Knee Flexor Exercises

Aug 15, 2010 | By Jen Weir

Knee flexion is performed primarily by your hamstring muscles, which cross your hip and knee joints. Knee flexor exercises are used for physical therapy to improve knee stability or rehab a strained hamstring muscle. It's best to begin with simple range-of-motion exercises and progressively increase the difficulty of the exercises as your abilities and strength improve.

Prone Knee Flexion

Prone knee flexion is a simple exercise that requires minimal strength. This exercise is appropriate if you're beginning a rehabilitation program. Lie face-down with your legs extended. Bend your knee to bring your heel toward your buttock. Pause, then slowly lower your leg. Aim for slow, controlled movements and avoid jerking your leg up and down. Repeat the flexion 10 to 15 times, then switch legs.
Increase the difficulty of this exercise by working against a resistance band. Attach one end of the band to a secure object and loop the other end around your foot. Pull your heel against the band, moving toward your buttocks.

Standing Knee Flexion

Standing knee flexion is slightly more difficult than the prone position because you must work against gravity to flex your knee. Stand behind a sturdy chair and place your hands on it for balance. Transfer your weight to your left leg and lift your right heel toward your buttocks. Lower your foot back to the floor as slowly as you can. Complete 10 to 15 repetitions, then switch legs. Add a resistance band or ankle weights to this exercise to make it more challenging.

Weighted Knee Flexion

Weighted knee flexion is a more challenging exercise that should only be performed when you're able to fully flex your knee pain-free. Position yourself face-down on a leg curl machine with your legs beneath the roller pads. Press the back of your legs into the pads to lift your heels toward your buttocks. Flex your knees as far as possible, then slowly return to the starting position. Complete 10 to 15 repetitions of this exercise.