gentle
20-Minute Hip & Knee Health Program
Proactive hip and knee maintenance is far less costly than reactive rehabilitation — this 20-minute session is a strong investment.
20 min · Kit: Nothing
The session
- 13×15 Terminal knee extension (band around post, gentle straighten)
- 23×12 Banded clamshell
- 33×12 Step-up (slow, controlled, single leg)
- 43×12 Side-lying hip abduction
- 53×10 Wall squat with hold
- 6Hip flexor and piriformis stretch
Worth knowing
- VMO (inner quad) is critical for knee tracking — terminal knee extension directly targets it
- Never train through knee pain; this session is for healthy knees or post-rehab maintenance
