Knee exercise library
Explore movements, understand the precautions, and build a plan with your therapist.
131 distinct entries, including exercise variations. Back, neck/upper back, and knee each have 50 relevant entries; some support more than one region. One existing shoulder entry is also retained.
When to stop and get medical help
Stop exercise for new or increasing weakness, spreading numbness, dizziness, or worsening symptoms. Seek urgent medical assessment for fever, concerning wound drainage, or a newly painful swollen calf after surgery. Call 911 for chest pain, sudden shortness of breath, stroke-like symptoms, or a medical emergency. New loss of bladder or bowel control, saddle numbness, or rapidly worsening weakness requires emergency assessment.
50 entries
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Chair rise with arm support
FoundationVariationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Use a stable chair against a wall.
- Push through the armrests as needed, stand steadily, then sit with control.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: strength exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryChair rise without arm support
FoundationVariationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- From a stable chair, lean forward from the hips and stand using your legs.
- Sit slowly; keep support available.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: strength exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported mini-squat
FoundationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Hold a counter and bend your hips and knees slightly.
- Keep knees aligned with your feet, then straighten.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: strength exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported hip abduction
FoundationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Hold a counter and move one leg sideways without leaning your trunk.
- Lower slowly; keep the toes facing forward.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: strength exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported hip extension
FoundationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Holding a counter, move one leg slightly backward without arching your back.
- Return slowly.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: strength exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryControlled stand-to-sit
Therapist progressionInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Stand in front of a stable chair and lower yourself slowly, using armrests if needed.
- Avoid dropping into the seat.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: UCLH: strength and balance after hospital admission ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported half-squat
Therapist progressionInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- With sturdy support, bend slightly farther than a mini-squat only within your prescribed range.
- Rise without knee collapse.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: UCLH: strength and balance after hospital admission ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated marching
Therapist progressionInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Sit tall with feet supported.
- Lift one bent knee, lower it, then alternate without rocking your trunk.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: UCLH: strength and balance after hospital admission ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryHip extension with one-hand support
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Use one hand on a fixed support while moving a leg backward.
- Keep the pelvis steady; use two hands if unsteady.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: UCLH: strength and balance after hospital admission ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported standing march
Therapist progressionInstructions & precautions +
Equipment / setup: Stable chair or counter
Movement cues
- Hold a fixed support and lift alternate knees a small distance.
- Maintain a steady trunk and controlled foot placement.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: UCLH: strength and balance after hospital admission ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryAnkle pumps
FoundationInstructions & precautions +
Equipment / setup: Chair or firm bed
Movement cues
- Move the ankle up and down with the leg supported.
- Use the range your care team recommends after surgery.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee replacement exercise guide ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryQuadriceps set
FoundationInstructions & precautions +
Equipment / setup: Chair or firm bed
Movement cues
- With the leg supported, tighten the front thigh muscle and gently straighten the knee.
- Relax fully between efforts.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee replacement exercise guide ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryHeel slide
FoundationInstructions & precautions +
Equipment / setup: Chair or firm bed
Movement cues
- Slide your heel toward your buttock, bending the knee within your allowed range.
- Slide back without forcing the bend.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee replacement exercise guide ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated assisted knee bend
FoundationInstructions & precautions +
Equipment / setup: Chair or firm bed
Movement cues
- Use your other foot to gently guide the involved leg backward under the chair.
- Respect your surgeon’s motion limit.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee replacement exercise guide ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryHeel-propped knee extension
FoundationInstructions & precautions +
Equipment / setup: Chair or firm bed
Movement cues
- Support the heel as instructed and allow the knee to straighten gently.
- Do not add weights or force the knee down.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee replacement exercise guide ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStraight-leg raise
Therapist progressionInstructions & precautions +
Equipment / setup: Mat or chair
Movement cues
- Tighten the thigh with the knee straight, then lift the leg slightly.
- Lower slowly; stop if the knee cannot stay straight.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated knee extension
Therapist progressionInstructions & precautions +
Equipment / setup: Mat or chair
Movement cues
- Sit in a stable chair.
- Slowly straighten one knee within a comfortable range, then lower your foot with control.
- Avoid swinging the leg.
- Use no added weight unless your clinician has prescribed it.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStanding hamstring curl
Therapist progressionInstructions & precautions +
Equipment / setup: Mat or chair
Movement cues
- Hold sturdy support and bend one knee to bring the heel backward.
