The 8 Best Pilates Moves for Knee Pain

Your knees take on a lot of responsibility: They not only allow you to bend your leg but also help support the weight of the rest of your body and transmit motion from your core to your feet. It’s no wonder these important joints are prone to stress, pain, and injury.

Many muscle groups help to keep the knee in proper alignment with its supporting ligaments, but when any one of them is weaker than the rest, the whole system gets thrown out of balance and your knee becomes much more prone to problems.

“Most knee pain originates from somewhere else,” says Tracy Green, a certified Pilates and barre instructor at Louisville’s Baptist Health/Milestone Wellness Center. “Muscle imbalances and weakness, especially in the hips and core, can cause poor biomechanics that put unnecessary stress on the knees,” she says.

Performing this 10-minute, beginner-friendly Pilates sequence two to three times per week can increase mobility and overall body strength, ultimately reducing the stress on your knees, says Green. (If you experience ongoing knee pain or discomfort when exercising, consult a health professional.)

1. Shoulder Bridge

Reps: 10

1. Lie on your back with your feet on the floor, hip-width apart, heels in line with your hips. Keep your hands by your sides, palms facing down.
2. Exhale as you draw your belly button toward your spine, then curl your pelvis so your tailbone tips off the mat. Lift your lower, middle, and upper back sequentially.
3. Inhale at the top, lifting your torso but drawing your ribs in so you’re in a straight line from shoulders to knees, pressing your knees away from your hips.
4. Exhale as you roll down one vertebra at a time, reversing direction so your upper back, middle back, and lower back touch the mat. Repeat the exercise for a total of 10 times.

Tip: Move slowly and with control, paying attention to the articulation of your spine.

2. Single-Leg Kick

Reps: 20

1. Lie face down on your mat with your legs straight, together, and with toes pointed, while resting your forehead on your hands. For more of a challenge, lift yourself up and support yourself with your forearms.
2. Inhale, bend one leg, and quickly kick that heel twice toward the same glute.
3. Exhale to lower the leg.
4. Inhale and repeat on the other side, alternating for a total of 10 times per leg.

Tip: Press into the hands to engage the core, and keep the belly button pulled into the spine to support the lower back.

3. Quad Stretch

Time: 10 seconds

1. Lie on your stomach, legs extended and knees together. Bend your left arm and rest your forehead on your left hand or forearm.
2. Bend your right knee to bring your right foot toward your bottom. With your right hand, grab the top of your right foot or your right ankle for a gentle stretch, holding for 10 seconds.
3. Repeat on the other side.

Tip: If you can’t reach your ankle, use a strap or towel for assistance, or perform this exercise while standing.

4. Heel Beats

Reps: 10

1. Lie face down on the mat, with your forehead resting on your hands and your legs together, extended straight behind you.
2. Keep your head down and lift both legs off the mat, keeping your heels together and toes pointed away from each other while keeping your abdominals slightly raised off the mat.
3. Open and close your heels quickly 10 times, keeping the core engaged.
4. Lower your legs and press back into a Child’s pose.

Tip: Keep the thighs lifted off the mat for increased difficulty.

5. Side Kick Series

1. Lie on your left side, resting your head on your bicep or in your left hand.
2. Bring both legs forward at a 45-degree angle.
3. Inhale and lift your left leg to hip height and kick it forward twice, keeping it parallel to the floor.
4. Exhale and kick your left leg back with two quick pulses, repeating five times in each direction.
5. Externally rotate the left leg so the heels are together and the left knee is pointed toward the ceiling as you inhale and lift your left leg.
6. Exhale and lower your left leg, flexing through your foot and pushing through your heel.
7. Repeat the lower and lift five times.
8. Lift your left leg hip height and parallel, then point your left toes and draw a small circle in one direction five times.
9. Reverse the circle five times.
10. Flip to the other side and repeat the steps above.

Tip: Increase the difficulty by lifting the lower leg off the mat while performing these exercises or adding ankle weights.

6. Clamshells

Reps: 20

1. Lie on your left side, resting your head on your bicep or in your hand.
2. Bend both knees toward your chest at a 45-degree angle.
3. Keep your feet glued together and lift your left knee as high as possible, then lower back down.
4. Repeat 10 times, then do the same number of repetitions on the other side.

Tip: Add a resistance band around the top of your thighs to increase the burn.

7. Leg Pull (Reverse Plank)

Time: 50 seconds

1. Sit with both legs extended straight in front of you and your hands on the floor, fingers pointed away from your sides. For a modified version, bend your knees instead of keeping them straight.
2. Press your feet and hands onto the floor to lift your pelvis off the mat until your body is straight from the ankles to the shoulders.
3. Hold this position for 10 seconds, repeating five times.

Tip: For an additional full-body challenge, raise one leg off the mat, pointing your toes toward the ceiling. Lower your leg and repeat five times on each side.

8. Standing Balance Sequence

Reps: 10

1. Stand with your feet hip-width apart (about two fists apart).
2. Hold your rib cage with your hands to keep your torso stable, then shift your weight onto your left leg.
3. Inhale and lift your right leg up and forward, bending at the knee.
4. Exhale and lower the leg back to the ground.
5. Repeat five times on each side.

Tip: Place your hand on a wall or chair for added stability.