Exercise levels

Start easier. Build up from there.

You do not need to complete every exercise. Begin with the level that feels controlled and appropriate today.

Level 1

Lying-down exercises

A lower-demand starting point when standing feels too difficult or your knee is more irritable.

1Heel slides

Slide your heel toward you to bend the knee, then slowly straighten it. Stay within a comfortable range.

Try 6–10 repetitions

2Quad sets

Tighten the front of your thigh and gently press the back of your knee toward the bed or floor.

Hold 3–5 seconds • 6–10 repetitions

3Straight-leg raises

Tighten your thigh, keep the knee straight, and lift the leg a short distance. Stop if the knee bends or the movement causes a sharp increase in pain.

Try 5–8 repetitions

4Hip-abduction slides

Keep the kneecap pointed up as you slide the leg out to the side and return it to the middle.

Try 6–10 repetitions

5Bridges

With both knees bent, gently tighten your stomach and buttocks, then lift your hips only as high as you can control.

Try 5–10 repetitions
Not ready for all five?

Start with heel slides, quad sets, and one hip exercise. A short, repeatable routine is more useful than one exhausting session.

Level 2

Seated exercises

Use a sturdy chair. Sit tall and move slowly enough to stay in control.

1Knee extensions

Straighten one knee, briefly tighten the thigh, and lower the foot with control.

Try 6–12 per side

2Hamstring curls

Pull one heel backward under the chair. Add a light resistance band only after the unresisted movement feels controlled.

Try 6–12 per side

3Calf raises

Keep the balls of your feet down as you raise both heels, then lower slowly.

Try 10–15 repetitions

4Seated marching

Lift one foot at a time without leaning backward or rushing.

Try 10–20 total marches

5Easy pedaling

Use a pedal exerciser or stationary bike with a comfortable seat position and low resistance.

Start with 2–5 minutes
Level 3

Supported standing exercises

Use a stable counter or rail. Do not use furniture that can slide or tip.

1Raised sit-to-stands

Use a firm, higher seat. Bring your feet underneath you, lean forward, stand, and sit back with control.

Try 5–10 repetitions

2Supported mini squats

Hold a stable surface, send your hips slightly backward, and bend only as far as you can control.

Try 6–10 repetitions

3Standing calf raises

Hold support, rise onto your toes, pause, and lower slowly.

Try 8–15 repetitions

4Low step-ups

Step onto a low, stable surface and lower with control. Begin with the stronger or more comfortable leg as needed.

Try 4–8 per side

5Supported marching

Hold a counter and alternate lifting each knee without leaning heavily through your arms.

Try 10–20 total marches
Level 4

Carry it into daily life

Short walking intervals

Use brief, manageable walks instead of waiting until you can tolerate one long walk.

Chair transfers

Practice controlled standing from a safe chair height during normal parts of your day.

Household movement

Add small amounts of movement during routines you already complete.

Stairs when appropriate

Use the rail and follow any restrictions from your clinician. A low step is a reasonable bridge before full stairs.

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