Functional Exercises For Knee Rehabilitation

These are activity or sports-specific exercises and include more complex exercises and agility drills but in a controlled environment. They bridge the gap between basic knee strengthening exercises and returning to more sports-specific training.

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Leaning tower at wall

Teaching Points:

Leaning tower exercise, also known as ‘A’ lock is performed against a wall.

  • Drive the knee upwards and hold the position
  • 3 sets of 4 each leg

A marching linear

Teaching Points:

This is a functional exercise that helps transition to running and more explosive exercises later on.

  • March forwards on your toes driving your knees high
  • 4 sets of 10 metres

A marching lateral

Teaching Points:

  • Perform marching drill sideways, aiming to be on your toes with high knees
  • 4 sets of 5 metres each way

Lunge walk

Teaching points:

  • Land forward absorbing the force on the front leg
  • Keep your body upright
  • 3 sets of 4 reps each leg
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Sumo kettle bell side squat

Teaching point:

  • Hold a kettlebell and step out to the side planting all of the weight onto one leg
  • As you squat down with the weight moving backward slightly turn out the other leg
  • Repeat on the opposite side
  • 3 sets of 4 each leg
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