Exercises for the knee
Exercises to strengthen and mobilize the knee.
Supine hamstring stretch
Lying on your back, raise one leg with the knee nearly straight until you feel a stretch in the back of the thigh. You can use a towel behind the knee for assistance.
Calf raise
Standing, with light support for balance, raise the heels pushing through the ball of the foot. Slow up, controlled down. Gastrocnemius and soleus 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.
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.
Glute bridge
Lying on your back with knees bent, lift hips by squeezing the glutes until shoulder-hip-knee align. Lower with control.
Mini squat
Standing with feet hip-width, bend knees to 30-45°. Keep knees tracking over toes. Rise slowly.
Step up
Step onto a box placing the whole foot, drive up with quad and glute. Lower with control. Alternate legs.
Wall sit
Back against the wall, slide down to 90° knee flexion. Hold without lifting the back.