Therapeutic exercises for knee osteoarthritis – beginner

therapeuticBeginnerAllUpdated 27/02/2026

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Goal

Restore function and load tolerance with safe progression. Beginner workout focused on therapeutic exercise osteoarthritis of knee. Combine strength exercises, motor-control work and mobility to improve stability. If you are in an acute phase or have a diagnosed condition, follow your physiotherapist’s guidance. Prioritize technique, respect recovery periods and adapt the load to your level.

Workout plan

Running and walking

#1Beginner

Running and walking

walking/trotar to ritmo firme, durante 5 minutes

#2Beginner

Step up stairs

Durante 3-5 minutes

Half squat with stability ball

#3Beginner

Half squat with stability ball

3 sets15 repsin su defecto wind one towel or manta for que facilite the glide on the wall.

Calf raise standing supported

#4Beginner

Calf raise standing supported

3 sets15 reps

Hip abduction with support in chair

#5Beginner

Hip abduction with support in chair

3 sets15 reps

Hip extension standing with support

#6Beginner

Hip extension standing with support

3 sets15 repsCuidado, no arquear (extender) the back.

Isometric quadriceps seated

#7Beginner

Isometric quadriceps seated

3 sets10 repsRealizar one contraction of the quadriceps. Mantenerla 6-8 seg. Repetir 10 veces. rest of 30 segundos. 2 series más.

Isometric hamstrings seated

#8Beginner

Isometric hamstrings seated

Realizar one contraction of hamstrings. Mantenerla 6-8 seg. Repetir 10 veces. rest of 30 segundos. 2 series más.

#9Beginner

Pull-ups

3 sets25 repsSegún level, usar machine pull-ups asistidas.

Hip flexion seated

#10Beginner

Hip flexion seated

3 sets15 reps

Stand up from seated

#11Beginner

Stand up from seated

3 sets15 reps

#12Beginner

Step-up

3 sets15 reps

Step down step lateral

#13Beginner

Step down step lateral

3 sets15 reps

Movement lateral with resistance band

#14Beginner

Movement lateral with resistance band

3 sets15 repsQue the knee esté siempre alineada with your ankle

#15Beginner

Reverse lunge

3 sets15 reps

Bridge of the shoulders and glutes and support prone

#16Beginner

Bridge of the shoulders and glutes and support prone

3 sets15 reps

Isometric adductor squeeze with ball knees bent

#17Beginner

Isometric adductor squeeze with ball knees bent

3 sets15 reps

#18Beginner

The clamshell

3 sets15 reps

Balance on one leg

#19Beginner

Balance on one leg

5 sets30 reps30 seg

Adductor stretch seated

#20Beginner

Adductor stretch seated

Mantener each stretch 10-15 segundos. Repetirlo 5 veces.

Hamstring stretch seated

#21Beginner

Hamstring stretch seated

Mantener each stretch 10-15 segundos. Repetirlo 5 veces.

Stretch of flexors of the hip with chair

#22Beginner

Stretch of flexors of the hip with chair

Mantener each stretch 10-15 segundos. Repetirlo 5 veces.

Stretch of the iliotibial band standing

#23Beginner

Stretch of the iliotibial band standing

Mantener each stretch 10-15 segundos. Repetirlo 5 veces.

Quadriceps stretch standing

#24Beginner

Quadriceps stretch standing

Mantener each stretch 10-15 segundos. Repetirlo 5 veces.