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I have the same issue -- lifting up off the heels has made my knees feel better but we might have different knee pathologies. Maybe also try shifting your weight forward or back to emphasize either the quads or glutes, or moving the feet wider/narrower. Perhaps also sit higher or lower. Other poses that work the same muscles would be any sort of lunge (...


From when I was working out and doing any sort of movement involving my quads and getting pain around the knees, it was because my quads were tight and I didn't foam roll them enough. I would recommend giving that a try. Foam roll and stretch for like a minute or more at least where you feel really loose in the quads.

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