top of page


Knees are fairly simple joints in terms of its mechanics, but can be one of the biggest origins of symptoms.

We have 4 primary motions of the knee. Flexion & extension are the two big ones everyone thinks about, but tibial external rotation & internal rotation are often forgot.

It is often best to train your knees along with ankle and hip training due to the many common insertions of muscles in the region. Gastrocnemius crosses the knee joint and can be common causes of pain or tightness in the back of the knee. IT band crosses the knee, as well as the hip. One of the quad muscles crosses the knee, as well as the hip. If we are experiencing knee pain or dysfunction, addressing the hips and ankles shoulder be considered. 

Knee Warm-Up:

Knee Strengthening:

Knee Plyometrics:

bottom of page