Quadriceps strengthening exercise options (Q12 - Q17)

Quickly navigate to specific exercises by clicking the links found along the left side of the screen.

Exercise Q12. Forwards/backwards sliding

Starting position

Stand on a sliding surface. 
 

Sliding can be achieved by using a towel on smooth flooring or a plastic bag under the moving foot on carpet.
 

Use hand support (e.g. a chair) for balance

 

Exercise

Slowly slide backwards and forwards with the ‘sliding leg’ (non-arthritis leg) while bending and straightening the arthritis leg.
 

Start with sliding just a few inches forwards and backwards and progress to larger slides as you gain control.
 

Keep your weight on the arthritis leg.
 

Concentrate on keeping your knee positioned over your foot throughout. 

 

Exercise Q13. Forwards/backwards sliding with elastic band

Starting position

Place a loop of elastic band around your arthritis knee and the leg of a table. This will provide a pull outwards on your knee that you must resist by keeping your knee in line with your foot through the whole exercise. 
 

Stand on a sliding surface. 
 

Sliding can be achieved by using a towel on smooth flooring or a plastic bag under the moving foot on the carpet.

 

Use hand support (e.g. a chair) for balance.

 

Exercise

Slowly slide backwards and forwards with the ‘sliding leg’ (non-arthritis leg) while bending and straightening the arthritis leg.
 

Start with sliding just a few inches forwards and backwards and progress to larger slides as you gain control.
 

Keep your weight on the arthritis leg.
 

Concentrate on keeping your knee positioned over your foot throughout. 

Variation: 

Change elastic band colour.

 

Exercise Q14. Step to standing balance on one leg

Starting position

Stand with your feet shoulder width apart.
 

Stand close to a wall for support in case you over balance, if required

 

Exercise

Take a step forwards with your arthritis leg, keeping your knee bent to about 30°. Allow your non-arthritis leg to lift off the floor and practice balancing for as long as you can. 
 

Repeat until you have balanced for approx. 2 minutes in total. Count how many touch downs of your other leg you take in the 2 minutes.
 

Concentrate on keeping your knee positioned over your foot throughout. 
 

 

Exercise Q15. Step to standing balance on one leg with arm movements

Starting position

Stand with your feet shoulder width apart.
 

Stand close to a wall for support in case you over balance, if required

 

Exercise

Take a step forwards with your arthritis leg keeping your knee bent to about 30°. Allow your non-arthritis leg to lift off the floor and practice balancing for as long as you can, while raising your arms out to the side and above the head in an arc. 
 

Repeat until you have balanced for approx. 2 minutes in total. Count how many touch downs you take in the 2 minutes.
 

Concentrate on keeping your knee positioned over your foot throughout.


 

 

Exercise Q16. Sideways sliding

Starting position

Stand on a sliding surface. 
 

Sliding can be achieved by using a towel on smooth flooring or a plastic bag under the moving foot on carpet.
 

Use hand support (e.g. a chair) for balance

 

Exercise

Slowly slide out sideways with the ‘sliding leg’ (non-arthritis leg) while bending the arthritis leg. Then slide back to the starting position.
 

Start with sliding just a few inches and progress to larger slides as you gain control.
 

Keep your weight on your arthritis leg through the whole exercise.
 

Concentrate on keeping your knee positioned over your foot throughout. 


 

 

Exercise Q17. Sideways sliding with elastic band

Starting position

Place a loop of elastic band around your arthritis knee and the leg of a table. This will provide a pull outwards on your knee that you must resist by positioning your knee over your foot through the whole exercise.
 

Stand on a sliding surface. 
 

Sliding can be achieved by using a towel on smooth flooring or a piece of plastic under your moving foot on the carpet. 
 

Use hand support (e.g. a chair) for balance.

 

Exercise

Slowly slide out sideways with the non-arthritis leg while bending your arthritis knee.
 

Start with sliding just a few inches and progress to larger slides as you gain control.
 

Keep your weight on your arthritis leg through the whole exercise.
 

Concentrate on keeping your knee positioned over your foot throughout. 

 

Variation: 

Change elastic band colour.