Your Ultimate Guide To Knee Stretches

Pain, begone.

How to stretch your knees.


While you can’t stretch the knee cap bone, you can stretch the surrounding muscles to relieve knee pain and tightness. You’ll want to stretch your hips, quads, calves, and glutes, says bande founder Amanda Jenny. Here, experts share the best knee stretches.


Standing Quad

Jenny says gentle stretches like this one are safe to do every day.

- Hold onto something for support.

- Kick right heel to glutes.

- Hold foot with right hand.

- Squeeze knees/thighs towards one another.

- Hold 30 seconds, repeat on other side.