7 Knee Rehab Exercises With Resistance Bands You Can Do at Home

Knee injuries can be stubborn. Whether it’s a torn ligament, worn cartilage, or lingering pain from overuse, the knee is one of the most vulnerable joints in the human body and one of the most vital to restore properly.

The good news? You don’t need a fancy rehab clinic to get started.

Resistance bands have become one of the most effective and accessible tools for knee rehabilitation in 2025. They’re inexpensive, easy to use, portable, and clinically proven to help restore strength and stability after injury or surgery.

At Medpoint, we supply resistance bands and rehab tools to clinics, physios, and customers all across Ireland and we’ve seen firsthand how they accelerate recovery when used correctly.

This guide walks you through 7 of the best resistance band exercises for knee rehab, with step-by-step instructions, equipment tips, and expert advice on how to use them safely and effectively.

Why Use Resistance Bands for Knee Rehab?

Unlike heavy weights or machines, resistance bands, whether latex or fabric, offer controlled tension that adapts to your movement. They activate muscles through the entire range of motion and help improve joint stability without putting excessive stress on healing tissues.

Benefits of resistance bands for knee rehab:

• Gentle on joints and tendons
• Excellent for early-stage rehab
• Easily adjustable resistance levels
• Engages stabilising muscles
• Ideal for home-based programmes

Types of bands you can use:

• Looped Exercise Bands – closed loops ideal for lower-body work like squats and lateral walks
• Thera-Band Resistance Band (1.5m or 5.5m) – versatile, cut-to-length bands for custom exercises
• Thera-Band Looped Exercise Band – combines loop design with medical-grade tension
• Resistance Band (46m Roll) – perfect for clinics or long-term recovery use

Before we begin the exercises, let’s set up your rehab space properly.

Here’s a detailed guide on why you should use resistance bands.

Getting Set Up for Knee Rehab at Home

Rehabbing at home gives you flexibility, but safety and setup are still key. Here’s what we recommend before starting:

Recommended Setup:

• Use a non-slip yoga mat for any lying or seated movements
• Keep a foam roller nearby for pre-exercise warm-up or post-workout muscle release
• Make sure bands are anchored securely — door handles, chair legs, or wall anchors work well
• Wear flat, stable shoes or go barefoot for better feedback

7 Best Knee Rehab Exercises Using Resistance Bands

Let’s walk through each one in detail.

1. Seated Knee Extensions with Band

Best for: Early-stage rehab, arthritis, elderly customers

What it does: Strengthens the quadriceps — the large muscles at the front of the thigh that stabilise and control the knee joint.

You’ll need: A sturdy chair and a Thera-Band Resistance Band (1.5m)

How to do it:

1. Sit upright in a firm chair with your feet flat on the ground.
2. Loop the band around your ankle and anchor the other end behind the chair leg.
3. Slowly extend your leg until it’s straight out in front of you.
4. Squeeze the quad at the top and hold for 2–3 seconds.
5. Lower back down slowly and with control.
6. Repeat for 10–15 reps per leg, 2–3 sets.

Example: This movement is ideal after knee surgery when bending is limited. It allows you to restore strength with minimal strain.

2. Standing Hamstring Curls

Best for: Post-op rehab, improving balance, posterior chain strength

What it does: Targets the hamstrings and glutes — often neglected but essential for full knee function.

You’ll need: A looped exercise band or a long band tied into a loop

How to do it:

1. Stand near a wall or chair for support.
2. Wrap the band around your ankle and anchor it behind you.
3. Keep your thigh still and slowly bend your knee, bringing your heel toward your glutes.
4. Squeeze the back of your leg at the top.
5. Slowly return to the start.
6. Perform 10–12 reps per leg, 2–3 sets.

Example: Great for those with knee instability when walking downhill or climbing stairs.

3. Side-Lying Leg Raises with Band

Best for: Improving knee alignment, preventing inward collapse (valgus)

What it does: Activates the glute medius and abductors — muscles that influence how your knee tracks during movement.

You’ll need: A Thera-Band Looped Exercise Band or Looped Exercise Bands (Set of 5)

How to do it:

1. Lie on your side with legs stacked, band just above your knees.
2. Bend the bottom leg slightly for support, keep top leg straight.
3. Raise the top leg slowly, keeping hips stacked and steady.
4. Stop when the band resists or leg reaches about 45 degrees.
5. Lower with control.
6. Repeat for 12–15 reps per side.

