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Knee · Strengthening

Knee Strengthening Dive

The dive, 3 sets, 8 repetitions per leg, controlled movement

Illustration of the Knee Strengthening Dive exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Description: Stand upright, then step forward with one leg by bending the knee while keeping the back straight, as if performing a controlled forward lunge. Slowly descend until the rear knee is close to the ground without touching, then gently return to the starting position.

Tips: Keep the torso upright and avoid letting the front knee go past the toes to protect the joint. Control the movement well to effectively strengthen the knee.

Progression: Gradually increase the number of repetitions or add slight weight 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
Also known as
forward lunge, dive exercise, controlled lunge

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.