Routine

Knee strength and mobility routine

Wall-supported and floor exercises with illustrated positions and a routine you can save to Forma.

Updated 12 September 2026

Written by Forma, Editorial team

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Follow eight exercise entries in the order shown by @emanuelarosesclafani. The fourth repeats the first.

Exercise order follows the source video. Repetitions, rests and side-change time were selected for this Forma version.

Exercises

Source video: @emanuelarosesclafani

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1. Wall-supported toe raises
1 set · 12 reps · 20 seconds rest
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Position 1 of 2
1. Rest your back against the wall with both heels on the floor.
2. Raise both forefeet, then lower them.
3. Rest for 20 seconds before the next exercise. This pause is not timed by the app.
2. Wall-supported squat with heel raise
1 set · 6 reps · 20 seconds rest
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Position 1 of 2
1. Place both hands against the wall and lean your body toward it.
2. Bend both knees as your heels rise, then return to the starting position.
3. Rest for 20 seconds before the next exercise. This pause is not timed by the app.
3. Single-leg calf raise with opposite knee raised
1 set · 8 reps per side · 20 seconds rest
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Position 1 of 2
1. Support yourself with both hands on the wall. Lean toward it with the supporting leg and torso aligned; hold the opposite knee up.
2. Raise and lower the supporting heel while keeping the other foot off the floor. Repeat on the other side.
3. Allow 10 seconds to change sides; this pause is not timed by the app.
4. Rest for 20 seconds before the next exercise. This pause is not timed by the app.
4. Wall-supported toe raises
1 set · 12 reps · 20 seconds rest
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Position 1 of 2
1. Repeat the first exercise: keep your heels down while raising and lowering both forefeet.
2. Rest for 20 seconds before the next exercise. This pause is not timed by the app.
5. Bent-knee heel raises against the wall
1 set · 10 reps · 20 seconds rest
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Position 1 of 2
1. Rest your back against the wall and bend your knees.
2. Raise both heels together, then lower them. Keep your knees bent throughout.
3. Rest for 20 seconds before the next exercise. This pause is not timed by the app.
6. Wall-supported knee extension
1 set · 6 reps per side · 20 seconds rest
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Position 1 of 2
1. Rest your back against the wall in a partial squat.
2. Straighten one knee to lift that foot forward, then return it to the floor. Repeat on the other side.
3. Allow 10 seconds to change sides; this pause is not timed by the app.
4. Rest for 20 seconds before the next exercise. This pause is not timed by the app.
7. Bear-to-pike knee extensions
1 set · 6 reps · 20 seconds rest
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Position 1 of 2
1. Support yourself on your hands and toes with bent knees hovering above the floor.
2. Straighten both knees and raise your hips, then return to the bent-knee position.
3. Rest for 20 seconds before the next exercise. This pause is not timed by the app.
8. Single-leg bear-to-pike knee extension
1 set · 5 reps per side
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Position 1 of 2
1. Support yourself on both hands and one foot. Keep the other leg bent and lifted.
2. Straighten the supporting knee to raise your hips, then bend it again. Repeat on the other side.
3. Allow 10 seconds to change sides; this pause is not timed by the app.