Exercise library

Knee exercises

Programmes for knee pain, plus quad, hamstring and glute strength.

Single-exercise guides and staged recovery programmes, each drafted to a shared house style and clinically reviewed by an HCPC-registered physiotherapist.

Individual exercises

Straight Leg RaiseStrengthens the thigh muscle while keeping the knee straight, moving as guided.KneeEarly rehabView details

Heel SlideGently restores knee bending range through a slow, controlled sliding motion.KneeEarly rehabView details

Mini SquatBuilds functional leg strength through a small, controlled bend at the knees and hips.KneeStrength phaseView details

Stationary BikeSupports gentle, low-impact movement to build knee range and general fitness.KneeMobility phaseView details

Terminal Knee Extension (Band)A resisted band pulling the knee into slight flexion while the quad straightens it, targeting the final degrees of extension.KneeStrength phaseView details

Step-UpStepping up onto a low step with control, building single-leg strength for stairs and functional movement.KneeStrength phaseView details

Wall Squat HoldAn isometric squat against a wall, held steady — a low-irritability way to load a painful tendon early on.KneeEarly rehabView details

Split SquatA staggered-stance squat building single-leg strength and control, a key step before returning to sport.KneeReturn to functionView details

Nordic Hamstring Curl (Assisted)A kneeling, partner- or strap-assisted eccentric hamstring lowering exercise, shown to reduce re-injury risk.HamstringReturn to functionView details

Standing Hamstring StretchHinging forward with a straight leg on a raised support to gently lengthen a tight hamstring.HamstringMobility phaseView details

Box Step-DownA slow, controlled step down from a low box, building eccentric quad control that protects the kneecap joint.KneeStrength phaseView details

Spanish Squat (Isometric)A held squat with a strong band looped behind the knees and anchored in front, letting you load the quads hard with the shins kept vertical - a low-irritation way to settle tendon pain.KneeEarly rehabView details

Reverse Nordic (Quad Eccentric)Kneeling upright and slowly leaning back from the knees, lowering under control to load the quadriceps and the front of the knee through a long, lengthened range.KneeStrength phaseView details

Recovery programmes

Staged home-exercise programmes for conditions in this area.

KneeKnee osteoarthritis exercises

A staged exercise programme for knee osteoarthritis from a HCPC-registered physiotherapist - reduce pain, build strength, and stay active for longer.

10 exercises KneePatellofemoral pain exercises

A staged exercise programme for patellofemoral pain from a HCPC-registered physiotherapist - settle kneecap pain, build strength, and return to running.

12 exercises

Self-checks for this area

Quick movement tests you can try at home to see what your symptoms might point towards. A guide, not a diagnosis.

Single-Leg Decline Squat CheckHow well the knee tolerates load through the kneecap tendon and the front of the knee

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Using these exercises safely

This is general information only. Please do not start these exercises without guidance from a physiotherapist who has assessed you. Stop if pain is sharp or does not settle, and seek advice. Using them without an assessment is at your own risk.

A few general rules that apply to every exercise and programme in this library:

Build up gradually. Start with the easier end of what is suggested and add more only when it feels comfortable.
Some muscle soreness during or after is normal - up to about 3 or 4 out of 10 that settles within a day is fine.
Sharp pain, pain that spreads down a limb, pain that wakes you at night, or pain that is clearly worse the next morning means stop and get it checked.
Do not push through pain to 'earn' progress. Slow, steady loading is what builds tissue tolerance.
These are general exercises, not a substitute for a personal assessment. If you are not sure what is wrong, or things are not improving, book an assessment.

If your symptoms are severe, spreading, or you feel unwell, see a doctor rather than starting exercises.

Not sure which exercises are right?

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Book an online assessment with an HCPC-registered physiotherapist and get a rehab plan matched to your condition and stage.

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