Skip to content
No ACL NeededWatch →
Field guide · Free

4 exercises to wake up your knee

The first-week activation work I run with paying clients. No equipment. 10 minutes. Do it for two weeks and your knee feels different.

I tore my ACL three times. Worked in a PT clinic for 3.5 years. This is what I do before anything else.

In the guide
  • 01Why your VMO (inner quad) shuts down after injury, and the one drill that fires it back up
  • 02The isometric hold that builds strength at the exact angle your knee feels weakest
  • 03How to load the quad through full range without flaring the joint
  • 04What 'pain vs. discomfort' actually means, and when to stop

10 min read · PDF

Send it to

One email. PDF attached. Unsubscribe with one click.

Part 01

The Exercises

  1. 01

    1. Terminal Knee Extensions

    Targets the VMO (inner quad). That's the muscle that stabilises your kneecap and is usually the first to shut down after injury. Loop a band behind your knee, stand facing the anchor, and extend against resistance.

    3 sets × 15 reps each leg

  2. 02

    2. Elevated Heel Squats

    Puts your quads through a full range of motion while reducing stress on the knee joint. Place your heels on a small wedge or plate and squat to a comfortable depth, keeping your torso upright.

    3 sets × 12 reps

  3. 03

    3. Single-Leg Romanian Deadlift

    Builds posterior chain strength and proprioception. That's your knee's sense of where it is in space. Hold a light weight and hinge at the hip, keeping a soft bend in the standing leg.

    3 sets × 10 reps each leg

  4. 04

    4. Wall Sit Iso Hold

    Isometric strength at the exact angles where your knee feels weakest. Slide your back down a wall until your thighs are parallel, hold, and breathe. Simple but brutally effective.

    3 sets × 30–45 seconds

Part 02

How to Use This

  1. 01

    Frequency

    Perform these 3–4 times per week. They can be done as a standalone session or as a warm-up before training.

  2. 02

    Progression

    Start with bodyweight or light resistance. Add load or reps each week. If something causes sharp pain, reduce range of motion. Discomfort is okay. Pain is not.

  3. 03

    Timeline

    Most people notice a difference in knee confidence within 2–3 weeks of consistent work. Stick with it.

These four are a starting point. If you want the full plan built around your knee, watch the free training.

Watch the training