Sign In
Menu
122
Workout

Balance and Stability: Knees in Control

~11 min.
~132 kcal
⁉️ Comments

The knee is one of the most load-bearing joints in the body. It works with every step, squat, jump, and descent of stairs. Yet most people rarely train the muscles that keep the knee in proper alignment: the vastus medialis, glutes, and lower leg stabilizers. The result is instability, the knee caving inward under load, and an increased risk of injury.

This workout is designed to teach the knee to move correctly — in a controlled manner, along a defined path, without collapsing inward and without unnecessary compensation. You will work the hips, glutes, and stabilizing muscles through lunges, squats, and balance exercises using FISIO functional suspension straps.

  • Suitable for those who want to strengthen the knees and reduce the risk of injury during running, jumping, and strength training.
  • The straps create an unstable base — this engages the deep stabilizing muscles that are difficult to activate on standard exercise machines.
  • Watch your knee: it should point in the direction of the second or third toe. Do not allow it to cave inward during any exercise.
  • If you feel discomfort in the knee — reduce the range of motion or the angle, but do not push through pain.

The workout consists of 15 intermediate-level exercises. Alternating the load between the hips, glutes, core, and balance muscles prevents overloading any single area and ensures even strengthening of the entire lower kinetic chain.

Warm up
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Embryo
1
Level: 1
10 sec.
Short extension
1
Level: 1
8
Cossack squat
1
Level: 1
10
Biceps stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
Main exercises
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Sumo squat
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R2
10
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

Start training