Example: If your knees tend to cave inward during squats or lunges, this movement helps correct that.

4. Terminal Knee Extensions (TKEs)

Best for: ACL recovery, quad reactivation, final-stage rehab

What it does: Strengthens the last part of knee extension — often the hardest to regain after injury or surgery.

You’ll need: A non-looped resistance band, anchored at knee height

How to do it:

1. Anchor the band around a door handle or table leg.
2. Loop the other end behind your knee and step back to create tension.
3. Start with a slight bend in your knee.
4. Straighten the knee fully by pushing back against the band.
5. Hold the lockout position for 2 seconds.
6. Slowly bend back to start.
7. Do 10–15 reps per leg.

Example: If your knee doesn’t feel stable when standing, this will help restore full control.

5. Lateral Band Walks

Best for: Prehab, sports rehab, post-op recovery

What it does: Builds strength in the hips and lateral stabilisers, which control side-to-side motion in the knees.

You’ll need: A looped resistance band placed around the ankles or thighs

How to do it:

1. Stand with feet hip-width apart and slight bend in knees.
2. Place the band around your thighs (easier) or ankles (harder).
3. Take a slow step to the side with one leg.
4. Follow with the trailing leg, maintaining constant tension.
5. Repeat 8–10 steps each direction.

Example: Especially useful for runners and those returning to sports after meniscus injuries.

6. Straight Leg Raises with Band

Best for: Limited mobility, post-op when bending is difficult

What it does: Isolates and strengthens the quadriceps without needing to flex the knee.

You’ll need: A looped band or Thera-Band Resistance Band

How to do it:

1. Lie flat on a yoga mat, one leg bent and the other straight.
2. Wrap the band around your straight leg’s foot and hold the ends for resistance.
3. Engage your quad and lift the straight leg about 45 degrees.
4. Pause, then lower slowly.
5. Perform 12–15 reps per leg.

Example: Useful in the first few weeks after total knee replacement or injury when range of motion is limited.

7. Resistance Band Squats

Best for: Advanced rehab, strength rebuilding, ongoing joint protection

What it does: Targets the entire lower body while teaching proper form and alignment under resistance.

You’ll need: A looped resistance band or non-looped band held out in front

How to do it:

1. Place the band around your thighs (above the knees).
2. Stand with feet shoulder-width apart.
3. Sit back into a squat while pushing knees outward into the band.
4. Keep your chest upright and core braced.
5. Return to standing.
6. Perform 10–15 reps.

Example: Can be combined with a balance board or foam roller for added challenge during later stages of rehab.

Find out how to tone your legs with resistance bands.

When to Progress and When to Pause

Rehab isn’t just about doing the right exercises — it’s about doing them at the right time.

• If an exercise causes sharp pain or swelling, stop immediately.
• If the movement feels too easy, upgrade to a heavier band — for example, using a Looped Exercise Band Set with multiple resistance levels.
• For balance and control work, consider adding tools like a balance board or progressing to standing movements.

Rehabilitation is rarely linear — some days you’ll feel great, others not so much. What matters is consistency, smart progress, and listening to your body.

Our Equipment Recommendations

Here at Medpoint, we help customers across Ireland with physio and rehabilitation equipment that meets clinical standards.

Here are a few rehab-friendly resistance bands we recommend:

• Thera-Band Resistance Band (1.5m) — ideal for home exercises
• Looped Exercise Bands (Set of 5) — perfect for varied resistance
• Thera-Band Looped Exercise Band — combines convenience with medical-grade resistance
• Resistance Band (46 metres) — best for clinics or long-term home users
• Pair these with yoga mats, foam rollers, or shoulder rope pulleys for full recovery setups.

Learn how to do pull-ups with resistance bands.

Final Thoughts

Resistance bands are one of the most effective and affordable tools for knee rehab — and they’re backed by years of clinical use and customer success.

Whether you’re recovering from surgery, managing long-term pain, or just building stronger, more resilient knees, these exercises can help you get there.

If you’re looking for high-quality resistance bands, exercise equipment, or expert support, we’re here to help at Medpoint — your trusted physio supplies store in Ireland.

Keep moving, stay consistent, and give your knees the support they deserve.

Helpful Resources: The British Heart Foundation

FAQs: Knee Rehab & Resistance Bands