Alex Simotas, MD

Hospital for Special Surgery
Board Certified Physiatrist
Specializing In Spine & Sports Medicine

Home > Wellness & Exercise > Exercise Groups > Knee & Hip

Knee & Hip

Exercise 1:  Quad Setting

  1. Lie flat with the injured leg extended and the opposite knee bent.
  2. You can place a pillow under the injured knee.
  3. Pull the toes towards the body while tightening your thigh muscles.
  4. Hold for 10 seconds.
  5. Perform 5 repetitions.
  6. Do this exercise daily.
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Exercise 2:  Hamstring Setting

  1. Lie flat with the injured leg extended and the opposite knee bent.
  2. You can place a pillow under the injured knee.
  3. Tighten up your hamstring by pulling down with your heel and bending the knee slightly.
  4. Hold for 10 seconds.
  5. Perform 5 repetitions.
  6. Do this exercise daily.
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Exercise 3:  Straight Leg Raise

  1. Lie flat with the injured leg extended and the opposite knee bent.
  2. Tighten up your thigh muscle and pull your toes towards your body to flex your foot.
  3. Slowly raise the leg off the table while keeping it straight, then return to the starting position.
  4. When you can easily perform 3-5 sets of 10-15 repetitions, add a 2 pound weight to the ankle. Continue to increase the weight in 2 pound increments.
  5. Perform 10-15 repetitions and 3-5 sets.
  6. Do this exercise daily.
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Exercise 4:  Hip Abduction

  1. Lie on the uninjured side.
  2. Slowly lift your injured leg up and away from your body and then return to the starting position.
  3. Perform 3-5 sets of 10 repetitions each.
  4. Add ankle weights as needed.
  5. Do this exercise daily.
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Exercise 5:  Hip Abduction

  1. Lie on your injured side with uninjured leg bent and crossed in front of the other leg.
  2. Slowly lift your injured leg up towards the ceiling. You will able to lift it only a short distance.
  3. Slowly lower your leg.
  4. Perform 3-5 sets of 10-15 repetitions each.
  5. Add weight to your ankle as needed once you can do 5 sets of 10 repetitions easily.
  6. Do this exercise daily.
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Exercise 6:  Quadricep Stretch

  1. Hold on to a wall or the back of a chair for balance.
  2. Lift one foot and bring your heel up toward your buttock.
  3. Grasp your ankle with your hand and pull your heel closer to your body.
  4. Keep your knees close together. Do not arch your back.
  5. Stop bringing your heel closer when you feel the stretch.
  6. Hold the stretch for 30 seconds.
  7. Repeat 2 times.
  8. Do this exercise daily.
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Exercise 7:  Hamstring Stretch

  1. Sit up tall with both legs extended in front of you.
  2. Keep your feet neutral – not pointed or flexed.
  3. Place your palms on the floor and slide your hands towards your ankles.
  4. Keep your chest open and your back long. Reach from your hips. Stop sliding your palms forward when you feel the stretch.
  5. Do not round your back or lock your knees.
  6. Hold for 30 seconds.
  7. Repeat 2 times.
  8. Do this exercise daily.
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Exercise 8:  Wall Squat

  1. Stand with your head, back, and hips against the wall.
  2. Step your feet out about 2 feet from the wall, hip width apart.
  3. Slowly slide down the wall until you are almost in a sitting position.
  4. Keep your abdominal muscles tight.
  5. Do not slide your hips down lower than your knees. Do not let your knees move forward over your toes.
  6. Hold for 5-10 seconds, then slowly slide up. Hold longer as you get stronger.
  7. Repeat 5 times.
  8. Do this exercise daily.
 Exercise 08 - Wall Squat