Flexion extension knee (standing)

Purpose of the exercise

Mobility and activation exercise for the knee joint, hamstrings and quadriceps. Improves knee flexion and extension range of motion in standing position, activates leg muscles and helps restore normal knee movement. Also effective for improving balance, proprioception and ankle stability. Helps prepare the knee for functional movements such as walking and climbing stairs.

Supplies

• Wall or chair for balance support (optional)
• Sufficient space to stand
• Flat, stable surface

Starting position

1. Stand upright with feet hip-width apart
2. Keep your arms next to your body or use light support for balance
3. Weight on your standing leg
4. Keep your torso upright and stable
5. Tighten your core
6. Eyes forward

Implementation

1. Bend one knee and bring your heel to your buttock
2. Keep your upper leg vertical (do not move forward or backward)
3. Bend as far as comfortably possible (ideal: heel touches buttock)
4. Hold briefly in the bent position
5. Extend your leg back to the ground in a controlled way
6. Place your foot back on the ground
7. Repeat the movement

Points of interest

• ✓ Keep your standing leg stable (don't wobble)
• ✓ Keep your upper leg vertical during bending
• ✓ Move in a controlled and conscious manner
• ✓ Stay within your comfort zone (no pain)
• ✓ Keep your torso upright and stable
• ✓ Breathe calmly during the movement
• ✗ Avoid swinging or using momentum
• ✗ Don't let your upper leg move forward or backward
• ✗ Don't lose your balance (use support if necessary)
• ✗ Don't force past pain or discomfort
• ✗ Do not lean forward or sideways
• ✗ Do not overstress (stay relaxed)

When this exercise?

This exercise is suitable in rehabilitation after knee injuries or surgery when loading in the standing position is allowed (in consultation with physiotherapist). Ideal as a progression of the lying version. Very effective as a warm-up exercise for leg training or sports activities. Perfect as daily mobility exercise for knee stiffness. Also valuable for the elderly to maintain knee mobility and balance. Suitable as activation exercise for hamstrings and quadriceps. Can be performed several times a day. For acute knee pain, swelling or instability, have a physiotherapist assess first. Use support for balance if needed.