Knee Exercise Acute

Discontinue exercise, if pain or discomfort is present and consult with your therapist for modifications.

Quad Sets

Sitting against a supportive surface, involved leg is straight, pillow under the knee for support. Opposite knee is bent.
Tighten thigh muscles on the top of the involved leg, while gently flattening the knee into the pillow.
Perform 10-15 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Initially, contraction of the involved thigh muscle may take a while to activate.
Keep trunk against the supportive surface during the exercise.
Tighten the involved thigh muscle to flatten the knee into the pillow
versus using momentum of the knee.

Straight Leg Raises With Medial Quad Focus

Sitting against a supportive surface, involved leg is straight, opposite knee is bent. Tighten the thigh muscles on the top of the involved leg, while gently flattening the knee into the pillow (quad set).
Turn the involved leg out slightly, lift 4 to 6 inches from the surface. Hold. Slowly lower leg back down.
Perform 10-15 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Perform a quad set prior to lifting the leg.
Focus lift at the thigh muscles on the top and inside of the involved leg, versus lifting from the hip.
While lowering the leg, maintain muscle contraction of the thigh muscles on the top of the involved leg to avoid bending at the knee.

Gluteal Squeeze

Legs straight, gently squeeze both gluteal muscles.
Keep pelvis from tipping forward or backward while squeezing gluteal muscles.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Avoid forceful contraction of gluteal muscles.
Keep shoulders, hips, and feet aligned while in back-lying position.

Bridges

Both knees bent and aligned with the ankles.
Lift the trunk up off the surface, while feeling a squeeze in the gluteal
muscles. Hold. Slowly lower the trunk to starting position.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Knees are in alignment with the ankles at the top of the bridge.
Shoulder, hips and knees are in alignment as trunk is lifted and lowered.
Pull abdominal muscles into the spine throughout the movement.

Side-lying Hip Abduction

Side-lying on the uninvolved leg, bottom knee is bent.
Tighten the top of the thigh muscles of the involved leg, toes facing forward, raise the leg 6-8 inches. Hold. Slowly lower to the starting position.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Keep trunk from rolling forward or backward during the movement.
Pull abdominal muscles into the spine throughout the movement.
Focus the leg lift from the outer thigh and gluteal muscles.

Ankle Pumps and Circles

Sitting against a supportive surface, involved leg is straight, opposite knee is bent.
Point and bend the foot of the involved leg, then move foot in clockwise and counter-clockwise circles.
Perform 10 repetitions in each direction. Repeat 3 times.

Caution

Keep trunk against the supporting surface.
Isolate movement of the leg to the foot only.
Involved knee is relaxed during the exercise.

Discontinue exercise, if pain or discomfort is present and consult with your therapist for modifications.

Quad Sets

Sitting against a supportive surface, involved leg is straight, pillow under the knee for support. Opposite knee is bent.
Tighten thigh muscles on the top of the involved leg, while gently flattening the knee into the pillow.
Perform 10-15 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Initially, contraction of the involved thigh muscle may take a while to activate.
Keep trunk against the supportive surface during the exercise.
Tighten the involved thigh muscle to flatten the knee into the pillow
versus using momentum of the knee.

Straight Leg Raises With Medial Quad Focus

Sitting against a supportive surface, involved leg is straight, opposite knee is bent. Tighten the thigh muscles on the top of the involved leg, while gently flattening the knee into the pillow (quad set).
Turn the involved leg out slightly, lift 4 to 6 inches from the surface. Hold. Slowly lower leg back down.
Perform 10-15 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Perform a quad set prior to lifting the leg.
Focus lift at the thigh muscles on the top and inside of the involved leg, versus lifting from the hip.
While lowering the leg, maintain muscle contraction of the thigh muscles on the top of the involved leg to avoid bending at the knee.

Gluteal Squeeze

Legs straight, gently squeeze both gluteal muscles.
Keep pelvis from tipping forward or backward while squeezing gluteal muscles.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Avoid forceful contraction of gluteal muscles.
Keep shoulders, hips, and feet aligned while in back-lying position.

