Standing with your buttocks resting on the wall, step-stance, with the knee to be exercised placed behind, the foot near the wall. Place a soft squeezy ball behind your knee and press the knee into the ball, generating a really effective contraction in your quadriceps muscle. Ensure that throughout this exercise that you maintain pressure through your heel.  Repeat this movement.

How many how often?

Try doing 10 to 15 exercises at a time, in 2 or 3 sets, with a short rest in between. You can repeat this again in the day.

What is the benefit of this exercise?

This is an excellent exercise for beginning to strengthen the muscles around the knee. The quadriceps are vital for walking, stairs, cycling, and standing. This exercise is very effective at activating and strengthening this group of muscles.

What can I expect to happen?

You may feel some initial knee ache, and tiredness in the thigh. All of this is normal. After getting used to the exercise, you might find that your walking feels easier, and your confidence in your knee is higher as it feels more stable.

Works best with?

Hip extension exercise, clamshell, early squat exercise, calf stretch, knee mobilising exercise.