5. Treading Water:

Treading water is a great deep-water exercise for building strength in your lower body. The muscles that support your knees are highly engaged in keeping your body on the surface. This is a completely weightless exercise that works your leg muscles with zero impact on your knee joint. Treading water can be done in different ways. Click here to learn more. 

Underwater view of character treading water


More Blog Posts

​Water is a great environment for exercising. You can perform the exercises in the shallow or in deep end of a pool. Water will provide you with a comfortable environment and prevent you from experiencing any pain or discomfort. When you perform the above exercises, you will improve your knee joint strength and flexibility. And your knee joint will be able to withstand the impact of daily activities. 

4. Flutter Kicks

This is a great exercise for building strength in your leg muscles. Flutter kicks engage your front and back leg muscles. In addition, this exercise increases flexibility in your ankles. Your ankles play an important role in absorbing the impact while performing daily tasks such as walking or climbing stairs. Thus, strengthening your ankles is essential for your knee joint health. Use a kickboard to support your arms while doing short, quick kicks. Your hips should initiate the kick while the rest of the leg follows in a natural motion. Do not try to over-extend your leg. The surface of your feet acts as flippers to push the water and propel your body forward. 

Underwater view of character performing flutter kicks

3. Heel Raises

This is a great exercise for strengthening your calves. You can perform this exercise in shallow water by standing with your feet hip-width apart. Raise your heels off the ground and slowly lower them back to the starting position. Optionally, you can hold a noodle or the edge of the pool for more support. Repeat until you feel your muscles fatigued.​

Underwater view of character performing heel raises

2. Standing Front Kicks​

Standing kicks are great for building strength in your quadriceps. You can perform this exercise by standing in the water with your feet apart and knees slightly bent. Lift your knee to your hip level then extend your knee in front of you until its level with your hip. Bend your knee again and lower your leg down. Repeat on the other side. You won't have to worry about your foot slipping or about losing balance while standing on one leg. Water buoyancy will support your body weight and keep you stable.

Underwater view of character performing front kicks

1. Leg Curls​

This is a great exercise for strengthening your hamstrings and quads. Compared to a traditional leg curl, this exercise is easier to perform. Water will support your body weight and provide a comfortable environment for exercise. Start by standing in shallow water with a wide stance and arms in front of your chest. Then pull your arms together slightly past your hips as you curl one leg back. Return to the starting position then repeat with your other leg.

Skeletal view of the knee joint underwater
11 December 2022

Knee Exercises in the Pool

Underwater view of character performing alternate leg curls

The knee joint is the main hinge of your legs. It connects the lower leg and the thigh and enables you to bend your leg and perform daily activities. it is a weight-bearing joint that takes a lot of stress and strain in everyday life. Therefore it is not surprising that the knee joint is prone to injury and degeneration.


Since the knee joint is very susceptible to injuries, it is important to maintain its health and strength. The best way to maintain your knee joint health is to exercise. When you exercise, you use the muscles that support your knee joint. As a result, you build up the strength of your knee muscles and help prevent injuries.The right exercise routine for your knee joint will improve your knee joint strength and flexibility. There are a number of exercises to strengthen your muscles around the knee. In this article, I will discuss the top 5 of those exercises.


Need stock animations for your website, YouTube channel, or social media? Shop at www.d3igital.com

Copyright ©Aqua-Exercises.com 2014 all rights reserved