Good Exercise for Knees

 Squats

1. Get in position

Start with your feet shoulder-width apart or a little wider, your toes pointed slightly out. If you’re new to squats, choose a spot where you can hold onto a steady surface, or squat against a wall or onto a bar stool.

2. Lower into a squat

Keeping your back straight and chest up, bend your knees and push your hips back like you are sitting down. Focus on shifting your weight into your heels as you do the movement, Beutler says. Make sure your knees don’t cave in or extend forward over your toes.

You don’t need to do a deep bend to get the benefits, Beutler says; just lower yourself as far as you can comfortably go. A mini-squat is great if that's what you can do.

3. Repeat

Aim for two sets of eight to ten, at a tempo of two seconds down, two seconds up. If two sets are easy, make it more challenging by holding weights or using resistance bands tucked under your feet.