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GENERAL INFORMATION ON
 
KNEE STRENGTHENING

Note:
Please consult with your Osteopath prior to commencing these exercises


EASY


Small Leg Extensions (Quadriceps Strengthening)
Sit legs out with a rolled up towel under your knee. Lift your foot off the floor slowly high as possible, hold for 3 seconds, and then slowly lower it back down. Perform 3 sets of 10 repetitions, three times per day.


Small Inner Leg Extensions (Vastus Medialis Oblique (VMO) Quadriceps Strengthening)
Your VMO muscle is on the inner thigh and is one of the 4 Quadriceps muscles. Sit legs out with a rolled up towel under your knee. Place your hand on the inner thigh area of your knee and feel for this muscle whilst you contract it. Once you feel you can activate this muscle comfortably then progress to contracting this muscle and extending your knee and lift your foot off the floor slowly high as possible, hold for 3 seconds, and then slowly lower it back down. Perform 3 sets of 10 repetitions, three times per day.


Seated Full Leg Extension (Quadriceps Strengthening)
Sit on a chair with your feet slightly apart. Lift your foot up and extend your leg as high as possible, hold for 3 seconds, and then slowly lower it down. Perform 3 sets of 10 repetitions, three times per day.


Seated Knee Balance and Stabilisation with Ball
Sit in a chair with your knee bent and your foot balancing a ball on the floor Gently move the ball in different directions with your foot. Perform 3 sets of 10 repetitions, three times per day.

Single Leg Stand
Balance on 1 leg and hold for 10 seconds. Increase your time as you feel comfortable (aim for up to 1 minute). You can use a table as support as you develop control. You can also perform this in front of a mirror to make sure you keep good posture. Perform 3 times per day.



Single Leg Stand Eyes Closed
Balance on 1 leg and hold for 10 seconds. Increase your time as you feel comfortable (aim for up to 1 minute). You can use a table as support as you develop control. Perform 3 times per day.


Stand on Toes
Balance on both toes and hold for 10 seconds. Increase your time as you feel comfortable (aim for up to 1 minute). You can use a table as support as you develop control. Perform 3 times per day.


Standing VMO Activation (Vastus Medialis Oblique (VMO) Quadriceps Strengthening)
Note: Progress to this exercise after you are able to comfortably perform the seated VMO exercise.
Standing with your thigh out and your knee slightly bent. Practice activating/contracting your VMO muscle (inner thigh muscle) comfortably then progress to contracting this muscle and extending your knee until its straight, hold for 3 seconds, and then slowly lower it back to the bent knee position. Perform 3 sets of 10 repetitions, three times per day.





INTERMEDIATE


Seated Leg Extension with Towel (Quadriceps Strengthening)
Sit on a chair with your feet slightly apart and a towel under your knee. Lift your foot up and extend your leg as high as possible, hold for 3 seconds, and then slowly lower it down. Perform 3 sets of 10 repetitions, three times per day.


Knee Balance and Stabilisation with Ball
Lie on the floor with your knee bent and your foot balancing a ball on a wall. Gently move the ball in different directions whilst keeping it balanced on the wall above the floor. Perform for 15 seconds and progress to 60 seconds. Perform 3 times per day.


Marching Exercise (Balance and Strengthening)
March on the spot bringing one leg up as high as possible and the opposite arm up then lower each limb and repeat through the other limbs. Perform 3 sets of 10 repetitions, three times per day.


Quarter Squat (Wall Assisted)
Stand with your back against the wall with your feet position slightly wider than your shoulders. Gently squat a quarter way down (a slight bend of the knee), hold for 3 seconds and then straighten your legs. You should try and keep your knee caps in line with the middle toes. Perform 3 sets of 10 repetitions, three times per day.

Quarter Squat with Ball (Wall Assisted)
Note: Progress to this exercise after you are able to comfortably perform the quarter squat without a ball.
Stand with your back against the wall with a ball between your legs. Gently squat a quarter way down (a slight bend of the knee), hold for 3 seconds and then straighten your legs. You should try and keep your knee caps in line with the middle toes.Perform 3 sets of 10 repetitions, three times per day.


RESISTANCE BAND

Hip and Knee Strengthening (Knee Extension) Resistance Band
Secure the band on an object (at the level oslightly above head height) and to your ankle. Start lying face down with your knee bent 90 degrees (theraband running over your body) and gently lower your foot close to the ground, hold for 3 seconds and then return to the starting position. Perform 3 sets of 10 repetitions, three times per day.



