Reproduced from OrthoInfo. © American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org.
Main muscles worked: Quadriceps
You should feel this exercise at the front of your thigh
Equipment needed: As the exercise becomes easier to perform, gradually increase the resistance by adding an ankle weight. Begin with a 5 lb. weight and gradually progress to a greater level of resistance, up to a 10 lb. weight. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.
- Lie on the floor with your elbows directly under your shoulders to support your upper body.
- Keep your affected leg straight and bend your other leg so that your foot is flat on the floor.
- Tighten the thigh muscle of your affected leg and slowly raise it 6 to 10 inches off the floor.
- Hold this position for 5 seconds and then relax and bring your leg to the floor. Repeat.
Tip: Do not tense up in your neck and shoulders.
Repetitions: 3 sets of 10
Days per week: 4 to 5
Download a PDF that includes more knee conditioning exercises.