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.