routine · 7 exercises · ~21 min
Knee Plan 1
Clinic knee program — hamstring length, quad activation, and progressive knee-extension strength. One dosage throughout: 2 sets of 8–10, 5-second hold, twice daily.
Tap an exercise to look at it, or start the guided run.
- 1▸ Guided
Chair Hamstring Stretch
2 × 5s hold each side · 20s rest
- 2▸ Guided
Quad Sets (Isometric)
2 × 5s hold · 20s rest
- 3▸ Guided
Short Arc Quad
2 × 8 reps each side · 20s rest
- 4▸ Guided
Supported Squat
2 × 8 reps · 20s rest
- 5▸ Guided
Straight Leg Raise
2 × 8 reps each side · 20s rest
- 6▸ Guided
Seated Knee Extension
2 × 8 reps each side · 20s rest
- 7▸ Guided
VMO Squeeze
2 × 8 reps · 20s rest
Guide options
Chair Hamstring Stretch
8 reps · rest 20s after
- · Slide the heel out, straightening the knee
- · Pull the toes back toward you
Quad Sets (Isometric)
8 reps · rest 20s after
- · Tighten the thigh — push the knee DOWN flat
- · Pull the toes back as you squeeze
Short Arc Quad
8 reps · rest 20s after
- · Lift the foot until the leg is dead straight
- · Squeeze the quad hard at the top
Supported Squat
8 reps · rest 20s after
- · Sit the hips back — the chair holds you honest
- · Knees track over the toes
Straight Leg Raise
8 reps · rest 20s after
- · Lift to the height of the other knee
- · Knee stays perfectly straight
Seated Knee Extension
8 reps · rest 20s after
- · Straighten the knee until the leg is level
- · Pull the toes back toward you at the top
VMO Squeeze
8 reps · rest 20s after
- · Straighten both knees until the legs are level
- · Keep pressing the ball the whole way up
Generated by Fysiio · 7 exercises · ~21 min
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