WARMUP

⭐ Starting Position
- Sit on a stable dining chair with feet flat, shoulder-width apart.
- Scoot slightly toward the front edge of the chair.
- Knees should be at or slightly above hip height.
- Place hands lightly on thighs — no pushing, just support.⭐ The Movement
- Lean forward slightly: this shifts weight into the mid-foot and reduces knee strain.
- Begin to stand — BUT only halfway: rise 2–4 inches off the chair, just enough for butt to be barely hovering. Don't NOT stand fully upright. Hold that “hover” for 1–2 seconds.
- Slowly sit back down: return to the chair under control, lightly touching down rather than plopping.⭐ Reps & Feel
You should feel it mainly in your thighs and glutes, not sharp pain in the knee.
The motion is small and controlled — think “tiny squat” rather than “stand all the way up.”⭐ Safety Notes
If the move still causes discomfort, use a higher chair.
If balance is uncertain, place the chair against a wall for stability.
Slow speed is more important than depth.
Mild muscular fatigue is good — joint pain is not.

DEMOS

Seated Knee Extensions

Heel-to-Toe Rocking

Hip Hinge Practice

1. Box Squat – from dining chair3 × 8–12 repsHands lightly on thighs if needed.Target: quads, glutes, knee confidence

2. Step-Ups (Low Stair Step)2 × 8 each legHold railing for balance. Go slowly.Target: quads, glute med, stability

3. Incline Dumbbell Chest Press (bench)Use two 5-lb, 8-lb or 10-lb dumbbells.3 × 8–12 repsTarget: upper body strength

4. Kickstand Romanian Dead-Lifts (RDLs)2 × 10 each sideHold no weight at first; 90% weight on front foot.❗️SKIP this move if you feel any pain/ache twinges in lower back.Target: glutes + hamstrings without stressing knee

5. Seated Dumbbell Curl → Overhead Press (light)2 × 8 –10 repsUse 5-lb dumbbells.🩵 Modification: If overhead part bothers you, curl only.Target: arm + shoulder stability (very helpful for daily life)

6. Glute Bridge (on floor)3 × 10–12 repsTarget: glutes + posterior chain (supports knees massively)

7. Standing Calf Raises (holding wall)2 × 12–15 repsTarget: ankle + knee stability

8. Cool Down – 3 minutes* Hamstring stretch (seated) – 20 sec each leg* Quad stretch (standing with support) – 20 sec each leg* Ankle circles – 10 each foot

1. Straight-Leg Raise (supine)2 × 12 each leg🩵 Helpful Modification: start with your straight leg resting on a bench or chair, to reduce your range-of-motionTarget: VMO quad strength (critical for replaced knees)

2. Wall Sit - Partial Depth3 × 20–30 secondsYour back on the wall, knees only slightly bent (≈ 20–30°).Target: quad endurance without movement load

3. Stair Step-Down2 × 6–8 each leg❗️HOLD the railing; move very controlled; stop at the first sign of pain - that is your range-of-motion, don't go past it.Target: eccentric quad strength (huge for knee pain reduction)

4. Seated Row (Dumbbells)3 × 10Lean slightly forward on bench, row dumbbells back. Use 5-lb, 8-lb or 10-lb dumbbellsTarget: upper back for posture

5. Supported Hip Abduction2 × 12 each legStanding holding a chair. Lift leg out to the side with control.Target: glute med (key for knee alignment)

6. Farmer Carries (Walking Holds)3 × 20–30 secondsHolding 10–15 lb dumbbells at sides; walk around your space for set duration.🩵 Don't venture too far from surfaces you can set the dumbbells down on safely, in case your grip gives out.)Target: grip, core, hip stability, balance confidence

7. Cool Down – 3 minutes* Gentle hip flexor stretch* Calf stretch* Slow breathing (3 deep breaths)