Exercise guide

Knee Exercises

Knee strength is the foundation of knee health. These exercises cover every stage, from quadriceps sets after surgery to step downs and squats for returning to stairs and sport. They also cover knee mobility and strengthening for arthritis.

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All knee exercises

Step UpsStepping up onto a stair or platform. Builds leg strength and prepares you for stairs.Quadriceps SetsTightening the thigh muscle with the leg straight. The first exercise after knee injury or surgery.Straight Leg RaiseLifting the straight leg while lying down. Builds quadriceps strength without bending the knee.Short Arc QuadsStraightening the knee over a rolled towel. Trains the last part of knee straightening.Long Arc QuadsSeated knee straightening. Simple quadriceps strengthening you can do from a chair.Heel SlidesSliding the heel towards the buttock to restore knee bending after surgery or stiffness.Hamstring CurlsBending the knee against resistance. Strengthens the hamstrings for knee stability.Mini SquatsShallow squats with support. Builds leg strength while keeping knee load manageable.Wall SquatsSquatting with your back against a wall. Supported quadriceps strengthening with adjustable depth.Step DownsLowering from a step with control. Trains the quadriceps and knee alignment for stairs and sport.Terminal Knee ExtensionStraightening the knee against a band while standing. Restores full extension for walking.Knee Extension StretchStretching the knee straight with the heel supported. Prevents a stiff, bent knee.Hamstring StretchStretching the back of the thigh. Helps knee, hip and back mobility.Calf StretchWall stretch for the calf muscles. Helps heel pain, Achilles problems and ankle stiffness.

How to use these exercises

Early after surgery or injury: quadriceps sets, straight leg raises, heel slides and knee extension stretches. As pain settles: short and long arc quads, mini squats and hamstring curls. Later: step ups, step downs, wall squats and balance work.

When to see a physiotherapist first

Get assessed for a knee that locks, gives way, swells quickly after injury, or can't take weight.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Is exercise safe with knee arthritis?

Yes. Strengthening is one of the most effective treatments.

Why does my knee hurt going downstairs?

Descending loads the kneecap more. Step down training helps.

Related treatments

Knee

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