Physio Rehab | Exercise Library | Knee and Patello-femoral Joint

KNEE AND PATELLO-FEMORAL JOINT

MOBILITY

HS | Groin / Adductors - Foam Roller

HS | Groin / Adductors (lotus)

HS | Groin / Adductors (sitting)

HS | Hip Flexor and Quadriceps

HS | Hip Flexors (thomas test)

HS | Hip Sofa Stretch (Kneeling)

HS | Hip Sofa Stretch (Standing)

HS | ITB - Foam Roller

KS | Hamstrings - Foam Roller

KS | Hamstrings (kneeling)

KS | Hamstrings - long sitting (band)

KS | Hamstrings - lying (band)

KS | Hamstrings (standing)

KS | Hamstrings - TP Ball

KS | Knee flexion - Assisted (AP Tibia)

KS | Knee Flexion Prone (assisted)

KS | Knee Flexion Supine (ROM)

KS | Passive Knee Extension (towel)

KS | Prone Knee Extension (off bed)

KS | Quadriceps (bench)

KS | Quadriceps (BOSU)

KS | Quadriceps - Foam Roller

KS | Quadriceps kneeling (wall)

KS | Quadriceps (lying)

LS | Childs Pose

REHAB LEVEL 1

A1 | BOSU / Wobble Board Balance

A1 | Calf Raise (Isometric)

A1 | One Leg Balance (floor)

A1 | Single Leg Compass

H1 | Hip Extension - Supine (isometric)

H2 | Glute Bridge

K1 | Bench Squats

K1 | Double Leg Press

K1 | Free Squat (body weight)

K1 | Hamstring Curls - Prone (Banded)

K1 | Hamstring Curls (prone) - Double Leg

K1 | Hamstring Curls (sitting) - Double Leg

K1 | Hamstring Isometric Holds (stand)

K1 | Heel Pushes (sitting)

K1 | One Leg Ball Squat (bar)

K1 | One Leg Squat - Wall (Isometric)

K1 | Physio Lunge (regression)

K1 | Single Leg Press - Sitting (Banded)

K1 | Step Down (bar)

K1 | Step Down (regression)

K1 | TKE - Extension and Raise

K1 | VMO Squeezes

K2 - Wall Squat - Isometric (Banded)

REHAB LEVEL 2

A2 | BOSU Balance (1 leg)

A2 | Single Leg Compass (BOSU)

A2 | Star Excursion Test

H2 | Hip Extension Bridge (ball)

H2 | Straight Leg Raise (SLR)

H3 | Glute Bridge (band)

K1 | One Leg Ball Squat (isometric)

K2 | 1 Leg Eccentric Decline Squat

K2 | Ball Squat

K2 | Front Squat (band - one leg)

K2 | Front Squats (band)

K2 | Front Squats - KB

K2 | Hamstring Curls (eccentric)

K2 | Hamstring Curls (eccentric) (band)

K2 | Hamstring Curls (eccentric) - Sitting

K2 | Hamstring Curls - eccentric sitting (band)

K2 | Hamstring Drops (stand)

K2 | Hamstring Flicks

K2 | Hamstring KB Deadlift

K2 | Marching Hurdles

K2 | One Leg Ball Squat (regression)

K2 | Physio Lunge

K2 | Romanian Deadlift (banded)

K2 | Romanian Deadlift - KB

K2 | Single Leg Deadlift (banded load)

K2 | Single Leg Press (eccentric)

K2 | Single Leg Sit to Stand (supported)

K2 | Sit to Stand (split stance)

K2 | Skater Squat (slider)

K2 | Skier Squat

K2 | Step Down (toe taps)

K2 | TKE - Standing (band)

K2 | TKE - Wall (Small Ball)

K2 | TKE - Wall (Swiss Ball)

K2 | TRX Crouch

K2 | TRX Pistol Squat - Eccentric

REHAB LEVEL 3

H3 | Bench Hip Thrust (band)

H3 | Copenhagens - Long Lever

H3 | Hip Extension Bridge (ball - 1 leg)

H4 | Glute Bridge - one leg

K3 | BOSU Side Steps

K3 | Free Squat (BOSU)

K3 | Front Squat KB (band one leg)

K3 | Front Squats (banded load)

K3 | Front Squats KB (band)

K3 | Hamstring Bar Deadlift

K3 | Hamstring Bridge Slide - eccentric

K3 | Hamstring Curls (ball)

K3 | Hamstring Curls - single leg (band)

K3 | Hamstring Curls (sitting) - Single Leg

K3 | Hamstring Curls - standing single leg (band)

K3 | Hip Extension (4-point - band)

K3 | Knee Extension (sitting - band)

K3 | Lateral Step Ups

K3 | Leg Extension - Sitting (band)

K3 | One Leg Ball Squat

K3 | Physio Lunge (band)

K3 | Pistol Squat - Eccentric

K3 | Reverse Lunge (slider)

K3 | Single Leg Deadlift

K3 | Single Leg Deadlifts - Supported

K3 | Single Leg Elevated Bridge - Eccentric

K3 | Single Leg Hop (for distance)

K3 | Single Leg Press

K3 | Single Leg Sit To Stands

K3 | Skier Squat (band)

K3 | Squat and Pivot (ball)

K3 | Squat and Pivot (band)

K3 | Standing Single Leg Press (banded)

K3 | Step down - Banded TKE

K3 | Step Down (Lateral band)

K3 | Sumo Squats

K3 | TRX Pistol Squat

REHAB LEVEL 4

H4 | Crab Walks (band)

K2 | Double Leg Elevated Bridge

K4 | 1 Leg Hop Up / Down

K4 | 1 to 2 Leg Hop Down

K4 | 1 to 2 Leg Hop Up

K4 | BOSU Side Jumps

K4 | Box Jump (Rotation)

K4 | Change Direction Step

K4 | Front Squat KB (BOSU)

K4 | Hamstring Bridge Slide

K4 | Hamstring Curls - one leg (ball)

K4 | Ladder Side Steps

K4 | Lateral Step Up (band)

K4 | Leg Extension (Eccentric)

K4 | Medial and Lateral Hops

K4 | One Leg Ball Squat (banded load)

K4 | Physio Lunge (banded load)

K4 | Physio Lunge KB

K4 | Pistol Squats

K4 | Romanian Deadlift (band one leg)

K4 | Running Drills

K4 | Running Side Steps

K4 | Single Leg Deadlift (band)

K4 | Single Leg Deadlift (BOSU)

K4 | Single Leg Elevated Bridge

K4 | Single Leg Hops (plus pattern)

K4 | Single Leg Side Jump + Rotation

K4 | Single Leg Side Jump Up / Down

K4 | Skater Squat (Banded Load)

K4 | Skier Squat (BOSU)

K4 | Squat Jump Turns

K4 | Step Down (banded load)

K4 | Step Down (BOSU)

K4 | Step Down KB

K4 | Triple Leg Crossover Hop (for distance)

K4 | Triple Leg Hop (for distance)