Exercise Library

Find an exercise— and learn how to use it.

Browse clear rehab exercises for mobility, strength, control, symptom relief, and long-term function.

Start with body region, training focus, and rehab level. Then use the exercise within a broader plan that guides dosage, symptom response, and progression.

Choose the body region Match the training focus and rehab level Use it within a structured plan
Person performing a guided knee exercise while following an exercise program on a tablet.
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Find it quickly, then use the exercise page to review setup, dosage guidance, symptom-response rules, and ways to adjust the movement.

Try: bridge heel raise wall slide split squat
Popular starting points Open a focused group of options—not a complete program.
Knee mobility Knee strength Shoulder mobility Shoulder strength Hip strength and control Early-stage exercises
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Start with the three filters that matter most.

Choose a body region, the training focus you are working on, and the rehab level that matches your current capacity. Open Advanced Filters only when the results are still too broad.

Use the library within a plan The library helps you find options. Your program should determine dosage, symptom response, and progression.
Primary Filters

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Advanced Filters Movement pattern, equipment, position, and contraction type
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Use these only when the primary filters leave too many options. Highly specific combinations may hide useful exercises.

Currently showing
Prone Quadriceps Stretch

Prone knee-flexion stretch that targets the quadriceps while keeping the pelvis and low back controlled.

Seated Active Heel Slide

Seated knee-flexion mobility exercise that uses active motion to slide the foot backward and bend the knee through a comfortable range.

Seated Hamstring Isometric Hold

Seated hamstring isometric that activates knee flexors without requiring visible knee movement.

Staggered Stance Knee Extension Mobilization

Weight-bearing knee-extension mobility drill that practices gently straightening the knee in a staggered stance.

Supine Active Heel Slide

Active knee-flexion mobility exercise that uses the leg muscles to slide the heel and bend the knee through a comfortable range.

Supine Ankle Pumps

Rhythmic ankle motion that maintains ankle mobility and supports lower-leg circulation during recovery.

Supine Glute Set (Isometric)

Low-load glute isometric that restores hip-extension muscle activation without lifting the pelvis.

Supine Hamstring Isometric Hold

Low-load hamstring isometric that activates the muscles behind the thigh without moving the knee.

Supine Heel Slide with Strap (Assisted)

Assisted knee-flexion mobility exercise using a strap to help the knee bend through a comfortable, controlled range.

Supine Quadriceps Set (Quad Set)

Isometric quadriceps activation exercise that improves knee-extension control without moving the knee.

Supine Quadriceps Stretch with Strap (Modified Thomas Stretch)

Supine edge-of-table stretch that targets the quadriceps and hip flexors while the opposite hip is held in a controlled position.