Sitting Exercises Sitting Knee Extension This exercise strengthens your thigh muscles. • Sit back in a chair with your feet flat on the floor and toes pointed forward. Straighten your back and sit tall. Place your hands on your thighs. Tighten your stomach muscles and look ahead, chin parallel with the floor. • Flex your left foot. Skip to content. About Us; View Products; Contact; Blog Keep your knees together, then bend one knee and bring your foot up toward your buttock. Straighten your leg. Repeat this exercise with your other leg. Repetitions: "Level I _______ "Level II ______ 'Stand facing the pool wall and hold on to it for balance. Raise up on to your toes and then bring your heels down so your feet are flat. Repetitions: 1. Ankle Exercises Move your ankles up and down and around in circles 2. Hip and Knee Bending Bend your operated hip and your knee keeping your foot on the bed Straighten your leg 3. Isometric Q uadriceps Contractions Tighten the muscle in the front of your thigh by pushing the back of your knee into the bed Vanderbilt Sports Medicine. KNEE OSTEOARTHRITIS Quad Strengthening. Quad sets: Sit with involved leg straight. Tighten muscles on front of thigh (quad), trying to push back of knee downward. Towel is optional. Straight Leg Raise: Lie on back with involved leg straight and uninvolved leg bent.