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Basic Knee Exercise Program
Exercises
The basic knee exercise program strengthens the knee muscles, improves joint stability, and enhances overall lower body functionality.
The basic knee exercise program includes knee extensions by pressing the knee into the floor, heel raises by standing on toes, side lunges by bending the knee while leaning, and wall squats, all performed for specific repetitions.
Knee Extension
Press your knee firmly into the floor, maintaining the pressure for 5 seconds. Release and relax briefly. Repeat this exercise 10 times.
Heel Raises
Stand on your toes and hold the position while counting to 8. Then lower your heels back down to the floor. Repeat this exercise 10 times.
Side Lunge
Lean to one side and bend your knee, keeping the other leg straight. Return to the starting position. Repeat this movement 20 times on each side.
Wall Squats
Stand with your back against a wall, slide down until your knees are bent at a 90-degree angle, as if you were sitting in an invisible chair. Hold this position for a moment, then slowly rise back up. Repeat this exercise 15 times.
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