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Knee, Thigh & Hamstring Exercises

Use the filters to select early stage, mid stage and late stage knee rehabilitation exercises. These are only a guide and we recommend seeking professional advice.

Early stage
Late stage
Mid stage
Mobility exercises
Strengthening
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Assisted Knee Flexion

This exercise helps to increase the range of knee flexion available at the joint. It is designed for the early stages of rehabilitation after a knee injury or surgery.

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Eccentric squats

Eccentric squat knee exercises target the hamstrings, glutes and quads.

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Hamstring Catches

Single leg catch exercises for hamstrings. This starts to strengthen the hamstrings eccentrically or as they lengthen.

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Hamstring Curls

This exercise works the hamstring muscles and can be progressed to use weights depending on the state of the injury.

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Heel drop knee exercise

Heel drops to the front, side and back work the front of the thigh of the standing leg.

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Heel Slides

This is a knee mobility exercise to increase the range of knee flexion at the joint. It is suitable for early stage rehabilitation after injuries and surgery.

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Isometric Quad Prone

This exercise strengthens the quads at the front of the thigh. It is for the very early stages of a knee injury or quad strain.

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Isometric Quads

Isometric quad exercises aim to strengthen the quads by contracting the muscle, with no, or very little movement of the knee joint.

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Knee Extension with Band

Knee extension exercise (or leg extension) using a resistance band to strengthen the thigh muscles.

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Knee Extension with Band

Knee extension exercise (or leg extension) using a resistance band to strengthen the thigh muscles.

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Lateral Lunge

By using a medicine ball in the lateral lunge (side lunge) the athlete is able to add weight to the exercise as well as using it to aid balance.

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Lunge

This exercise is ideal for not only strengthening the muscles of the lower extremity but also for burning calories!

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Lunge on Step

By raising the uninvolved leg on a step the athlete adds more weight to the leg being worked on.

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Lunge with ball

A ball can be used with a lunge to help with balance and to add extra weight.

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Norwegian hamstring curl

The Norwegian hamstring curl (or nordic curl) requires either a partner or gym equipment to lock the lower legs securely.

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Plié

The Plié is a wide squat exercise with the knees pointing outwards. The back should remain straight during the Plié and the pelvis should not til backwards.

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Prolonged Knee Extension Sitting

This exercise is used to help regain full knee extension. Often after a severe knee injury or after surgery it is not possible to fully straighten the knee

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Prolonged Knee Flexion Sitting

This exercise is used to increase knee flexion. Sometimes after a knee or thigh injury or after surgery on this area it is not possible to fully bend the knee.

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Seated hamstring curl

Seated or supine hamstring curl exercise using a resistance band.

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Sit to Stand Exercises

This is a simple exercise that works the quadriceps in the early stages of rehabilitation after a knee injury. It is also helpful for the elderly to maintain quad strength.

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Squat Exercise

The squat is a great exercise to work most of the leg muscles, especially the quads and glutes.

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Squat with Band

The resistance band provides lateral or sideways resistance to add another dimension to the squat exercise.

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Standing hamstring curl

Standing single leg hamstring curl (leg curl). Start slowly then get faster as your gain in confidence.

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Static hamsting exercises

Static or isometric hamstring exercises can be used in the early stages of rehabilitation for a knee injury or a hamstring strain to help prevent muscle wasting.

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Straight leg ball pick up

The straight leg ball pick up strengthens the hamstring muscles in a stretched position.

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Terminal Knee Extension

This exercise increases the weight-bearing strength of the quadriceps.

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Vastus Medialis Oblique Rehab

VMO stands for vastus medialis oblique and is part of the vastus medialis quadriceps muscle at the front of the thigh.

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Wall Squats

The wall squat exercise is an slightly easier alternative exercise to the squat. By using the wall some of the body weight is supported.

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Early stage
Late stage
Mid stage
Mobility exercises
Strengthening