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112
Workout

Strength Balance: Hips and Knee

~11 min.
~132 kcal
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The posterior thigh is one of the most vulnerable areas for people who spend long hours sitting, running, or playing team sports. The biceps femoris, semimembranosus, and semitendinosus not only flex the knee but also play an active role in stabilizing the knee joint during walking, running, and jumping. When they are weaker than the quadriceps, the knee absorbs excessive load — and the risk of injury increases sharply.

This workout is designed to restore muscular balance between the anterior and posterior thigh, strengthen knee stabilizers, and develop controlled strength in multi-joint movements. FISIO functional suspension straps allow you to load the "hip–knee–shin" chain without axial joint compression, smoothly adjusting intensity through body lean angle.

  • The workout is designed for a medium level — suitable for those already familiar with basic suspension strap movements.
  • The program includes 15 exercises: lunges, squats, leg abductions, stabilizing and mobilizing movements.
  • Pay close attention to knee alignment in every repetition — it should not collapse inward.
  • Always perform a light warm-up before starting: hip circles and dynamic hamstring stretches.

Regular practice of this routine helps strengthen the posterior chain, improve load symmetry, and reduce the risk of knee injury — especially relevant for runners, soccer players, and anyone recovering from an extended period of sedentary activity.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
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
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Sumo squat
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R2
10
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
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
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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