05/29/2026
Just posting this for my
Aight team. Here's the briefest knee stability/ hip strength/ balance starter pack.
A few prefaces
A) If you do heavy squats and deadlifts regularly you're over halfway there
B) These are all in addition to ^ heavy squats and deadlifts.
C) Any and all of these can be made easier or harder so lmk if you need scaling options
D) you will need a box/bench/chair/etc. and a dumbbell or something heavy
A) single leg step downs. Keep the toes of the bottom foot up so you're only using the leg on the box. Focus on not letting your knee wobble in. To progress increase weight or height or slow it down
B) single leg box squats - just like it sounds. Again focus on no letting your knee wobble in. Start with a taller surface and work toward full single leg squats or heavier weight.
C) cossack squat- wide feet, toes forward, knee tracks diagonally out over your toes. This one you should be able to load up a bunch since it's mostly strength vs balance/stability.
D) single leg RDL to airplanes. Focus on keeping your hips and chest parallel w the ground first then rotating your hips so your hips and chest are perpendicular with the ground. These should be as slow and controlled as possible.
