There are a variety of exercises — including quad sets, leg raises, and clamshells, to name a few — that you can do before surgery to strengthen your knee, improve flexibility, and promote recovery.

It’s important to speak with your surgeon and physical therapist before you start any new exercise routine. They can advise you on what moves, if any, make sense for you to practice before and after your knee surgery.

Once you have your care team’s approval, you can begin incorporating one or more of the exercises listed below. Be sure to follow your healthcare professional’s advice on how many repetitions to do and how frequently to practice.

A general guideline is to begin with 5–10 repetitions of each exercise twice a day. Continue at this pace for week one, increase to 10–15 repetitions for week two, and increase to 15–20 repetitions for week three.

This exercise helps build the quadriceps muscle that attaches to the knee.

  1. Lie flat on your back with your legs straight.
  2. Push the back of your knee down toward the surface below to tighten the muscles in the front of your thigh.
  3. Hold for up to 10 seconds.
  4. Release, allowing your muscles to relax.

This exercise builds your quadriceps and hip flexor muscles. This is especially important for regaining strength after surgery.

  1. Lie flat on your back.
  2. Bend your uninjured knee so your foot is flat on the floor. Your other leg should be extended straight.
  3. Slowly raise your straight leg to the height of your bent knee.
  4. Hold for up to 5 seconds.
  5. Slowly lower your straight leg to return to your starting position.
  6. Complete one set of repetitions, then switch to the other side.

This exercise is crucial in building your hip abductor muscles, which are located on the side of the buttocks. These muscles stabilize your pelvis while you are standing and walking.

  1. Lie on your right side. Your body should be in a straight line with your legs extended and your feet stacked on top of each other.
  2. Depending on your comfort level, you can extend your right arm overhead or bend your elbow and cradle your head for support. You can rest your left hand on your hip or leg, or place it in front of you for extra support
  3. Slowly lift your left leg up toward the ceiling until your legs are about 12 inches apart.
  4. Hold for up to 5 seconds.
  5. Slowly lower your left leg down to meet your right leg.
  6. Stack your feet to return to your starting position.
  7. Complete one set of repetitions, then switch to the other side.

This exercise works the hip external rotators and part of your abductors. Both are important for early ambulation and balance.

  1. Lie on your right side with your legs stacked and your knees bent at a 45-degree angle.
  2. Extend your right arm overhead or bend your elbow and cradle your head for support.
  3. Rest your left hand on your hip or leg, or place it in front of you for extra support.
  4. Keeping your heels together, raise your upper knee as high as you can without moving your spine.
  5. Hold for up to 5 seconds.
  6. Slowly lower your upper knee to return to your starting position.
  7. Complete one set of repetitions, then switch to the other side.

This exercise helps strengthen the quadriceps muscle through its full range of motion.

  1. Sit up straight on the edge of a chair, bed, or other flat surface. Your feet should rest flat on the floor.
  2. Slowly “kick” one foot forward until the leg is extended straight, ideally parallel to the floor.
  3. Hold for up to 5 seconds.
  4. Slowly lower your leg to return to your starting position.
  5. Complete one set of repetitions, then switch to the other side.

This exercise helps maintain your range of motion prior to your surgery.

  1. Sit up straight on the edge of a chair, bed, or other flat surface. Your feet should rest flat on the floor.
  2. Slowly slide the foot of your injured leg back toward your seat.
  3. Hold for up to 5 seconds.
  4. Slowly slide the foot of your injured leg forward until the leg is extended straight and the foot is slightly lifted off the ground.
  5. Hold for up to 5 seconds.
  6. Slowly lower your leg and return to your starting position.
  7. Complete one set of repetitions, then switch to the other side.

You may have to use a cane or walker immediately after surgery. This exercise will strengthen your triceps, which are important muscles for using either assistive device.

  1. Sit up straight on the edge of a chair with arms. Your feet should rest flat on the floor.
  2. Grip the arms of the chair, press into your feet, and slowly lift your torso forward out of your seat.
  3. Your arms should hinge at the elbows to form a 90-degree angle before extending straight.
  4. Your buttocks should hover over your seat, and your knees should be slightly bent.
  5. Hold for up to 5 seconds.
  6. Slowly lower yourself back onto the chair.

This exercise is crucial for maintaining balance and reducing the risk of falls.

  1. Position yourself in front of a countertop or waist-level bar that you can hold for support.
  2. Stand with your feet shoulder-width apart, then shift your weight onto your uninjured leg.
  3. Slowly lift your uninjured leg off the ground, slightly bending your knee.
  4. Depending on your comfort level, you can raise your uninjured knee toward your chest or extend your uninjured leg backward.
  5. Hold for up to 30 seconds.
  6. Slowly lower your uninjured leg and return to your starting position.
  7. Complete one set of repetitions, then switch to the other side.

Many healthcare professionals recommend doing supportive exercises like these for at least 15 minutes twice a day.

Your ability to build up strength in the muscles around your knee prior to the surgery will greatly impact the speed and quality of your recovery.