Knee Exercises (8 Movements)

  1. Quad Set (Quad Contraction)

This exercise strengthens the muscle at the front of your thigh (quadriceps) without moving the knee joint.

  • How to do it: Lie on your back with your legs straight. Tighten the muscle on top of your thigh by pushing the back of your knee down into the floor. You should feel your kneecap pull up.
  • Hold: Hold the muscle squeeze for 5-10 seconds.
  • Repeat: Repeat 10 times.
  1. Straight Leg Raise (SLR)

This strengthens the quadriceps muscle.

  • How to do it: Lie on your back with one knee bent and the foot flat. Keep the other leg straight. Tighten the thigh muscle on the straight leg (Quad Set), then slowly lift the straight leg about 6 to 12 inches off the floor.
  • Hold: Hold the leg up for 3 seconds.
  • Repeat: Slowly lower the leg down. Repeat 10 times on each leg.
  1. Short Arc Quad (SAQ)

This works the thigh muscles through a short, protected range of motion.

  • How to do it: Sit or lie on your back. Place a rolled towel or foam roller under your knee so your knee is slightly bent. Tighten your thigh muscle and slowly straighten your knee until the leg is fully straight.
  • Hold: Hold the straight leg for 3 seconds.
  • Repeat: Slowly bend your knee back to the start. Repeat 10 times on each leg.
  1. Hamstring Set (Hamstring Contraction)

This strengthens the muscles at the back of your thigh (hamstrings).

  • How to do it: Lie on your back with your knee bent. Gently press your heel down into the floor or bed, feeling the muscle tension in the back of your thigh.
  • Hold: Hold the gentle pressure for 5-10 seconds.
  • Repeat: Repeat 10 times.
  1. Heel Slide

This is a gentle movement exercise to improve knee flexibility.

  • How to do it: Lie on your back with both legs straight. Slowly slide your heel up the floor toward your buttock, bending your knee as far as is comfortable.
  • Hold: Hold the bent position for 5 seconds.
  • Repeat: Slowly slide your heel back down to straighten the leg. Repeat 10 times on each leg.
  1. Wall Slide (Mini Squat)

This strengthens the thigh and hip muscles while keeping the knee protected.

  • How to do it: Stand with your back against a wall and your feet shoulder-width apart, about a foot away from the wall. Slowly and gently slide your hips down the wall, bending your knees only slightly (no more than a quarter of the way down).
  • Hold: Hold the bent position for 5-10 seconds.
  • Repeat: Slowly stand back up. Repeat 10 times.
  1. Standing Calf Raise

This strengthens the muscles in the lower leg, which support the knee.

  • How to do it: Stand holding onto a chair or wall for balance. Slowly push down through the balls of your feet to lift your heels up, standing on your toes. Keep your knees straight.
  • Hold: Hold the top position for 3 seconds.
  • Repeat: Slowly lower your heels back down. Repeat 10 times.
  1. Prone Straight Leg Raise (Prone SLR)

This works the hamstrings and glutes while lying on your stomach.

  • How to do it: Lie on your stomach (prone). Keep your leg straight and slowly lift one leg up off the floor a few inches using your buttock and hamstring muscles. Do not let your back arch.
  • Hold: Hold the leg up for 3 seconds.
  • Repeat: Slowly lower the leg. Repeat 10 times on each leg.

Sources:

 

  • Orthopaedic Societies: Organizations like the American Academy of Orthopaedic Surgeons (AAOS) publish resources and recommendations for post-operative and non-operative hip and knee strengthening.
  • Sports Medicine/Rehabilitation Journals: References often come from research published in journals like the Journal of Orthopaedic & Sports Physical Therapy (JOSPT), which outlines specific strength training parameters (like for gluteal muscle activation).