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Stretching & mobility

Knee mobility routine: bend and straighten your knee

A knee needs to bend and to straighten fully: stairs and chairs use about 90 to 120 degrees of bend, and a knee that won't go straight changes how you walk. This routine works both directions slowly, little and often, then uses the range on a chair and a step. It is for a stiff knee without warning signs: after an operation, your surgical team's plan comes first.

12 minBeginner9 movesA bench or box · Something with weight · A stepQuads · Calves · Hip flexors · Hamstrings · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm up

  1. Knee circles5 slow circles each way
    Beginner · Quads, Calves, Hamstrings · 3D demoSmall and comfortable; leave them out if a knee feels unstableHarder: Toes-tucked kneeling (toe squat)

Bend

  1. Supine heel slide10 slow slides each leg
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoSlide your heel towards your bottom as far as is comfortable, pause 2 seconds, then slide back until the leg is straightHarder: Hip windshield wipers

Straighten

  1. Quad set (static quads)10 holds of 5 seconds
    Beginner · Quads · 3D demoHeel on a rolled towel, nothing under the knee; tighten your thigh to press the back of the knee downHarder: Straight-leg raise
  2. Seated knee extension (chair)10 each leg, no weight
    Beginner · Quads · 3D demoStraighten the knee fully, pause, lower slowlyEasier: Quad set (static quads)Harder: Leg extension

Stretch the front and back of the thigh

  1. Side-lying quad stretch2 holds of 30 s each leg
    Beginner · Quads, Hip flexors · 3D demoDraw the heel towards your bottom to a gentle pull; knees togetherHarder: All-fours quad stretch
  2. Supine hamstring stretch with a strap2 holds of 30 s each leg
    Beginner · Hamstrings, Calves · 3D demoLet the knee straighten as far as is comfortableEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Use the range

  1. Sit to stand from a chair2 sets of 8
    Beginner · Quads, Glutes, Hamstrings · 3D demoTouch the seat without dropping into it; a higher seat if your knee hurtsEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Step-up8 each side
    Beginner · Glutes, Quads, Hamstrings · 3D demoA low, stable step and a hand on a railEasier: Low step-upHarder: Dumbbell step-up
  3. Backward walking2 lengths of 10 m
    Beginner · 3D demoShort steps, a hand on a wall or counterHarder: Backward sled drag

Tips

  • While the knee is stiff, repeat the heel slides and quad sets 2 or 3 times a day. NHS inform's knee exercises start with 2 or 3 repetitions at a time through the day and build up from there.
  • Do the bending and straightening most days, and the whole routine 2 or 3 times a week. Once you're happy with your range, 2 or 3 days a week keeps it, as our flexibility guide says.
  • Pain from 0 to 2 out of 10 is fine, and up to 5 is acceptable if your knee is back to its usual level by the next morning; for tendon pain just below or above the kneecap, keep it to 3 or less. Sharp, catching or giving-way pain, or new swelling, means stop. That's our knee guides' rule.
  • Don't rest or sleep with a pillow under the knee: it can stop the knee getting fully straight. Support the calf and heel instead (our suggestion, following our knee replacement guide).
  • Follow your surgical team's limits. Our knee replacement, hip replacement and ACL (anterior cruciate ligament) injury guides cover the stages.
  • The knee is not bending to about 90°, or not getting straight, by around 6 weeks, or it was moving well and is getting stiffer: tell your physiotherapist or surgical team now rather than waiting for a routine appointment. Stiffness is easier to treat early. (The 6-week check is our threshold, built from NHS trust leaflets.)
  • With a swollen knee, bending is usually limited by the swelling itself: settle the swelling and see our swollen knee guide rather than forcing the bend (our suggestion, following our knee pain hub).
  • Get advice from NHS 111 now: the knee locks, gives way or clicks painfully. Painless clicking is normal.
  • Get advice from NHS 111 now: after a twist, your knee won't go fully straight, or something blocks the last part of straightening, even if you can still walk on it. A torn piece of meniscus caught in the joint can do this, and it needs checking promptly.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the knee mobility routine: bend and straighten your knee take?

About 12 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Something with weight, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.