Knee Exercises
helping patients to manage their muscle and joint problems
Exercises to Improve your Muscle & Joint Problem
Below are a series of exercises which aim to improve muscle strength and joint movement of the lower limb.
They are provided in 3 different levels of difficulty.
If the exercises you have been provided within the MSK assist app are too difficult or have become too easy try these exercises.
Find the level that suits you and get started!
Important Information
- The exercises provided are intended for your personal use and for informational purposes only.
- Stop the exercises if they make your symptoms worse or cause new pain.
- Exercise is not without its risks and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat and very rare instances of heart attack.
- To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.
- MSKnote disclaims any liability from and in connection with the information and exercises provided on this website.
- The use of any information provided on this site is solely at your own risk.
Basic Level Exercises
Knee slide
Lying on your back with your unaffected knee bent and the affected knee straight, slide the heel of your straight leg towards your buttock as you bend your knee.
Try to get your feet side by side and then return to original position.
Continue the exercise for 30 seconds.
The goal is to do 3-5 sets.
Inner Range Quads
Start sitting on the floor; support your back and position your legs straight in front of you.
Place a ball or rolled-up hand towel underneath one knee. Point your foot to the ceiling before pushing your knee down into the ball/towel and your heel should lift from the floor.
Hold for 10 seconds and repeat 5 times.
Aim to do 3-5 sets.
Double Leg Bridge
While lying on your back, knees bent and feet flat on the floor, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor or bed as creating a ‘Bridge’ with your body.
Hold for 5 secs and then lower yourself and repeat for 30 seconds.
The goal is to do 3-5 sets.
Sit to Stand
Start by scooting close to the front of the chair. Next, lean forward at your trunk and reach forward with your arms and rise to standing without using your hands to push off from the chair or other object. Return to sitting.
Repeat the exercise for 30 seconds.
The goal is to do 3-5 sets.
Single Leg Balance
Perform this exercise beside something solid (wall, table, worktop) to hold onto if you loose balance. Stand on one leg and maintain your balance. Maintain a slightly bent knee on the stance side.
Hold and maintain your balance for 20/30 seconds.
Repeat 3-5 times.
Moderate Level Exercises
Active Straight leg Raise
Lying on your back, one leg bent and the other straight. Tighten the thigh muscles of the straight leg to ‘lock the knee’ then slowly lift the straight leg off the ground and hold for 5 secs. Slowly return leg to ground.
Repeat the exercise for 30 seconds.
The goal is to do 3-5 sets
Single Leg Bridge
While lying on your back, bend your knees, feet flat on the floor and then then lift one leg off the floor. Next, tighten your lower abdominals, squeeze your buttocks and raise your buttocks off the floor or bed as creating a ‘Bridge’ with your body.
Hold for 5 secs and then lower yourself and repeat for 30 secs.
The goal is to do 3-5 sets.
Partial Squat
Standing with feet shoulder width apart slowly bend your knees a small amount and then return to the upright starting position. Be mindful of keeping your weight in your heels.
Repeat the exercise for 30 secs then rest and repeat.
The aim is to do 3-5 sets.
Step ups
Using the bottom step of your stairs, step up with your affected leg followed by your unaffected leg. Step back with your affected leg followed by your unaffected leg.
Repeat for 30 seconds.
Do 3-5 sets.
Single Leg Balance (Eyes Closed)
Perform this exercise beside something solid (wall, table, worktop) to hold onto if you loose balance. Stand on one leg and maintain your balance. Maintain a slightly bent knee on the stance side. Close your eyes and maintain balance.
Hold and maintain your balance for 20/30 seconds.
Repeat 3-5 times.
Advanced Level Exercises
Full Squat
Standing with your feet shoulder width apart bend your knees and lower yourself down until your knee is at a 90 degree angle. Then push up to return to the starting upright position keeping your weight in your heels.
Repeat for 30 secs.
Aim to do 3-5 sets.
Assisted Single Leg Squat
Begin sitting on a chair with one leg slightly in front of the other. The leg closer to the chair is your working leg. Push up through your leg to a standing position. Then lower your self down until you are sitting on the chair again.
Repeat for 30 secs.
Aim to do 3-5 sets.
Half Lunge
Start by standing with feet shoulder-width-apart. Next, take a small step forward and allow your front knee to bend. Your back knee may bend as well. Then, return to original position, or you may walk and take a step forward and repeat with the other leg.
Repeat the exercise for 30 seconds.
The goal is to do 3-5 sets.
Single leg balance - cushion (eyes closed)
Perform this exercise beside something solid (wall, table, worktop) to hold onto if you loose balance.
Stand onto a towel/ cushion. Then lift one foot off the floor and raise arms outwards to help maintain your balance.
Once you feel you are balanced, close you eyes to make the exercise more difficult.
Try to remain balanced for 10-20 seconds.
Repeat the exercise for 30 seconds.
The goal is to do 3-5 sets.
Jogging on the Spot
Jog in place so that you are moving your arms and legs as in a jogging pattern but not moving forward.
Do 3 sets of 30 seconds each.