Five Foundation Knee-Strength Exercises
Build a beginner knee-strength base with quad sets, straight-leg raises, short-arc extensions, bridges, and side-lying hip abduction.
ORIGINAL VIDEO
Stop Knee Pain Now! 5 Exercises To Strengthen Your Knees
Five hand-authored source chapters, description timestamps, and complete English captions agree on action order, one-to-three-set progression, hold times, and equipment substitutions.
Original video: Tone and Tighten · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Quad Sets10 reps · about 16.7 min
Press the back of the knee down and hold the quadriceps contraction for three to five seconds.
- 02Straight-Leg Raises10 reps · about 15 min
Set the quad, keep the knee straight, and lift the whole leg about twelve inches.
- 03Short-Arc Quad Extensions10 reps · about 13.3 min
Support the knee over a roll and straighten the final 10–15 degrees slowly.
- 04Three-Second Glute Bridges10 reps · about 10 min
Squeeze glutes and hamstrings into a bridge and hold about three seconds.
- 05Heel-Led Side-Lying Hip Abduction10 reps · about 13.3 min
Lie on the side and lift the straight top leg up and back with the heel leading.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
This is general education, not diagnosis or treatment. Stop if pain increases, maintain a straight knee during leg raises, and use the two-leg bridge instead of its optional single-leg progression.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.