Movement at Home Series: Exercises for Strong, Healthy Knees

May 12, 2020

Whether you currently experience knee pain or are looking for preventative care exercises to keep your knees strong and mobile, we have several movements for you.

STRAIGHT LEG RAISE

While lying on your back, raise your leg up in the air while keeping your knee straight and toes up towards the ceiling. Keep the opposite knee bent with the foot planted to the ground.

Slowly raise and lower your leg to the floor with a 5-second hold before your heel touches the ground. Perform two sets of 15 repetitions on both legs.

SIDE-LYING HIP ABDUCTION

While lying on your side, utilize your gluteals to slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time.

Perform two sets of 15 repetitions with a 5-second hold while your leg is lifted to the top of the position.

PRONE ELASTIC BAND HAMSTRING CURLS

Attach an elastic band around your foot and opposite ankle as shown. Next, while lying face down, slowly bend your target knee as you bring your foot towards your buttock. Keep your other foot on the floor to fixate the band.

Perform two sets of 15 repetitions with a 5-second hold in the bent-knee position.

HAMSTRING STRETCH WITH TOWEL

While lying down on your back, hook a towel or strap under your foot and pull back gently while raising your leg up until you feel a stretch in your hamstring/back of your leg. Keep your knee in a straightened position during the stretch.

Hold the stretch for 10 seconds and repeat 10 times on each leg.