Hip and Knee Strengthening (Knee Flexion) Resistance Band
Secure the band on an object (at the level of about head height) and to your ankle. Start lying face down with your leg straight (theraband running away from your ankle) and gently raise your foot up until your knee is bent past 90 degrees, hold for 3 seconds and then return to the starting position. Perform 3 sets of 10 repetitions, three times per day.


Knee Extension Seated (Resistance Band)
Secure the band to a chair (at the level of ankle height) and to your ankle. Start seated in the upright position with the band  running backwards from your ankle. Gently extend your leg up to the level of your knee,hold for 3 seconds and then back to the start position. Perform 3 sets of 10 repetitions, three times per day.


Leg Flexion Resistance Band
Secure the band on an object (at ankle level) and onto your ankle starting with your leg by the side of your other leg. Stand facing away from the point where the band is secured. Keeping your knee straight, gently lift your leg in an arc forwards as up to the level of your knee (keep your body straight), hold for 3 seconds and then back to the start position. Perform 3 sets of 10 repetitions, three times per day.

Leg Extension Resistance Band
Secure the band on an object at ankle level and onto your ankle starting with your leg by the side of your other leg. Stand facing the point where the band is secured. Keeping your knee straight, gently lift your leg backwards as far as you can keeping the rest of your body straight, hold for 3 seconds and then back to the start position. Perform 3 sets of 10 repetitions, three times per day.



Hip Abduction Strengthening Resistance Band
Lie on your back with the resistance band tied around both ankles (legs slightly apart). Gently bring both legs away from each other, hold for 3 seconds and then return them back to the start position. Perform 3 sets of 10 repetitions, three times per day.


Hip Adduction Strengthening Resistance Band
Secure the band on an object (at ankle level) and onto your ankle on the same side starting with your leg by the side of your other leg. Stand adjacent to the point where the band is secured. Keeping your knee straight, gently lift your leg in an arc away from the point of resistance across your other leg as far as you can (keeping the rest of your body straight), hold for 3 seconds and then back to the start position. Perform 3 sets of 10 repetitions, three times per day.

Hip Abduction Strengthening Resistance Band
Secure the band on an object (at ankle level) and onto your ankle on the opposite side.stand adjacent to the point where the band is secured. Keeping your knee straight, gently lift your leg away from your body in an arc as far as you can (keeping the rest of your body straight) hold for 3 seconds and then back to the start position. Perform 3 sets of 10 repetitions, three times per day.


Seated Hip Internal Rotation Strengthening  Resistance Band
Secure the band to a chair (at the level of ankle height) and to your ankle on the opposite side (knees together). Start seated in the upright position with the band attached to your ankle running across the back of the other ankle attached to the chair behind the opposite ankle. Keep your knees together and gently rotate your leg by bringing your ankle in an arc away from your other ankle, hold for 3 seconds and then back to the start position. Perform 3 sets of 10 repetitions, three times per day.


Seated Hip External Rotation Strengthening Resistance Band
Secure the band to a chair (at the level of ankle height) and to your ankle on the same side (knees together). Start seated in the upright position with the band attached to the leg of the chair closes to your ankle. Keep your knees together and gently rotate your leg by bringing your ankle in an arc across the opposite leg as far as you can, hold for 3 seconds, hold for  and then back to the start position.
Perform 3 sets of 10 repetitions, three times per day.

Both Hips External Rotation Resistance Band
Secure the band around your thighs close to your knees (knees together). Sit on the floor (resting on your elbows) with your feet together. Gently bring your knees apart as far as comfortable, hold for 3 seconds, and then slowly back to the start position. Perform 3 sets of 10 repetitions, three times per day.


Both Hips Internal Rotation Resistance Band
Lie face down with your knees bent and the resistance band secured around both ankles. Gently bring your ankles apart creating resistance as far as comfortable, hold for 3 seconds, and then slowly back to the start position. Perform 3 sets of 10 repetitions, three times per day.


Squats (Resistance Band)
Secure the band under both feet and in both hands (standing upright). Start the exercise by moving the hips back and bending the knees and hips to lower the body, hold for 3 seconds then return to the upright position. The knees should be in line with the mid line of the toes (the toes should be pointed slightly outwards from the center). Keep your head in an upright position. Note: Start with shallow (squat 1/2 to 3/4 way down) and work down to deeper/full squats.  Perform 3 sets of 10 repetitions, three times per day.



