Knee Exercises

Simple Exercises for Knee Stretches and Strengthening

In addition to the exercises shown here, you may also consider using a stationary bike at home. Remember that when you are doing these exercises if you feel that doing the exercises is causing you harm, stop doing them. It is normal to feel some soreness, tightness and even pain when you do these exercises if you have recently had a surgery or have recently been injured. Excessive pain is not normal when doing these exercises.

Straight Leg Raise

Tighten muscles on top of thigh.  Keep the knee straight.  Lift leg upward 8-12 inches. Hold 3 seconds then lower leg down.  Repeat 30 times.

Piriformis Stretch

Place ankle on opposite knee. This rotates the hip to be stretched. Pull both knee up toward your chest as shown.  Hold this position for 30 seconds.

Hamstring Stretch

Place foot on a small stool, chair or step.  Keep knee straight.  Lean forward until you feel a stretch on the back of your thigh.  Hold position for 30 seconds.

Alternate Hamstring Stretch

Place a towl behind the back of your calf.  Pull towel toward you as shown. Try to keep your knee as straight as possible. Hold this position for 30 seconds.

Quadriceps Stretch

In standing, bend your knee and reach back to hold your foot.  Try not to lean forward.  Pull heel into buttocks and hold position for 30 seconds.

Wall Squats

Rest back against the wall.  Places your feet shoulder width apart and about 2 feet away from wall as shown in picture.  Slowly slide down the wall.  Do not go any lower than where you hips are parallel with your knees.  Push yourself back up to a standing position.  Repeat 10 to 30 times.

Standing Hamstring Curls

Stand at table for balance.  Bend your knee and pull your heel up toward your buttocks.  Be sure not to bring your knee forward.  Repeat 30 times.

Short Arc Quads

Place ball underneath your knee to create a fulcrum.  Tighten your quadriceps (the muscles on the top of your thigh) and straighten your knee and raise your foot.  Keep the back of the knee in contact with the ball.  Repeat 30 times.

Sidelying Hip Abduction

Lift leg upward.  Hold for 3 seconds then slowly lower your leg.  Repeat 30 times.

Prone Hip Extension

Lift leg upward.  Hold 3 seconds then slowly lower leg down.  Repeat 30 times.

Long Arc Quad

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Seated Knee Flexion

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Standing Hip Abduction

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Standing Hip Extension

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