Newsletter Video, October 2025
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Disclaimer - Any exercises recommended here are for educational purposes only, and before you try any of them, consult with your therapist or doctor.
Knee Stability Exercises from the Video
Glute Bridges
- Lie on your back with your knees bent and feet flat on the floor.
- Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.
- Hold briefly at the top, then lower slowly back to the ground.
- Perform 10–15 reps, working up to 3 sets.
- Purpose: Strengthens hips and reduces strain on the knees.
Common Mistakes to Avoid:
- Arching your lower back instead of lifting with the glutes.
- Pushing through your toes instead of your heels.
- Letting your knees flare outward or collapse inward.
Clamshells
- Lie on your side with your knees bent at about 90 degrees and feet stacked together.
- Keeping your feet in contact, slowly raise your top knee as if opening a clamshell.
- Pause at the top, then lower with control.
- Do 10–15 reps per side, progressing to 3 sets.
- Purpose: Improves hip stability and helps keep knees aligned during movement.
Common Mistakes to Avoid:
- Rolling your hips backward to cheat the movement.
- Letting your feet separate instead of staying together.
- Moving too quickly and losing muscle control.
Step-Downs
- Stand sideways on a stair or step, one foot on the step and the other hanging off the edge.
- Slowly lower your heel toward the floor until you lightly tap or feel slight discomfort.
- Return to the starting position by pressing through the foot on the step.
- Perform 10–15 reps, 2–3 sets per leg.
- Purpose: Builds quadriceps strength while limiting stress on the kneecap.
Common Mistakes to Avoid:
- Dropping too quickly instead of lowering with control.
- Allowing the knee of the working leg to cave inward.
- Leaning your upper body excessively to one side for balance.
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Disclaimer
The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.