Lunge (Resistance Band)
Secure the band under your front foot and in both hands at chest level (elbows bent up to chest). Bend the knee of your back leg with toes planted on the floor and heel up. Keep your back straight and bend your front knee (lowering your body), hold for 3 seconds  then slowly return back to the upright position. Perform 3 sets of 10 repetitions, three times per day.


ADVANCED


Jogging Exercise (Balance and Strengthening)
Jog on the spot bringing your knees up as high as possible. Commence for 1 minute and progress to 5-10 minutes.


One Leg Stand on Toes
Balance on your toes on 1 leg and hold for 10 seconds. Increase your time as you feel comfortable (aim for up to 1 minute). You can use a table as support as you develop control. Perform 3 times per day.

The Lunge
Stand with one foot forward and the other foot back. Tighten your abdominal (TA & Pelvic Floor) and then buttock muscles (Gluteal Muscles). Bend both knees and lower your body down keeping your body upright and arms up in the air (there are variations e.g. hands by your side and you can even add weights into this exercise). Hold for 3 seconds and slowly stand back up to the start position. Perform 3 sets of 10 repetitions, 3 times per day.


The Side Lunge
Stand with your feet together then step to the side (feet twice your shoulder width apart), Bend through 1 knee keeping the other leg straight. Lower your body, hold for 3 seconds and then return it back to the start position. Perform 3 sets of 10 repetitions, 3 times per day.


Side Lunge Full
Gently lower yourself down into a squat keeping one leg straight side-ways whilst fully bending down through the other leg. Slowly lower yourself down as far as possible, hold for 3 seconds and then raise yourself up. Perform 3 sets of 10 repetitions, 3 times per day.


Squat - Inner Thigh (VMO) and Glute Strengthening
Stand with your legs slightly apart and then step one leg forwards (in line with your second toe). Contract your inner thigh muscle (VMO) and your hip muscles (Glutes) and gently lower yourself down bending both knees down as far as possible, hold for 3 seconds and then raise yourself up. Perform 3 sets of 10 repetitions, 3 times per day.


SQUAT PROGRESSION

Full Squat
Stand with your feet shoulder-width apart. Activate your core and buttock muscles (Gluteal Muscles). Slowly lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor,hold for 3 seconds and slowly stand back up to the start position. Ensure that your knee cap is in line with your middle toes. Perform 3 sets of 10 repetitions, 3 times per day.


Full Squat on Uneven Surface
Stand on an uneven surface (e.g. a pillow) with your feet shoulder-width apart. Activate your core and buttock muscles (Gluteal Muscles). Slowly lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor,hold for 3 seconds and slowly stand back up to the start position. Ensure that your knee cap is in line with your middle toes. Perform 3 sets of 10 repetitions, 3 times per day.


One Leg Quarter Squat (Wall Assisted)
Stand with your back against the wall with your feet position slightly wider than your shoulders. Lift your leg and gently squat a quarter way down (a slight bend of the knee), hold for 3 seconds and then go back to the start position. You should try and keep your knee cap in line with the middle toes. Perform 3 sets of 10 repetitions, 3 times per day.

Single Leg Squat - Quarter Squat
Stand on 1 leg and gently squat a quarter way down (a slight bend of the knee), hold for 3 seconds and then straighten your leg. You should try and keep your knee cap in line with the middle toes. Perform 3 sets of 10 repetitions, 3 times per day.



Single Leg Squat
Stand on 1 leg and gently squat fully down as far as comfortable, hold for 3 seconds and then return to the start position. You should try and keep your knee cap in line with the middle toes. Perform 3 sets of 10 repetitions, 3 times per day.


Single Leg Squat Uneven Surface
Stand on 1 leg on an uneven surface (e.g. a pillow) and gently squat fully down as far as comfortable, hold for 3 seconds and then return to the start position. You should try and keep your knee cap in line with the middle toes. Perform 3 sets of 10 repetitions, 3 times per day.


Single Leg Squat Multiple Point Reach
Note: Progress to multi-point reach after completing the full squat
Set up 5 points in an arc within arms reach. Stand on 1 leg and gently squat fully down as far as comfortable, reach for a point, hold for 3 seconds and then return to the start position. Perform 3 sets of 10 repetitions, 3 times per day.

Single Leg Squat Off Step
Note: Progress to the off step squat after completing the full single squat
Stand on 1 leg with the other hanging off a step. Gently squat fully down as far as comfortable, hold for 3 seconds and then return to the start position. Perform 3 sets of 10 repetitions, 3 times per day.



