Your knees do a lot for you every day—from getting out of a chair to walking up the stairs. Keeping them moving comfortably is an important part of staying active and maintaining confidence in everyday activities.
To help you get started, CAMBIVO partnered with Matt Huey, PT, DPT, an experienced physical therapist specializing in orthopedic and manual physical therapy, to share three simple knee exercises you can try at home.
These exercises focus on knee mobility, functional strength, and movement control, with practical guidance to help you move safely and at your own pace.
EXPERT-LED EXERCISE VIDEO
Watch the 3 Knee Exercises
Demonstrated by Matt Huey, PT, DPT
Watch Matt demonstrate all three exercises and share tips for safe, controlled movement.
1. Knee Extension with Overpressure
FOCUS: KNEE MOBILITY & FLEXIBILITY
Straightening your knee is an important part of everyday movement, especially when standing and walking. This gentle knee mobility exercise focuses on maintaining or improving your ability to comfortably extend the knee.
How to do it: Sit on a stable surface with your leg supported in front of you. Following Matt's demonstration, gently apply pressure above the knee to encourage a comfortable stretch toward a straighter position.
Keep in mind: Move gently and avoid forcing your knee beyond its comfortable range. A mild stretching sensation may be expected, but sharp or increasing pain is a reason to stop.
2. Sit to Stand
FOCUS: LEG STRENGTH & EVERYDAY FUNCTION
Getting up from a chair may seem simple, but it requires strength and coordination through your legs and hips. This functional knee exercise helps you practice a movement you use throughout the day.
How to do it: Start seated in a sturdy chair with your feet flat on the floor. Lean forward slightly as needed, stand up with control, and slowly lower yourself back into the chair.
Keep in mind: Focus on smooth, steady movement rather than speed. Make sure your chair is stable, and use appropriate support if needed.
3. Step Up and Lower
FOCUS: BALANCE, STRENGTH & CONTROL
Whether you're stepping onto a curb or going up stairs, your legs need to work together to support your body and maintain balance. This exercise helps you practice stepping movements while focusing on controlled movement.
How to do it: Stand in front of a low, stable step. Carefully step up, then lower yourself back down in a slow, controlled manner, following Matt's demonstration.
Keep in mind: Start with a low step, keep a secure support nearby, and avoid rushing. If you feel unsteady or experience increasing pain, stop the exercise.
Move at Your Own Pace
Everyone's needs and abilities are different, and there's no need to rush. Start with movements that feel comfortable, pay attention to how your body responds, and prioritize control over intensity.
A Few Important Safety Reminders
- Consult a healthcare professional before exercising if you have a recent injury or surgery, difficulty walking safely, frequent knee instability, or severe or worsening discomfort.
- Stop if you experience sharp or worsening pain, loss of balance, or new or worsening symptoms.
- These exercises are for general educational purposes and may not be appropriate for everyone.
Small Movements, Meaningful Progress
Taking care of your knees starts with understanding how they move and finding activities that work for you. Whether you're exploring gentle knee exercises at home or looking for ways to stay active in your daily routine, safe and consistent movement habits matter.
At CAMBIVO, we believe better movement begins with better understanding. By working with experienced healthcare professionals, we aim to make practical, reliable movement education more accessible—so you can make informed choices about your everyday well-being.
Watch Matt's full video above, follow the demonstrations at your own pace, and remember: comfort and control come first.
About the Physical Therapist
Matt Huey, PT, DPT, Dip MDT, FAAOMPT
Physical Therapist | Orthopedic & Manual Physical Therapy
Matt Huey is a physical therapist with over 15 years of clinical experience, primarily focused on orthopedic care. He earned his Master of Physical Therapy from California State University, Northridge, and holds advanced credentials in Mechanical Diagnosis and Therapy (Dip MDT). He is also a Fellow of the American Academy of Orthopaedic Manual Physical Therapists (FAAOMPT).
Through his educational collaboration with CAMBIVO, Matt shares practical exercise demonstrations and professional insights to help people better understand everyday movement.
