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Nine-Move Beginner Knee Circuit

Move from supported standing strength into floor-based glute, hip, core, and quad work in a timed beginner circuit.

Leg strengthKnee and hip stability
About 10 min · 9 movements · Sturdy chair, exercise mat, and optional balance support · Beginner follow-along knee-support circuit

ORIGINAL VIDEO

BEST Knee Strengthening Exercises for Beginners [Fix Knee Pain]

The source description lists all standing and floor exercises. Complete English captions verify their nine-block order, 60- and 30-second timing, target-side logic, technique cues, and modifications.

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.

  1. 01
    Chair Squatsabout 1 min

    Hinge the hips back, lightly touch the chair, and stand with knees tracking over toes.

  2. 02
    Standing Terminal Knee Extensionsabout 1 min

    Slightly bend the target knee and use the quadriceps to straighten it without snapping.

  3. 03
    Standing Lateral Leg Liftsabout 1 min

    Stand tall on one leg while lifting the other leg sideways, then switch after 30 seconds.

  4. 04
    Single-Leg Deadliftsabout 1 min

    Balance on the target leg, hinge with a flat back, and use the glute to return upright.

  5. 05
    Two-Second Glute Bridgesabout 1 min

    Squeeze the glutes into a bridge, hold two seconds, and lower slowly.

  6. 06
    Target-Side Clamshellsabout 1 min

    Keep feet together and open the top knee in a controlled clamshell.

  7. 07
    Target-Side Plank Hip Holdabout 1 min

    Hold a bent-knee or full side plank on the target side, splitting the minute if needed.

  8. 08
    Target Straight-Leg Raiseabout 1 min

    Set the quad and lift the straight leg 12–18 inches without letting the knee bend.

  9. 09
    Five-Second Quad-Set Finisherabout 30 sec

    Press the knee toward the floor and alternate five-second quad holds with relaxation.

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SAFETY

Choose comfort and control first

This general routine is not medical treatment. Use a higher chair, shift weight away from a sensitive knee, hold stable support for balance, and choose modified side plank or reverse leg lifts. Stop when pain increases.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.