Bridges

Both knees bent and aligned with the ankles.
Lift the trunk up off the surface, while feeling a squeeze in the gluteal
muscles. Hold. Slowly lower the trunk to starting position.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Knees are in alignment with the ankles at the top of the bridge.
Shoulder, hips and knees are in alignment as trunk is lifted and lowered.
Pull abdominal muscles into the spine throughout the movement.

Side-lying Hip Abduction

Side-lying on the uninvolved leg, bottom knee is bent.
Tighten the top of the thigh muscles of the involved leg, toes facing forward, raise the leg 6-8 inches. Hold. Slowly lower to the starting position.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Keep trunk from rolling forward or backward during the movement.
Pull abdominal muscles into the spine throughout the movement.
Focus the leg lift from the outer thigh and gluteal muscles.

Ankle Pumps and Circles

Sitting against a supportive surface, involved leg is straight, opposite knee is bent.
Point and bend the foot of the involved leg, then move foot in clockwise and counter-clockwise circles.
Perform 10 repetitions in each direction. Repeat 3 times.

Caution

Keep trunk against the supporting surface.
Isolate movement of the leg to the foot only.
Involved knee is relaxed during the exercise.

Discontinue exercise, if pain or discomfort is present and consult with your therapist for modifications.

Quad Sets

Sitting against a supportive surface, involved leg is straight, pillow under the knee for support. Opposite knee is bent.
Tighten thigh muscles on the top of the involved leg, while gently flattening the knee into the pillow.
Perform 10-15 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Initially, contraction of the involved thigh muscle may take a while to activate.
Keep trunk against the supportive surface during the exercise.
Tighten the involved thigh muscle to flatten the knee into the pillow
versus using momentum of the knee.

Straight Leg Raises With Medial Quad Focus

Sitting against a supportive surface, involved leg is straight, opposite knee is bent. Tighten the thigh muscles on the top of the involved leg, while gently flattening the knee into the pillow (quad set).
Turn the involved leg out slightly, lift 4 to 6 inches from the surface. Hold. Slowly lower leg back down.
Perform 10-15 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Perform a quad set prior to lifting the leg.
Focus lift at the thigh muscles on the top and inside of the involved leg, versus lifting from the hip.
While lowering the leg, maintain muscle contraction of the thigh muscles on the top of the involved leg to avoid bending at the knee.

Gluteal Squeeze

Legs straight, gently squeeze both gluteal muscles.
Keep pelvis from tipping forward or backward while squeezing gluteal muscles.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Avoid forceful contraction of gluteal muscles.
Keep shoulders, hips, and feet aligned while in back-lying position.

Bridges

Both knees bent and aligned with the ankles.
Lift the trunk up off the surface, while feeling a squeeze in the gluteal
muscles. Hold. Slowly lower the trunk to starting position.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Knees are in alignment with the ankles at the top of the bridge.
Shoulder, hips and knees are in alignment as trunk is lifted and lowered.
Pull abdominal muscles into the spine throughout the movement.

Side-lying Hip Abduction

Side-lying on the uninvolved leg, bottom knee is bent.
Tighten the top of the thigh muscles of the involved leg, toes facing forward, raise the leg 6-8 inches. Hold. Slowly lower to the starting position.
Perform 10 repetitions. Repeat 3 times with 3-5 second holds.

Caution

Keep trunk from rolling forward or backward during the movement.
Pull abdominal muscles into the spine throughout the movement.
Focus the leg lift from the outer thigh and gluteal muscles.

Ankle Pumps and Circles

Sitting against a supportive surface, involved leg is straight, opposite knee is bent.
Point and bend the foot of the involved leg, then move foot in clockwise and counter-clockwise circles.
Perform 10 repetitions in each direction. Repeat 3 times.

Caution

Keep trunk against the supporting surface.
Isolate movement of the leg to the foot only.
Involved knee is relaxed during the exercise.