Knee Movements

The following movement will help to strengthen the muscles supporting the knee joint and also help with mobility of the joint.

Note: You should not feel pain when performing these exercises. Please check with your doctor before doing stretches that include discomfort.

Thigh (Quadriceps) Strengthener (Seated Leg Extension)

  • Sit in a chair with feet flat on the floor.
  • Extend on leg out straight in front of you while stabilizing with the other foot on the floor.
  • Activate the thigh muscles of the straightened leg to hold the position for 5-10 seconds.
  • Release and return to starting position.
  • Repeat 10 times.
  • Switch to the left leg

man sitting in chair with feet on the ground man sitting in chair with one leg raised

Step-Ups with support

  • Find something that you can safely step up onto such as the first step of a flight of stairs or a fitness bench.
  • Make sure the  step is sturdy and you have a wall or arm rail by you for support.
  • Start standing with feet hip distance apart.
  • With your right foot, step up onto the step and follow with the left foot.
  • Step back down with the right foot and return to starting position.
  • Repeat 10-times. 
  • Repeat with left foot.    

woman with one foot on step performing Step-Ups exercise

Sit to Stand Squats

  • Start but sitting upright in a chair. Feet flat on the floor slightly wider than hip width.
  • Make sure the chair is stable and will not slide or roll during the movement.
  • Keep your torso braced and press your feet into the floor to stand up from the chair.
  • Then try to lower slowly back into the same position which you started from without using your hands on the arm rest.
  • Repeat 10-20 times.

man sitting on chair man standing in front of chair man sitting down

Calf Raises with Support

  • Using a chair or wall for balance, stand with your feet hip-width apart, toes straight ahead.
  • Slowly lift your heels off the floor, rising up onto your toes.
  • Hold, then slowly lower back down to starting position.
  • Repeat 10 times.

woman standing performing Calf Raises

Hamstring Curl

  • Lying on your stomach or standing behind a chair position your feet about shoulder width apart
  • Bending at the knee move your leg so the sole of your foot is point at the ceiling (stomach) or behind you (standing)
  • Focus on squeezing the back of your thigh (hamstring) and hold for 5-10 seconds.
  • Return to the original position
  • Repeat 10-20 times.

man laying on ground on stomach

man laying on ground on stomach with on leg bent