Patellofemoral Strengthening
Squats | Set up: Stand tall with your feet slightly wider than shoulder-width apart and your toes pointed slightly outward. Move: Push your hips back like you're sitting in a chair, bending your knees to lower down until your thighs are almost parallel to the floor (close to a 90-degree angle). Press through your heels to stand back up, keeping your chest pointed straight ahead. Form Check: Keep your knees tracking in line with your toes—don't let them cave inward or over your toes. Keep your heels on the ground. Target: Perform 10–15 controlled reps for 2–3 sets. |
Lunges | Set up: Stand tall with your feet shoulder-width apart and your hands resting on your hips. Move: Keep your torso upright, step backward with one leg. Bend both knees to lower your body straight down until your back knee gently taps the floor. Push through your front heel to return to standing, then repeat on the other side. Form Check: Don't lean forward. Be sure to keep your knee pointed straight and don’t let it cave inward or shift far past your front toes. Target: Perform 8–10 lunges per leg (16–20 total alternating steps) for 2–3 sets. |
Straight Leg Raise | Set up: Lie on your back with one knee bent and your foot flat, keeping your other leg extended straight out. Move: Tighten your thigh muscle (quad) and raise your straight leg up to the height of your bent thigh. Hold for a few seconds, then lower your leg back down, then repeat. |
Supine Bridge | Set up: Lie on your back with your knees bent, feet flat on the floor, and arms resting at your sides. Move: Squeeze your core and drive through your heels to lift your hips up off the floor, keeping your body in a straight line from your knees to your shoulders. Don't arch your lower back at the top—keep your stomach tight and squeeze your glutes to lift your hips, then slowly lower back down. Target: Pause for 2–3 seconds at the top of each lift and aim for 10–12 controlled reps. |
Clam Shells | Set up: Lie on your side with your knees bent, keeping your hips and shoulders aligned directly over one another. Move: Brace your core and lift your top knee upward toward the ceiling while keeping your feet together. Slowly lower your knee back down to the starting position, then repeat. |
Side Stepping | Set up: Place a light resistance band around your legs, just above your knees. Stand with your feet hip-width apart so there is constant tension on the band, and sink into a slight mini-squat. Move: Keeping your chest up, take a controlled side-step with your lead leg, then follow with your trailing leg so your feet return to hip-width apart. Take 10–15 steps in one direction, then reverse and step back leading with your other leg. Form Check: Keep your toes pointed straight ahead and actively push your knees outward against the band so they don't cave inward. Maintain that mini-squat depth and keep tension in the band the whole time—never let your feet touch together. Target: Perform 10–15 steps in each direction for 2–3 sets. |
Reverse Band Walks | Set up: Place a resistance loop band around your ankles. Stand tall with your feet shoulder-width apart to create tension on the band, then hinge slightly at your hips and bend your knees into an athletic stance. Move: Keeping your body low, slowly step back with one foot at a time. Maintain equal distance between your feet to keep constant tension on the band. Form Check: Actively push your knees outward so they track over your toes and don't cave inward as you step back. Target: Walk backward for 10–15 steps per leg (20–30 steps total) for 2–3 sets. |
Cone Touches | Set up: Stand tall on one leg with a cone (or small object) placed on the floor about a foot in front of you. Keep a soft, small bend in your standing knee. Move: Hinge forward at your hips while extending your back leg straight behind you in a straight line with your torso. Reach down with the opposite hand to touch the cone, then squeeze your glutes to hinge back up to standing. Form Check: Keep your back flat and your hips level facing the floor—don't let your torso twist open or your standing knee buckle inward. Focus on hinging strictly at the hips rather than rounding your spine to reach the cone. Target: Perform 8–10 repetitions per leg for 2–3 sets. |
Quadruped Plank | Set up: Start on all fours with your hands directly under your shoulders, knees under your hips, and your toes tucked onto the floor. Move: Press into your hands and toes to lift your knees just 1–2 inches off the ground, holding your body steady while keeping your back completely flat. Form Check: Keep a gentle chin tuck so your neck stays neutral and aligned with your spine. Keep your core tight—don't let your back arch, your hips sag, or your trunk twist while holding. Target: Hold the hover for 10–20 seconds, then lower down gently; repeat for 3–5 reps (or 2–3 sets). |
Modified Side Plank | Set up: Lie on your side propped up on your forearm, with your elbow stacked directly under your shoulder and your knees bent back at a 90-degree angle. Move: Press down through your forearm and bottom knee to lift your hips up off the floor until your body forms a straight line from your shoulders down to your knees. Hold this position. Form Check: Keep your abdominal muscles tight so your hips don't sag toward the floor or twist forward. Target: Hold for 15–30 seconds per side, rest briefly, and repeat for 2–3 sets. |