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Workout

Quadriceps Strength for Healthy Knees

~1 h. 9 min.
~828 kcal
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The quadriceps — the most powerful muscle group on the front of the thigh — directly affects knee joint health. When the quadriceps is weak or works unevenly, the knee experiences excessive stress with every step, squat, and descent of stairs. This workout is designed specifically to address that imbalance.

The format is a circuit workout of intermediate level using FISIO functional suspension straps. The straps help reduce axial load on the joint while simultaneously engaging stabilizers that tend to remain "dormant" in conventional barbell exercises. The result is strength that supports the knee rather than wearing it down.

Who this workout is for:

  • Those who want to strengthen their knees and reduce the risk of injury during running, jumping, and team sports.
  • People experiencing knee discomfort who need to train without axial overload.
  • Athletes during preparation or the off-season who need a functional foundation.

Pay close attention to technique: make sure the knee tracks directly over the second toe and does not collapse inward. In strap exercises, control your angle of lean — this is what regulates the load. Start from a more upright position and gradually increase the lean as your confidence in the movement grows.

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
Round 1
Cossack squat in a bent-over position
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Hero pose
1
Level: 2
R1
5
Sumo squats
6
Level: 2
R1
15
Lunge
4
Level: 3
R1
12
Backward lunge
4
Level: 2
R1
12
Single leg hip hinge
1
Level: 2
R1
5
Balanced Side Lunge
6
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Golf
1
Level: 2
R1
6
Rotation 2
1
Level: 2
R1
8
Round 2
Cossack squat in a bent-over position
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Hero pose
1
Level: 2
R1
5
Sumo squats
6
Level: 2
R1
15
Lunge
4
Level: 3
R1
12
Backward lunge
4
Level: 2
R1
12
Single leg hip hinge
1
Level: 2
R1
5
Balanced Side Lunge
6
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Golf
1
Level: 2
R1
6
Rotation 2
1
Level: 2
R1
8
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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