Procaryote
Knee · Strengthening

Controlled Knee Dive

Controlled knee dive, 3 sets, 8 repetitions per leg

Illustration of the Controlled Knee Dive exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Description: Stand upright, then lean forward slightly bending the supporting knee while extending the other leg backward, keeping the back straight. Control the movement to prevent the knee from passing the toes. Slowly return to the starting position.

Tips: Keep your gaze forward to maintain balance, engage the knee muscles, and avoid sudden movements. Ensure the knee remains aligned with the foot throughout the movement.

Progression: Gradually increase the number of repetitions or add a slight load as the movement becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
None
Starting position
Standing, feet shoulder-width apart
Clinical goal
Strengthen the muscles around the knee to improve stability
Also known as
controlled knee flexion, leaning with knee control, rear leg knee balance

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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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.