MoPro
TrainersEye · Knee Health
Knee Rehab M
Trainer's Eye
Phase 3 · Hip, calf and foot · Session M

The knee pays
for the hip
above it.

Phase 3 opens at the joint above: hip abductors and rotators stop the knee falling inwards on every step.

  • Msession
  • P3Above & below
  • 12:00on the clock
  • — donecompleted

The hip pays the knee's bills

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

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.

Foot posture matters less than you think

Arch height and pronation have a weak relationship with knee pain. Strength and control matter more.

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

A

Side of the hip

Abduction + side plank lift
A1

Standing hip abduction

60 s · slow reps

Hand on the wall; lift the outer leg with the toes pointing forward, torso still.

Easier smaller range  ·  Harder 2-s hold

R1R2—
A2

Side plank with top-leg raise

8/side · ×2

Side plank on the knees; lift the top leg without the hip dropping.

Easier no leg lift  ·  Harder full side plank

R1R2
B

Rotate it

Fire hydrant + curtsy
B1

Fire hydrant

60 s · slow reps

On all fours; lift the knee out to the side, belly quiet, no lean.

Easier smaller range  ·  Harder pulse at the top

R1R2—
B2

Curtsy lunge

10/side · ×2

Step back and across; front knee over the middle toe, torso tall.

Easier smaller step  ·  Harder hold a backpack

R1R2
C

Cross over

Monster walk + hip thrust
C1

Monster walk

60 s · steps to beat

Wide stance, knees pushed out; step diagonally forward and back, staying low.

Easier smaller steps  ·  Harder stay lower

R1R2—
C2

Hip thrust on a chair

12 reps · ×2

Shoulders on the seat, chin tucked; drive the hips to level and squeeze.

Easier floor bridge  ·  Harder hold the backpack

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 knee is the joint in the middle: it pays for a weak hip above and a stiff ankle below.
  2. Every single-leg rep: pelvis level, knee over the middle toes, foot quiet.
  3. Calf work is knee work — it takes load off the joint every step you walk.
  4. Keep the pain rule: up to 5/10 during, settled by morning.

Tick it off

MovementRound 1Round 2Best
A1Standing hip abductionslow reps in 60 s —
A2Side plank with top-leg raise8/side
B1Fire hydrantslow reps in 60 s —
B2Curtsy lunge10/side
C1Monster walksteps in 60 s —
C2Hip thrust on a chair12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-M