# Knee Prehab for Pain-Free Control


- URL: https://forma-web.online/routines/knee-prehab/
- Duration: About 20 min
- Admin slug: knee-prehab

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Quad set

2 sets · 8 reps · 10s hold · 15s rest

Leg straight on the floor. Tighten quad and gently press knee down.

#### Steps
- Sit or lie with the leg straight.
- Point the toes toward the ceiling.
- Tighten the front of the thigh.
- Gently press the knee toward the floor.
- Hold, then fully relax.

#### Cues
- Tighten the thigh.
- Press the knee down.
- Relax between reps.

#### Common mistakes
- Holding the breath.
- Pressing into knee pain.
- Letting the foot roll outward.

### 2. Straight-leg raise

2 sets · 10 reps · 20s rest

Working leg straight, lift with control, lower slowly.

#### Steps
- Lie on your back with one leg bent.
- Keep the working leg straight.
- Tighten the thigh before lifting.
- Lift to the height of the bent knee.
- Lower slowly without dropping the leg.

#### Cues
- Lock the knee gently.
- Lift with control.
- Lower slowly.

#### Common mistakes
- Letting the knee bend.
- Swinging the leg up.
- Arching the lower back.

### 3. Side-lying clamshell

2 sets · 12 reps · 20s rest

Keep feet together and pelvis steady.

#### Steps
- Lie on your side with knees bent.
- Stack hips and keep feet together.
- Brace lightly through the trunk.
- Open the top knee without rolling the pelvis.
- Lower with control.

#### Cues
- Feet stay together.
- Pelvis stays still.
- Move from the hip.

#### Common mistakes
- Rolling the hips backward.
- Lifting both feet.
- Rushing through the reps.

### 4. Glute bridge

2 sets · 10 reps · 1s hold · 20s rest

Drive through heels and squeeze glutes at the top.

#### Steps
- Lie on your back with knees bent.
- Place feet hip-width apart.
- Press through the heels.
- Lift hips until the body forms a straight line.
- Squeeze glutes, then lower with control.

#### Cues
- Push through heels.
- Squeeze glutes.
- Ribs stay down.

#### Common mistakes
- Overarching the lower back.
- Pushing through the toes.
- Letting knees collapse inward.

### 5. Wall sit

3 sets · 20s hold · 30s rest

Pain-free depth only. Keep pressure even through both feet.

#### Steps
- Stand with your back against a wall.
- Walk feet slightly forward.
- Slide down to a comfortable depth.
- Keep knees tracking over toes.
- Hold, then stand up smoothly.

#### Cues
- Stay pain-free.
- Even weight in feet.
- Knees over toes.

#### Common mistakes
- Dropping too deep too soon.
- Letting knees cave inward.
- Holding through sharp pain.

### 6. Supported split squat hold

2 sets · 20s hold · 25s rest

Use support. Hold a shallow position if deeper angles bother the knee.

#### Steps
- Stand in a split stance beside support.
- Hold the support lightly.
- Bend both knees into a shallow lunge.
- Keep the front knee tracking over the foot.
- Hold steady, then stand back up.

#### Cues
- Use support.
- Stay shallow if needed.
- Front knee tracks straight.

#### Common mistakes
- Dropping into a painful depth.
- Letting the front knee cave inward.
- Leaning heavily on the support.

### 7. Step-up

2 sets · 8 reps · 25s rest

Use a low step and control the lowering phase.

#### Steps
- Stand facing a low step.
- Place one foot fully on the step.
- Press through the whole foot to stand up.
- Control the knee over the toes.
- Step down slowly.

#### Cues
- Whole foot on step.
- Knee tracks forward.
- Lower with control.

#### Common mistakes
- Pushing off hard from the floor leg.
- Letting the knee cave inward.
- Using a step that is too high.

### 8. Single-leg balance

2 sets · 20s hold · 15s rest

Soft knee, stable foot, steady pelvis.

#### Steps
- Stand tall near support.
- Shift weight onto one foot.
- Soften the standing knee.
- Keep the pelvis level.
- Hold steady and breathe.

#### Cues
- Soft knee.
- Stable foot.
- Level hips.

#### Common mistakes
- Locking the standing knee.
- Letting the arch collapse.
- Twisting the hips open.

### 9. Calf raise

2 sets · 12 reps · 20s rest

Smooth up and down, full foot control.

#### Steps
- Stand tall with light support.
- Keep feet about hip-width apart.
- Rise onto the balls of the feet.
- Pause briefly at the top.
- Lower heels slowly.

#### Cues
- Rise straight up.
- Pause at the top.
- Control the lowering.

#### Common mistakes
- Rolling ankles outward.
- Dropping heels quickly.
- Leaning too much into support.

### 10. Tibialis raise

2 sets · 12 reps · 20s rest

Lean on a wall and lift the toes toward the shins.

#### Steps
- Stand with your back against a wall.
- Keep heels on the floor.
- Lift toes toward the shins.
- Pause briefly at the top.
- Lower toes with control.

#### Cues
- Heels stay down.
- Lift toes high.
- Lower slowly.

#### Common mistakes
- Lifting the heels.
- Bending and straightening the knees.
- Rushing the lowering phase.