The My Knee Doc “kneeFIT” workout

Part 1 — The Wall Squat Isohold


  1. Lean with your back against a wall, feet in front, hands on hips.
  2. Lower your body until your hips make a 90 degree angle and your thighs are parallel to the floor
  3. Make sure your knees make a 90 degree angle with your thighs, with your feet on the floor and your shins perpendicular to the ground.
  4. Hold this position for 30 seconds (beginners) up to 120 seconds (advanced)

You will feel the “burn” in the muscles at the front of your thigh (the “quads”).


Strong “quads” and “glutes” help stabilise the knee and help with the movements of the patello-femoral joint (Between the knee-cap and the front of the thigh). Useful if you are getting pain at the front of your knee when coming down stairs for example.


Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)

Glutes (gluteus maximus)

Hamstrings (biceps femoris, semitendinousus, semimembranosus)