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Thigh & Knee

Feel free to click on any of the headings below to jump right to the section you need.

knee skeleton highlight

Click each link above or scroll down to explore Stretches, Exercises and helpful Posture Do's/Don'ts for your Thigh & Knee.


If you require any further assistance with these stretches/exercises or have questions about information provided please contact your Work-Fit representative here!  We are happy to help!

Regular physical activity is safe for most people.  However, if you have any pre-existing medical conditions or have never participated in regular exercise, check with your doctor before starting any exercise program.

Tips For Success

  • Breathe comfortably and maintain good posture throughout the exercises.
  • Engage the muscles of your abdomen throughout the exercises to assist with posture and protect the back.

Stretches

Hold each stretch for 15-60 seconds and repeat 2-4 times.

Quad Stretch (Standing)

quad stretch

Stand near a stable surface to assist with balance, grab your foot/ankle and pull towards your buttocks.

Quad Stretch (lying)

quad stretchquad stretch

Lay on your stomach resting your head on your arm. Bring your foot towards your buttocks and hold around your foot/ankle. If too difficult to reach foot, use a strap.

Butterfly/Groin Stretch

butterfly groin stretch
butterfly groin stretch

Maintain good upper body posture, bring bottom of your feet together, slowly lean torso toward floor/feet.

Hamstring Stretch (Seated or Standing)

hamstring stretch
hamstring stretch

Maintain good upper body posture, extend leg out in front of you putting your heel on the floor, knee can be straight or slightly bent, slowly lean torso forward. Repeat on opposite side.

Exercises

Start with 1 set of 10. Gradually increase to 2 to 3 sets of 10 with a short rest in between sets.

Step Ups

step up exercise
step up exercise

Maintain good upper body posture, place one foot on step, step up with opposite foot, return to start position.

Step Ups with Balance

step up exercise
step up exercise

Maintain good upper body posture, place foot on step, step up with opposite foot bringing hip/knee to 90˚, return to start position.

Lunge

lunge exercise
lunge exercise

Maintain good upper body posture, position feet in a wide scissor stance, slowly lower back knee towards the floor while keeping body weight in the front heel.

**Important: don’t allow front knee to go forward past your toes**

Straight Leg Raise

straight leg raise exercise
straight leg raise exercise

Lay on your back with one leg extended out in front of you and the other knee bent with foot on the floor. Keeping your knee straight, slowly raise your leg, lower leg back to the floor.

Squat

squat exercise
squat exercise

Maintain good upper body posture, feet shoulder width apart, keep body weight in the heels of your feet, slowly squat down.

**Important: don’t allow front of knee to go forward past your toes**

Wall Squat

wall squat exercise
wall squat exercise

Maintain good upper body posture, feet shoulder width apart, keep body weight in the heels of your feet, slowly squat down.

**Important: don’t allow front of knee to go forward past your toes**

Posture

Do's:

Practice these safe postures

good knee posture
  1. Sit in a 90/90 position with feet flat on floor.

Don't:

Do not adopt these postures

bad knee posturebad knee posture
  1. Sitting with feet hooked on chair legs
  2. Sitting with feet on tiptoes
  3. Sitting with ankles crossed and legs extended
  4. Sitting with ankles crossed and feet flat on the floor

Interested in having ergonomics and injury prevention for your workforce?

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