Quad set
●○○○○3 × 10, held 5s
Sitting with the leg straight, gently tighten the thigh muscle to press the back of the knee down, without moving the leg.
Knee exercise programs typically emphasize quadriceps and hip strengthening, since these muscle groups play a central role in absorbing load and controlling alignment during walking, running, and jumping.
For conditions such as patellofemoral pain and osteoarthritis, exercise-based approaches are consistently recommended as a first-line management strategy in clinical guidelines rather than rest alone.
Typical exercise menu
Straight leg raise
●○○○○3 × 12
Lying on the back with one knee bent, lift the straight leg to hip height with control, then lower slowly.
Heel slide
●○○○○2 × 10
Lying on the back, slide the heel toward the buttock to bend the knee, then slide it back out.
Clamshell
●●○○○3 × 12 each side
Lying on the side with knees bent, lift the top knee while keeping the feet together and the pelvis still.
Mini squat
●●○○○3 × 12
Lower the hips a short distance while keeping the knees tracking over the feet, then return to standing.
Step-down
●●●○○3 × 10 each side
Standing on a low step, slowly lower the other foot toward the ground with control, keeping the knee aligned over the foot.
Bodyweight squat
●●●○○3 × 12
Lower the hips back and down while keeping the knees tracking over the feet, then return to standing.
Single-leg balance with reach
●●●●○3 × 8 each side
Balancing on one leg, reach the opposite hand toward the floor with control while maintaining knee alignment.
Exercise progression generally moves from isolated quadriceps and hip activation toward functional, weight-bearing movements that mirror the demands of daily activity and sport.
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