16 Knee Rehabilitation Exercises
with COBA Board PLUS

• Description: Stand with your feet shoulder-width apart. Bend your knees and hips to lower your body as if sitting back into a chair, keeping your chest up and knees over your toes. Lower until your thighs are parallel to the ground, then push through your heels to return to standing.
• Targeted Muscles: Quadriceps, hamstrings, glutes, hip flexors, and calves.
• Benefits: This exercise builds strength in the quadriceps and hamstrings, which are essential for knee stability. By reinforcing these muscles, you help protect the knee joint from strain and injury. Squats also enhance overall lower body strength and improve balance and coordination.

• Description: Stand with your feet wider than shoulder-width apart, toes pointed slightly outward. Lower your body by bending your knees and hips, keeping your chest up and back straight. Push through your heels to return to standing.
• Targeted Muscles: Inner thighs, quadriceps, glutes, hamstrings, and calves.
• Benefits: The wide stance targets the inner thigh muscles and glutes, which support the knees and hips. Strengthening these muscles improves knee alignment and stability, reducing the risk of injury.

• Description: Perform a forward lunge by stepping one foot forward and lowering your body until both knees are bent at 90 degrees. Then, drive the back knee up into a step-up motion onto a raised platform, and return to the starting position.
• Targeted Muscles: Quadriceps, hamstrings, glutes, and calves.
• Benefits: This combination move enhances knee mobility and strengthens the hip flexors and glutes. It also improves balance and coordination, which are essential for knee recovery and overall lower body stability.

• Description: Perform lunges with a reduced range of motion or with added support, such as holding onto a chair or railing. Step forward and lower your body slightly, then return to the starting position.
• Targeted Muscles: Quadriceps, hamstrings, glutes, and hip flexors.
• Benefits: Modified lunges provide a low-impact option for strengthening the muscles around the knee. This exercise helps improve knee flexibility and stability, making it suitable for those with knee pain or recovering from knee injuries.

• Description: Stand with feet shoulder-width apart. Lift your heels to stand on the balls of your feet, then lower back down slowly.
• Targeted Muscles: Calves, ankles, and feet.
• Benefits: Calf raises strengthen the calves and improve ankle stability, which supports the knees. Strong calves help reduce strain on the knees during activities like walking and running.

• Description: Perform a glute bridge with one leg extended straight, lifting the hips using the supporting leg.
• Targeted Muscles: Glutes, hamstrings, lower back, and core.
• Benefits: Single-leg glute bridges increase glute and hamstring strength, improving unilateral knee stability. This exercise also enhances core stability, aiding in knee recovery.

• Description: Step to the side into a squat position, then return to the starting position. Repeat on the other side.
• Targeted Muscles: Glutes, quadriceps, and hip abductors.
• Benefits: Lateral side steps strengthen the glutes and hip abductors, improving lateral knee stability. This exercise enhances overall lower body strength, which is crucial for knee recovery.

• Description: Stand on all fours. Extend one leg back and up towards the ceiling, keeping it straight, then return to the starting position.
• Targeted Muscles: Glutes and hamstrings.
• Benefits: Kickbacks enhance glute strength and improve knee extension. This exercise also promotes lower back stability, supporting knee rehabilitation.

You will find the COBA Board to be a great tool for physical rehabilitation, offering a safe and effective way to do a variety of exercises. It helps you strengthen your glutes, hips, and lower body, which are often the areas needing rehab. With adjustable resistance levels, you can gradually increase your workout intensity without risking injury. The COBA Board also comes with plenty of instructional videos that show how to do each exercise correctly using proper form. This helps ensure you're doing the exercises safely and effectively, making it perfect for your recovery from surgeries, injuries, or chronic conditions. The COBA Board supports your steady and strong recovery through easy-to-follow, supportive workouts.