Knee Rehab - Medium
Imported from Exercises for Derek Wong
Exercises
1Single leg knee extension10 reps × 3 sets · 20kgLeft
Seated Knee Extension is a knee strengthening and quadriceps strengthening option focused on hip, knee. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Single leg knee extension. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Single leg knee extension. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
2TKE with band for single leg10 reps × 3 setsLeft
Banded Terminal Knee Extension Squat is a knee strengthening option focused on knee. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for TKE with band for single leg. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for TKE with band for single leg. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
3Single leg wall sit hold20s hold × 3–5 reps × 3 sets—
Single Leg Wall Sit is a knee stability and knee strengthening option focused on knee. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Single leg wall sit hold. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Single leg wall sit hold. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
4Glute bridge with band15 reps × 3 sets"squeeze glutes at the top"Both
Banded Glute Bridge is a glute strengthening and hip strength option focused on hip. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Glute bridge with band. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Glute bridge with band. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
squeeze glutes at the top
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
5Calf raises off a step15 reps × 3 setsLeft
Single Leg Calf Raises is a ankle strengthening option focused on ankle. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Calf raises off a step. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Calf raises off a step. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
