Exercises for patellofemoral pain

Anterior knee pain — quadriceps and gluteal strengthening.

Bodyweight hip thrust

Upper back on a bench or couch, feet on the floor. Lift the hips squeezing the glutes until shoulder-hip-knee align. Long range of motion and strong glute activation.

Easy

Clamshell

Lying on your side with knees bent 45° and stacked, feet together. Lift the top knee opening like a clam without rotating the pelvis. Gluteus medius activation.

Easy

Mini squat

Standing with feet hip-width, bend knees to 30-45°. Keep knees tracking over toes. Rise slowly.

Medium

Step up

Step onto a box placing the whole foot, drive up with quad and glute. Lower with control. Alternate legs.

Easy

Wall sit

Back against the wall, slide down to 90° knee flexion. Hold without lifting the back.