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KNEE MARCHES EXERCISE. Knee marches are similar to straight leg raises, only less strenuous. They focus on strengthening the quad muscles without putting downward pressure on the knee. What are the benefits of performing this exercise? This exercise helps to strengthen quadriceps, the muscles in front of your thighs without putting any stress on your knee joint. And keeping quads strong will help you maintain your knees strong as well. This exercise is good for knee pain treatment, recovering from knee injury and during the initial stages of knee recovery after surgery. These are the procedure on how to do it. 1. From a standing start, with your arms bent at ninety degrees by your sides, start running on the spot, lifting your knees up to waist height and stepping to your left each stride. 2. Take two to three steps to your left, then repeat back to your right. 3. And you can swing your arms up and down as if you were running. 4. Repeat for 10 reps with 3 sets.