Knee exercisesTherapeutic strengthening for beginners.

These knee exercises are a great starting point if you have difficulty squatting, climbing stairs, or

balancing on 1 foot. Practice this routine 1-2 times per day to help rebuild the basic strength in

your knee.

1 Quad setsPlace a pillow lengthwise under your knee. Pull your toes back and push your leg down to

squash the pillow. Hold for 10 seconds and repeat up to 20 times. You should feel your thigh and

gluteus muscles during this exercise.

2 Hamstring setsLie on your back with knees bent and toes up. Dig your heels into the ground and pull back

without sliding your heels. Hold for 10 seconds and repeat up to 20 times. You should feel the

back of your thigh, the hamstrings, during this exercise. As with quad sets, start with a moderate

effort and increase your effort gradually.

3 Straight leg raiseTighten your thigh and pull your toes back just as you do for the quad set, then maintain the

muscle tightness as you slowly raise your leg 18 inches. Lower slowly, relax your muscles

briefly, then tighten your thigh, pull your toes back and repeat 20 times.

Note: These first 3 knee exercises are the least stressful on the knee joint as they require little to

no movement of the knee itself.

4 BridgingKnees bent and feet flat on the floor as above with your heels spaced comfortably from your

bottom. Fold a bed pillow in half, and place it between your knees. Squeeze the pillow and hold

on to it tightly. Raise your bottom upward slowly lifting one vertebra at a time from your

exercise mat. Continue lifting your bottom upward until there is a straight line from your

shoulders to your knees. Hold this position 5-10 seconds. Repeat 6-8 times. Think of reaching

your knees forward over your ankles.

Note: If this exercise is uncomfortable, just squeeze the pillow and hold it 10 seconds. This is

called an adductor set, as it works the inner thigh muscles. Once you can do this (and knee

exercises #1 and 2) 20 times with a strong effort, try bridging again.

5 Knee extensionSit upright in a chair, straighten your leg, tighten your thigh and pull your toes back. Hold for 10

seconds and repeat up to 20 times. The more you tighten your muscles, the better results you’ll

get from this exercise. You may feel a stretch behind your knee during the exercise. For a greater

challenge, straighten both legs at the same time, or do this exercise with an adjustable ankle

weight up to 5 pounds.

I

6 Heel raisesHold onto a chair or

countertop only as

much as you need to

for safety. Go up on

your toes as high as

possible without

leaning your body

weight forward. Stay up and maintain your balance for 2-3 seconds. Repeat up to 25 times. Keep

your weight over your big toes as you go up and down. Once you can easily do 25 repetitions, try

lowering back down on one foot. Then progress to single leg heel raises.

7 Butt kicksKeep your knees in line and lift your heel as high as possible. Stand upright when you lift your

heel. You will feel your hamstrings during this exercise, and you may feel a stretch in the front of

your thigh. Repeat up to 20 times on each side. Add an ankle weight to increase the challenge.

Note: Knee exercises #6 and 7 are balance exercises.