- Keep the thighs aligned and avoid arching.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySide-lying hip abduction
Therapist progressionInstructions & precautions +
Equipment / setup: Mat or chair
Movement cues
- Lie on your side and lift the upper leg slightly without rolling backward.
- Keep the toes facing forward.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryProne hip extension
Therapist progressionInstructions & precautions +
Equipment / setup: Mat or chair
Movement cues
- Lie on your stomach and lift one straight leg slightly without arching the back.
- Use only if this position is comfortable.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: knee conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryShort-arc knee extension
FoundationInstructions & precautions +
Equipment / setup: Chair or towel
Movement cues
- Place a small roll under the knee.
- Straighten the knee by lifting the heel, then lower; use your allowed range.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Royal Orthopaedic Hospital: knee osteoarthritis ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated heel slide
FoundationInstructions & precautions +
Equipment / setup: Chair or towel
Movement cues
- Slide one foot backward under a stable chair to bend the knee.
- Return without lifting the hip or forcing pain.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Royal Orthopaedic Hospital: knee osteoarthritis ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated hamstring stretch
FoundationInstructions & precautions +
Equipment / setup: Chair or towel
Movement cues
- Place one heel forward with the knee comfortable.
- Hinge slightly at the hips until a mild stretch behind the thigh.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Royal Orthopaedic Hospital: knee osteoarthritis ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStanding quadriceps activation
FoundationInstructions & precautions +
Equipment / setup: Chair or towel
Movement cues
- Hold support and gently tighten the thigh to straighten the knee.
- Avoid snapping into hyperextension.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Royal Orthopaedic Hospital: knee osteoarthritis ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported calf raise
FoundationInstructions & precautions +
Equipment / setup: Chair or towel
Movement cues
- Hold a fixed support and lift both heels slowly.
- Lower with control; keep weight-bearing restrictions in mind.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Royal Orthopaedic Hospital: knee osteoarthritis ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStraight-knee calf stretch
FoundationInstructions & precautions +
Equipment / setup: Wall or counter
Movement cues
- Place one leg behind you with the heel down.
- Bend the front knee gently while keeping the rear knee straight.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: flexibility exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBent-knee calf stretch
FoundationInstructions & precautions +
Equipment / setup: Wall or counter
Movement cues
- In a supported staggered stance, bend the rear knee slightly while keeping that heel down.
- Avoid rolling the ankle inward.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: flexibility exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported side stepping
Therapist progressionInstructions & precautions +
Equipment / setup: Fixed support
Movement cues
- Stand beside a counter and take small sideways steps.
- Keep feet pointing forward and use hand support as needed.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: balance exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryHeel-to-toe standing
Therapist progressionInstructions & precautions +
Equipment / setup: Fixed support
Movement cues
- Stand near fixed support with one foot ahead of the other.
- Use a wider stance if unsteady; keep eyes open.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: balance exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported single-leg standing
Therapist progressionInstructions & precautions +
Equipment / setup: Fixed support
Movement cues
- Hold a counter, lift one foot slightly, and stand steadily on the other.
- Keep support; do not practice near stairs.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: balance exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryLow step-up
Therapist progressionInstructions & precautions +
Equipment / setup: Fixed support
Movement cues
- Using a handrail, step onto a low stable step and bring the other foot up.
- Step down slowly.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: balance exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryHeel-to-toe walking
Therapist progressionInstructions & precautions +
Equipment / setup: Fixed support
Movement cues
- Walk a short straight line placing one foot close in front of the other.
- Have support or supervision for balance.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: NHS: balance exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported single-leg mini-squat
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Counter
Movement cues
- Holding a counter, bend the standing knee slightly, then straighten.
- Keep the knee aligned; stop for buckling or pain.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Leeds Teaching Hospitals: advanced knee exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySingle-leg balance with fingertip support
Advanced—clearance requiredVariationInstructions & precautions +
Equipment / setup: Counter
Movement cues
- After clearance, reduce hand pressure while standing on one leg.
- Keep fingers close to support and eyes open.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Leeds Teaching Hospitals: advanced knee exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryControlled deeper squat
Advanced—clearance requiredVariationInstructions & precautions +
Equipment / setup: Counter
Movement cues
- Progress beyond a mini-squat only to your prescribed depth.
- Use support and avoid twisting or knee collapse.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Leeds Teaching Hospitals: advanced knee exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStationary cycle: gentle rocking
Therapist progressionInstructions & precautions +
Equipment / setup: Chair, step or bike
Movement cues
- With the seat adjusted by your therapist, rock pedals through a comfortable partial arc.
