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TABLE 5.3 Selected Strength Exercises for the Knee
Exercise name
(Resistance)Description
(Technique cues) Progression
Muscle group: Knee extensors
Muscles emphasized: Vastus medialis
Joint movement: Knee extension maintained
A. Quad set Sit on the floor with the legs
extended forward, and pull the
kneecap up toward the hip by
firmly contracting the quadriceps
and holding the contraction for
5 seconds. Slowly release the
muscle.
(Focus on pulling the kneecap up
without pushing the knee back to
avoid hyperextension.)
Variation 1: Perform with one leg
extended and the other knee bent
with the foot on the floor.- Increase reps from 8 to 12.
- Increase sets from 1 to 2 and
then 3.
Muscle groups: Knee extensors and hip flexors
Muscles emphasized: Quadriceps femoris, especially vastus medialis
Joint movement: Hip flexion with knee extension maintained
B. Straight leg raise
(Ankle weight)Sit with one knee bent with the
foot on the floor while the other
leg is extended to the front with a
weight cuff on the ankle. Perform
a quad set and then, while
maintaining a firm contraction of
the quadriceps, raise the extended
leg, hold for 4 counts, and lower it
to the starting position.
(Use the quadriceps to maintain
a straight but not hyperextended
position of the knee, as the hip
flexors are used to lift and lower
the whole leg.)- Increase the weight from 2
pounds to 10 pounds gradually,
in 1- to 2-pound increments.
Muscle group: Knee extensors
Muscles emphasized: Quadriceps femoris, especially vastus medialis
Joint movement: Knee extension
C. Terminal knee extension
(Ankle weight)Sit with one knee bent with the foot
on the floor while the other leg is
extended to the front with a foam
support or a towel roll under the
distal thigh and a weight cuff on the
ankle. Slowly extend the knee to a
straight position, hold 4 counts with
the quads firmly contracted, and
return to the starting position.
(Avoid letting the knee hyperextend.)
Variation 1: Perform sitting in a
chair with the outstretched knee
bent about 30°.
Variation 2: Perform on a knee
extension machine, only utilizing a
range of the last 30° of extension.- Increase the weight from 5
pounds to 15 pounds gradually,
in 1- to 3-pound increments.
(continued)