Therapeutic exercise
Mini Squat (0 to 45 Degrees)
Partial squat limited to the first 45 degrees of knee flexion, protecting the patellofemoral joint while recruiting quadriceps, glutes, and knee stabilizers. The exercise of choice in knee osteoarthritis and the early phase of meniscal or ligament rehab.
How to perform
- Starting position. Stand with the feet shoulder-width apart, the toes pointed slightly outward.
- Step 2. Keep the trunk upright and shift weight onto the heels.
- Step 3. Lower the hips back and down in a small squat, flexing the knees only to 45 degrees (thighs roughly at 45 degrees from the floor).
- Step 4. Hold the bottom position for 1 to 2 seconds, feeling contraction of the quadriceps and glutes.
- Return. Rise slowly over 2 seconds, pressing the heels into the floor. Keep the knees aligned with the feet throughout the movement — do not allow medial collapse.
When not to perform
- Acute anterior knee pain in inflammatory phase
- Post-traumatic ligamentous instability without evaluation
- Recent post-operative knee surgery without medical clearance
- Severe osteoarthritis with active joint effusion
- Recent femur or proximal tibia fracture
- Peripheral neuropathy with fall risk
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Quadriceps Isometric Sets
Isometric quadriceps activation without joint movement. Preserves strength without overloading the joint — a cornerstone of conservative treatment for knee osteoarthritis.
Controlled Step-Down
Eccentric closed-chain exercise with high specificity for patellofemoral syndrome. Trains control of dynamic knee valgus.
Straight-Leg Raise
Strengthens the quadriceps and hip flexors without bending the knee. Effective for moderate knee osteoarthritis when squats are contraindicated.