Strong Knees Program (15 min, 3x/week)
Complete corrective program targeting vaste médial and moyen fessier with a structured exercise sequence for progressive and lasting results.
Updated
Strong Knees Program (15 min, 3x/week)
This program targets knee joint strengthening and stabilization, focusing on muscles that protect this vulnerable joint. The VMO, gluteus medius, and hamstrings are the three pillars of knee stability.
The 8 Exercises
1. TKE with Band — 15/side
2. Petersen Step-Up — 12/side
3. Single-Leg RDL — 10/side
4. Clamshell — 15/side
5. Wall Sit — 3x30 sec
6. Quad Stretch — 30 sec/side
7. Hamstring Stretch — 30 sec/side
8. IT Band Foam Roll — 60 sec/side
Frequency
3 times/week. 15 minutes. Do not practice on acute joint pain days.
Target Audience
Runners, cyclists, skiers, team sport players, patellofemoral syndrome history, seniors preventing knee osteoarthritis.