Single-leg squat control
Stand on one leg in front of a mirror. Bend slightly, keeping the knee OVER the second toe — not falling inwards.
- 10 times
- Once a day
Should feel: The hip and thigh working Should not feel: The knee collapsing inwards
Home / Patient library / Exercise sheets / Sheet 32
Kneecap and hip exercises
Hip & knee · Kneecap pain
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Clamshell
Lie on your side, knees bent. Lift the top knee, keeping the feet together and the hips still.
- 15 times
- Daily each side
Should feel: The side of the buttock working Should not feel: The hips rolling back
Side-lying hip lift
Lie on the UNAFFECTED side. Lift the top leg straight up.
- 15 times
- Daily each side
Should feel: The side of the hip working Should not feel: Back pain
Quad sets
Tighten the thigh with the leg straight.
- Hold 5 seconds
- 15 times
Should feel: The thigh working Should not feel: Kneecap pain
Step down
Stand on a low step and lower the other heel slowly towards the floor.
- 10 times
- Daily
Should feel: Controlled lowering Should not feel: The knee falling inwards
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
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