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 Flexors (Thomas Test)

HS | Hip Sofa Stretch (Kneeling)

HS | Hip Sofa Stretch (Standing)

HS | ITB - Foam Roller

KS | Hamstrings (Bench)

KS | Hamstrings - Foam Roller

KS | Hamstrings (Kneeling)

KS | Hamstrings (Sitting) - Power Band

KS | Hamstrings (Supine) - Power Band

KS | Hamstrings - TP Ball

KS | Hip Flexors / Quadriceps (Wall)

KS | Knee Extension (Prone) - Off Bed

KS | Knee Flexion (Assisted AP)

KS | Knee Flexion (Bench)

KS | Knee Flexion - Kneeling (Wall)

KS | Knee Flexion (Prone) - Assisted

KS | Knee Flexion ROM (Supine)

KS | Passive Knee Extension - Towel

KS | Quadriceps (bench)

KS | Quadriceps (BOSU)

KS | Quadriceps - Foam Roller

KS | Quadriceps - Kneeling (Wall)

KS | Quadriceps (Prone) - Band Assisted

KS | Tibia AP Glide - Lunge (Power Band)

LS | Child's Pose

REHAB LEVEL 1

A1 | Calf Raise (Isometric)

A1 | One Leg Balance (Floor)

A1 | Single Leg Compass

A2 | BOSU Balance (2 Legs)

H1 | Hip Extension (Isometric) - Supine

H2 | Glute Bridge

K1 | Bench Squats

K1 | Double Leg Press

K1 | Hamstring Curls (Isometric) - Band

K1 | Hamstring Curls (Prone) - Band

K1 | Hamstring Curls (prone) - Double Leg

K1 | Hamstring Curls (sitting) - Double Leg

K1 | Hamstring Holds (Isometric) - Standing

K1 | Heel Pushes (sitting)

K1 | Knee Extension (Isometric) - Band

K1 | One Leg Ball Squat - Bar

K1 | One Leg Ball Squat (Isometric)

K1 | One Leg Squat (Isometric) - Wall

K1 | Physio Lunge (Regression)

K1 | Quadriceps (Isometric)

K1 | Single Leg Press (Sitting) - Band

K1 | Squat (TRX)

K1 | Squat (Unloaded)

K1 | Step Down (Bar)

K1 | TKE - Heel Raise

K1 | TKE - Heel Raise (Band Assisted)

K1 | Wall Squat (Isometric)

REHAB LEVEL 2

A2 | Single Leg Compass (BOSU)

A2 | Star Excursion Test

A3 | BOSU Balance (1 Leg)

H2 | Crab Walks - Band

H2 | Hip Extension Bridge (Ball)

H2 | Straight Leg Raise (SLR)

H3 | Glute Bridge (Band)

K2 | 1 Leg Decline Squat (Eccentric)

K2 | Double Leg Elevated Bridge

K2 | Hamstring Curls (eccentric)

K2 | Hamstring Curls (Eccentric) - Band

K2 | Hamstring Curls (Eccentric) - Loop Band

K2 | Hamstring Curls (eccentric) - Sitting

K2 | Hamstring Curls (Eccentric - Sitting) - Band

K2 | Hamstring Drops

K2 | Hamstring Flicks

K2 | Hamstring KB Deadlift

K2 | Knee Extension - Machine

K2 | Marching Hurdles

K2 | One Leg Ball Squat (Regression)

K2 | Physio Lunge

K2 | Reverse Heel Tap - Band

K2 | Romanian Deadlift - Band

K2 | Single Leg Deadlift - Banded Load

K2 | Single Leg Deadlift (Eccentric)

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 | Squat - Band

K2 | Squat - Band (1 Leg)

K2 | Squat - KB

K2 | Step Down (Regression)

K2 | Step Down (Toe Taps)

K2 | Swiss Ball Squat

K2 | TKE (Standing) - Band

K2 | TKE (Standing) - Pilates Ball

K2 | TKE (Wall) - Swiss Ball

K2 | TRX Crouch

K2 | TRX Pistol Squat - Eccentric

K2 | Wall Squat (Isometric) - Band

REHAB LEVEL 3

A3 | Diamond Hops

H3 | Copenhagens (Long Lever)

H3 | Hip Extension Bridge (1 Leg) - Ball

H3 | Hip Thrust - Band

H4 | Glute Bridge - one leg

K3 | Front Squats KB (band)

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 1 Leg) - Band

K3 | Hamstring / Hip Extension (Bench) - Band

K3 | Hamstring Nordics (Power Band Assisted)

K3 | Jump Down and Medial Hop (Opposite Leg)

K3 | Knee Extension (Band)

K3 | Lateral Step Up (Box)

K3 | Leg Extension - Sitting (band)

K3 | One Leg Ball Squat

K3 | Physio Lunge - Lateral Band

K3 | Pistol Squat - Eccentric

K3 | Reverse Lunge (slider)

K3 | Romanian Deadlift - Bar / Pole

K3 | Romanian Deadlift - KB

K3 | Side Steps (BOSU)

K3 | Single Leg Deadlift - KB

K3 | Single Leg Deadlifts - Supported

K3 | Single Leg Elevated Bridge (Eccentric)

K3 | Single Leg Hop (for distance)

K3 | Single Leg Press

K3 | Single Leg Press (Standing) - Band

K3 | Single Leg Sit To Stands

K3 | Skier Squat - Lateral Band

K3 | Squat and Pivot (ball)

K3 | Squat and Pivot (band)

K3 | Squat (Band - 1 Leg) - KB

K3 | Squat (BOSU)

K3 | Squats - Power Band

K3 | Step Down (Banded TKE)

K3 | Step Down - Lateral Band

K3 | Sumo Squats

K3 | TRX Pistol Squat

L3 | Hip Extension (4pt) - Band

REHAB LEVEL 4

H4 | Crab Steps - Band

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 and Rotation

K4 | Change Direction Step

K4 | Front Squat KB (BOSU)

K4 | Hamstring Bridge Slide

K4 | Hamstring Curls (1 Leg) - Ball

K4 | Hamstring Nordics

K4 | Hurdle Hops

K4 | Jump Down and Medial Hop (Same Leg)

K4 | Knee Extension (1 Leg) - Machine

K4 | Ladder Side Steps

K4 | Lateral Hop Box and Hold

K4 | Lateral Step Up (band)

K4 | Leg Extension (Eccentric)

K4 | Medial and Lateral Hops

K4 | Mini-tramp - Hop and Hold

K4 | Mini-tramp - Med / Lat 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 | Side Hop - 40cm Test

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)