- Do not force a full revolution.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Torbay and South Devon: knee exercise video library ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStationary cycle: full revolutions
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair, step or bike
Movement cues
- Once motion permits, pedal smoothly at clinician-selected resistance.
- Keep the seat high enough to avoid excessive knee bending.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Torbay and South Devon: knee exercise video library ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupported step lunge
Therapist progressionInstructions & precautions +
Equipment / setup: Chair, step or bike
Movement cues
- Place one foot on a low stable step and gently shift forward to bend the knee.
- Respect motion restrictions.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Torbay and South Devon: knee exercise video library ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryAssisted heel slide with strap
Therapist progressionInstructions & precautions +
Equipment / setup: Chair, step or bike
Movement cues
- Use a strap around the foot to guide a knee bend gently.
- Do not pull forcefully or exceed surgical limits.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Torbay and South Devon: knee exercise video library ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryWall-supported mini-squat
Therapist progressionInstructions & precautions +
Equipment / setup: Chair, step or bike
Movement cues
- With your back supported by a wall, slide a small distance down and up.
- Use only the knee angle prescribed.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Torbay and South Devon: knee exercise video library ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryStanding weight shift
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or counter
Movement cues
- Holding support, gently move weight from one foot toward the other.
- Follow your allowed weight-bearing level.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Berkshire Healthcare: knee injury exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryForward-back weight shift
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or counter
Movement cues
- In a short staggered stance with support, shift weight between feet without lifting or twisting them.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Berkshire Healthcare: knee injury exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryKnee extension with pause
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or counter
Movement cues
- Straighten the knee from sitting and pause at the prescribed angle.
- Lower smoothly; do not lock forcefully.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Berkshire Healthcare: knee injury exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySeated knee bend with pause
Therapist progressionVariationInstructions & precautions +
Equipment / setup: Chair or counter
Movement cues
- Slide the foot under your chair to the allowed bend and pause briefly.
- Ease forward to release.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: Berkshire Healthcare: knee injury exercises ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySide-lying clamshell
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- With knees bent and feet together, raise the upper knee without rolling the pelvis backward.
- Lower with control.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: hip conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySide-lying hip adduction
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- With the upper leg supported out of the way, lift the lower straight leg slightly.
- Avoid twisting your trunk.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: hip conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entrySupine hip abduction slide
Therapist progressionInstructions & precautions +
Equipment / setup: Mat
Movement cues
- Lying with the leg supported, slide it outward and back while the knee faces upward.
- Respect hip precautions.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: AAOS: hip conditioning ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryLow lateral step-up
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Step or resistance band
Movement cues
- Stand sideways to a low stable step with hand support.
- Step up without knee collapse, then lower slowly.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms. Use stable support; get supervision if at risk of falling.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: North Bristol NHS: knee instability resources ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryBand terminal knee extension
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Step or resistance band
Movement cues
- With a clinician-positioned band behind the knee, gently straighten against resistance.
- Avoid locking backward; confirm surgical clearance.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: North Bristol NHS: knee instability resources ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryChair-target squat
Advanced—clearance requiredInstructions & precautions +
Equipment / setup: Step or resistance band
Movement cues
- Stand in front of a stable chair and lower toward it without dropping.
- Touch down or return as your therapist instructs.
Before you try it
After surgery, use only when your surgeon or therapist specifically clears this movement. Stop for worsening or spreading symptoms.
How much should I do?
Ask your therapist to set repetitions, hold time, resistance, and frequency. The difficulty label describes the movement—not whether it is appropriate for you.
Related clinical reading: North Bristol NHS: knee instability resources ↗
Swift’s educational summary may include a positional variation. The reference is further reading, not an endorsement or an individualized prescription.
Direct link to this entryUnderstand your condition.
Know your recovery stage.
These guides explain treatment considerations and questions to ask. Week ranges are orientation points, not clearance to start an exercise.
Knee replacement: the first 12 weeks
Explore the guide →SURGERY RECOVERYMeniscus repair: a protected recovery
Explore the guide →SURGERY RECOVERYACL reconstruction: beyond a calendar
Explore the guide →CONDITION GUIDEKnee osteoarthritis: movement and strength
Explore the guide →CONDITION GUIDEPain around the kneecap
Explore the guide →Make it your program.
Not sure which entries fit your needs? Your Swift therapist can choose the right movements and dosage after assessing you.
Ask about a therapy visit →Educational content assembled October 18, 2026 from linked clinical references. Not a clinician-signed protocol. No claim is made that the source organizations endorse Swift.