Exercise program

Below we have exercise examples you can do at home. For your reference, follow the guidance below.

See exercises and instructions in the infographic and video below:

Two legged bridging

One leg bridging

See exercises and instructions in the infographic and video below:

Bench plank

Bench plank 30 degrees

Elbow plank

In the early stages of exercise rehabilitation, the current evidence indicates that hip focused exercises may be more effective than knee focused exercises. However, in the longer term, combining hip and knee exercises is likely to improve your outcomes.

As squatting is a knee base exercise, we suggest you start with the first 3 exercises (hip and core) on this site in the initial 2-3 weeks, especially if your knee is still quite painful. Once your pain has settled a little and you are making progress with the first 3 exercises, then gradually introduce this 4th exercise, being guided by your pain response.

 

Free squats

Single leg squats

 

See exercises and instructions in the infographic and video below:

Side leg lifts

Standing hip adduction