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114
Workout

Functional Knee Stability

~11 min.
~132 kcal
⁉️ Comments

The knee joint is one of the most heavily loaded joints in the human body. It absorbs impact with every step, run, and jump, and its stability depends not so much on ligaments as on the strength and coordination of the surrounding muscles: the quadriceps, hamstrings, glutes, and calf muscles. If these muscles are poorly coordinated or insufficiently strong, the knee takes on excess load — and over time, discomfort can develop.

This workout is designed to comprehensively strengthen the muscles that keep the knee joint properly aligned during movement. You will work in multiple planes, including the frontal and sagittal, training not only strength but also neuromuscular control — the ability of the brain and muscles to respond quickly to changes in support.

  • Suitable for those recovering from physical exertion or looking to reduce the risk of knee injuries.
  • Beneficial for athletes — runners, skiers, soccer players, and anyone whose sport involves acceleration and changes of direction.
  • Recommended for people with a sedentary lifestyle: prolonged sitting weakens the glutes and disrupts knee stabilization.

Perform the exercises at a slow, controlled pace, especially during the lowering phase. Make sure the knee does not cave inward during squats and lunges — this is the key technical point of the entire workout. The loops create an unstable base that additionally activates the deep stabilizers and makes every movement truly functional.

Warm up
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Golf
1
Level: 2
6
Side lunge (alternating)
1
Level: 2
12
Butterfly
1
Level: 1
10
Exit to the plank on the forearms
1
Level: 1
12
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Short extension
1
Level: 1
8
Sumo squat
1
Level: 2
10
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
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Sumo squat
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R2
10
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
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
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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