routine to see noticeable improvements in strength, flexibility, and joint health. With tools like the NordStick Banded Pro, Multi Slider, and NordBench, you can create a tailored workout that meets your needs and keeps you moving pain-free.
Always listen to your body and consult a physical therapist if you experience chronic pain or discomfort.
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