Single Leg Squat Leg Out
Note: Progress to the Leg Out squat after completing the full single squat
Bend down on 1 leg all the way down flexing both your hip and knee fully, , hold for 3 seconds and then return to the start position. Perform 3 sets of 10 repetitions, 3 times per day.



STEP & JUMP PROGRESSION


Step Ups

Stand facing the box. Step up onto a box placing one foot then the other onto the box and then step down using the same leg you stepped up with. Perform 3 sets of 10 repetitions, 3 times per day.
Side Step Ups
Stand side on to a box. Side step up onto a box placing one foot then the other  onto the box and then step down using the same leg you stepped up with. Perform 3 sets of 10 repetitions, 3 times per day.
Forward Jumps
Stand with good posture and with your feet shoulder length apart. Bend your knees and jump slightly in front of you hold and then jump back to the start position. Perform 3 sets of 10 repetitions, 3 times per day.

Side Jumps
Stand with good posture and with your feet shoulder length apart. Bend your knees and jump to one side hold and then jump back to the start position. Perform 3 sets of 10 repetitions, 3 times per day.

Jump Ups
Stand with good posture and with your feet shoulder length apart. Stand front on facing the box. Bend your knees and jump up onto the box with both legs hold and then jump back down. Perform 3 sets of 10 repetitions, 3 times per day.

Forward Jumping
Stand with good posture and with your feet shoulder length apart. Bend your knees and jump slightly in front of you and continue through 3-5 jumps. Perform 3 sets of 10 repetitions, 3 times per day.

Forward Jumping
Stand with good posture and with your feet shoulder length apart. Bend your knees and jump side ways and continue through 3-5 jumps. Perform 3 sets of 10 repetitions, 3 times per day.

Side Jump Ups

Stand side on from the box. Bend your knees and jump side ways up onto the box with both legs hold and then jump back down. Perform 3 sets of 10 repetitions, 3 times per day.
Forward Hops
Stand with good posture on one leg and hop forward. Once you feel comfortable progress to hopping forward and backwards. Perform 3 sets of 10 repetitions, 3 times per day.

Side Hops
Stand with good posture on one leg and side ways and hop back to the start position. Perform 3 sets of 10 repetitions, 3 times per day.


RESISTANCE BAND


Side Steps (Resistance Band)
Secure the band around your knees and walk sideways with resistance for 5 steps and then repeat through the other way. Progress to performing this exercises with a quarter squat then increase the squat as you feel comfortable. Perform 3 sets of 10 repetitions, 3 times per day.



Squats (Resistance Band)
Secure the band under both feet and in both hands (standing upright). Start the exercise by moving the hips back and bending the knees and hips to lower the body, hold for 3 seconds and then return to the upright position. The knees should be in line with the mid line of the toes (the toes should be pointed slightly outwards from the center). Keep your head in an upright position. Note: Start with shallow (squat 1/2 to 3/4 way down) and work down to deeper/full squats. Perform 3 sets of 10 repetitions, 3 times per day.




Lunge (Resistance Band)
Secure the band under your front foot and in both hands at chest level (elbows bent up to chest). Bend the knee of your back leg with toes planted on the floor and heel up. Keep your back straight and bend your front knee (lowering your body), hold for 3 seconds  then slowly return back to the upright position. Perform 3 sets of 10 repetitions, 3 times per day.


WEIGHTS


Squats with Bar Bell
Begin from a standing position with the weight of the bar braced across the base of the neck. Start the exercise by moving the hips back and bending the knees and hips to lower the body, hold for 3 seconds  then return to the upright position. The knees should be in line with the mid line of the toes (the toes should be pointed slightly outwards from the center). Keep your head in an upright position. Perform 3 sets of 10 repetitions, three times per day.
Note:
Start with shallow (squat 1/2 to 3/4 way down) and work down to deeper/full squats.




Knee Extension Lifts
These exercises are performed with gym equipment and should be performed with instruction from a gym instructor. Ensure good posture and upper body stability throughout this exercise. Place a resistance machine weights on your feet and perform a leg extension, hold for 3 seconds and then return to the start position. Perform 3 sets of 10 repetitions, three times per day.

Leg Press (Quadriceps)
A simple gym equipment based exercise which focuses on strengthening the quadriceps muscles. This exercise should be initially instructed by a gym instructor for proper use. Your back and pelvis should be stabilised during this movement and all the power should be through your legs. Place your feet on a resistance plate, gently press down until your legs are almost straight, hold for 3 seconds and then return to the start position. Perform 3 sets of 10 repetitions, three times per day.