Knee flexion bends your knee, bringing heel toward buttock. Full flexion is needed for deep squats, kneeling, and sitting on your heels. These exercises restore and maintain knee flexion. Get personalized mobility routines: Start your 14-day free trial Why This Matters Limited knee flexion affects squatting, kneeling, and many daily activities. Quad tightness or joint restrictions limit flexion. Maintaining range prevents the stiffness that develops with age or after injury. The Exercises Practice these exercises with control. Move slowly and respect your current range. Exercise 1 JME 167 Sitting in your chair, extend one leg forward. Then, raise the leg straight up. After that, bend your leg at your knee to bring your knee as close to your chest as you can. Then return to the starting position. Exercise 2 JME 168 Sitting in your chair, lift one leg up by bending at your knee. Be slow and controlled both on the raise and the decline to the floor. Exercise 3 JME 170 Find stability by holding onto the back of your chair or desk. Bend at your knee to raise your leg backward - as high as your are able to - and return to the floor. Exercise 4 JME 169 Sitting in your chair, bring one leg toward your chest by holding onto your thigh. Then, rotate your ankle both left and right. Exercise 5 JME 171 Sitting in your chair, raise one leg up and in front of you. Then, bend at your knee to find 90 degrees and then return to a straight position. Tips for Success Heel slides (lying down, slide heel toward buttock) are gentle flexion work Quad stretching improves knee flexion Progress gradually after knee surgery or injury Deep squatting maintains flexion Compare both knees; they may differ How Often to Practice Practice daily if flexion is limited. Essential during knee rehabilitation. Build Your Mobility Practice Consistency produces results. simplmobility provides joint-specific routines in 2-3 minute sessions designed for busy professionals. Start Your Free Trial