7-Day Knee-Friendly Legs
Builds the muscles around the knee without deep bending, based on our knee video. Standing moves come in only at the end, and are optional.
Who it's for: Achy knees, or legs that feel weaker than they used to. Time: 6 to 9 min a day.
Use a sturdy chair without wheels, against a wall if you can. Stop if you feel chest pain, dizziness, unusual breathlessness or sharp pain. This is general exercise information, not medical advice. Safety guide.
Your browser is blocking storage (private browsing does this), so your ticks won't be saved.
Progress is saved in this browser on this device only.
Day 1
All gentle today. Notice which knee feels different.
6 exercises, about 6 min
See the exercises
Day 2
Hamstring Curls work the back of the thigh.
6 exercises, about 6 min
See the exercises
Day 3
Straight Leg Raise: tighten the thigh before you lift.
7 exercises, about 7 min
See the exercises
Day 4 (rest)
Rest day. A few Ankle Circles are fine if your knees feel stiff.
Day 5
Eight moves. Knee Drives are new. Keep them low if your hips complain.
8 exercises, about 8 min
See the exercises
Day 6
Optional today: Partial Sit To Stand. Only if you can stand without help, with the chair against a wall.
8 exercises, about 8 min
See the exercises
Day 7
Last day. Try the 30-second chair stand check again next week to see how your legs are doing.
9 exercises, about 9 min
See the exercises