How to do it
No equipment needed - just a bit of space.
Lie on your back with the operated leg straight and the other knee bent with that foot flat on the surface.
- Tighten the thigh muscle of your straight leg to press the back of the knee down firmly.
- Keeping the knee locked completely straight, lift the whole leg to about the height of the bent knee.
- Hold for a moment, still keeping the knee straight.
- Lower the leg slowly back down and relax.
Form cues
- The knee stays locked straight the whole time - no bend appears as you lift.
- The movement comes from your hip, with the front of your thigh doing the work.
- You keep breathing steadily rather than holding your breath.
Common mistakes
- Letting the knee bend or sag as the leg comes up.
- Lifting the leg too high - the height of the other bent knee is plenty.
- Arching your lower back to help the leg up.
Safety: Stop and message your physio if you cannot lock the knee fully straight, or it becomes much more swollen and warm than usual.