MoPro
TrainersEye · Knee Health
Knee Rehab H
Trainer's Eye
Phase 2 · Quadriceps and control · Session H

Knee over
the second toe.
Every rep.

Tracking day: the knee learns to stay over the middle of the foot under load, in three different positions.

  • Hsession
  • P2Quads
  • 12:00on the clock
  • — donecompleted

Knee valgus is trainable

The inward knee collapse seen on landing improves with hip and trunk strengthening — it is a control problem, not a bone shape.

The hip pays the knee's bills

Weak hip abductors and rotators let the knee drop inwards, loading the kneecap on every step.

Step-downs expose the truth

Lowering off a step under control tests quad strength, hip control and confidence in one movement.

Three couplets · two rounds · twelve minutes · a knee that carries you

A

Track it

Wall slides + goblet hold
A1

Wall squat slides

60 s · slow reps

Back on the wall; slide down to 60° and back up, knees pointing over the toes.

Easier smaller range  ·  Harder slower

R1R2—
A2

Goblet squat hold

3 × 20 s · ×2

Backpack hugged at the chest; sit to your best depth and hold, elbows inside the knees.

Easier bodyweight  ·  Harder deeper

R1R2
B

Wide and low

Lateral steps + sumo squat
B1

Lateral step-ups — low

60 s · slow reps

Side-on to the step; push through the whole foot, no push off the floor leg.

Easier lower step  ·  Harder slower down

R1R2—
B2

Sumo squat

15 reps · ×2

Feet wide, toes turned out; sit straight down, knees pushing out over the toes.

Easier smaller range  ·  Harder hold the backpack

R1R2
C

One leg down

Step-down + hip airplane
C1

Step-down with reach

60 s · slow reps

Lower off the step and reach the opposite hand toward the floor; knee stays over the toes.

Easier no reach  ·  Harder lower step, deeper reach

R1R2—
C2

Hip airplane — supported

8/side · ×2

Hinge on one leg holding a chair; open and close the pelvis, knee soft and still.

Easier two hands on the chair  ·  Harder one hand

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. The quadriceps is the knee's shock absorber. Every session it gets stronger, the joint gets quieter.
  2. Three seconds down on every rep — the lowering is where control is built.
  3. Knee tracks over the second and third toes. A knee falling inwards is a missed rep.
  4. Range before load: earn the depth first, then add the weight.

Tick it off

MovementRound 1Round 2Best
A1Wall squat slidesslow reps in 60 s —
A2Goblet squat hold3 × 20 s
B1Lateral step-ups — lowslow reps in 60 s —
B2Sumo squat15 reps
C1Step-down with reachslow reps in 60 s —
C2Hip airplane — supported8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-H