05/12/2025
Healthy knees aren’t just about the joint — they’re the result of strong, coordinated muscles above and below it.
When the hips, quads, and stabilizers do their job, the knee can finally move the way it’s designed to without unnecessary stress. ✨
Here’s what each exercise trains and why it matters for knee health:
1️⃣ Banded knee extension — Strengthens the quads, which act as the knee’s primary shock absorbers. Strong quads = less pressure inside the joint.
2️⃣ Hip external rotation — Targets the deep hip rotators that control knee alignment, especially in turnout, landing, and single-leg work.
3️⃣ Hip internal rotation — Restores balance in the hip; when this is weak, the knee collapses inward, increasing strain.
4️⃣ Bulgarian split squat — Builds single-leg strength and teaches the knee to track properly under load.
5️⃣ Step-up to balance — Trains the knee to stabilize in dynamic movement, improving balance, control, and joint resilience.
6️⃣ App sneak peak — All of this is structured, progressive, and easy to follow inside the app.
Your knees thrive when the entire chain around them is strong.
These drills are simple, effective, and fully at-home friendly, requiring minimal equipment but giving maximum return.
If you want a body that keeps up with your goals—
🔥 Join the At-Home Program and start building stronger, smarter knees today.
