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Knee

Knee osteoarthritis: recommended exercises

Exercise is the first-line treatment for knee osteoarthritis: it reduces pain and improves function.

Strengthening the quadriceps and hip muscles, combined with mobility and balance work, is at the heart of the program.

Stages of rehab

  1. Mobility and gentle strengthening, sitting or lying down.
  2. Progressive standing strengthening and balance work.
  3. Regular endurance activities: walking, cycling, swimming.

Recommended exercises

Active Locking in Knee Extension with Finger FeedbackActive locking in knee extension with finger feedback, 3 sets, 10 repetitions, 3-second hold Active Quadriceps Contraction with Hand FeedbackActive quadriceps contraction with hand feedback, 3 sets, 10 repetitions, hold for 5 seconds each Assisted Deep SquatAssisted deep squat, 3 sets, 8 repetitions, controlled range of motion Controlled Knee ExtensionKnee extension, 3 sets, 12 repetitions, controlled movement Controlled Stair ClimbingStair climbing, 3 sets, 10 repetitions per leg, controlled ascent Controlled Stair Descent for Knee StrengtheningStair descent, 3 sets, 8 repetitions per leg, controlled movement Dynamic Glute Bridge with Ball Between KneesDynamic glute bridge with ball, 3 sets, 12 repetitions, ball placed between knees Forward/Backward Step Down for Knee StrengtheningForward/backward step down, 3 sets, 10 repetitions per leg, controlled movement Glute BridgeGlute bridge, 3 sets, 12 repetitions, controlled ascent, hold 2 seconds at the top Glute Bridge HoldGlute bridge hold, 3 sets, hold for 20 seconds, 30 seconds rest between sets Glute Bridge on HeelsGlute bridge on heels, 3 sets, 10 repetitions, hold 2 seconds at the top Glute Bridge with Specific Quadriceps ContractionGlute bridge with specific quadriceps contraction, 3 sets, 10 repetitions, hold for 3 seconds at the top

See all knee exercises →

Practical tips

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

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Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Frequently asked questions

Should I exercise with knee arthritis?

Yes: regular, appropriate activity reduces pain and protects knee function.

What exercises help knee osteoarthritis?

Seated knee extension, bridges, step-ups, partial squats and balance exercises.

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.