Uploaded May 2023 | Updated September 2026, 1 hour ago
Are you ready to get back to your sport after a knee injury? If you've already restored range of motion, baseline strength and normal gait (ability to walk without a limp), then it's time to try these intermediate to advanced exercises for dynamic knee stabilization including proactive and reactive balance, plyometrics and conditioning. If your injury is recent, start with my beginner knee rehab video for range of motion and baseline strengthening: youtu.be/Sa_uJHMIkHU.
Timestamps:
0:00 Intro
1:08 Single Leg Balance Progression - Eyes open and eyes closed, firm and soft surfaces
6:22 Single Leg Squat - Firm and soft surfaces
8:54 Single Leg Rebound - Firm and soft surfaces
11:26 Side Shuffle Progression to Grapevine
13:08 Jump Lunge
14:11 Clock Hop
16:10 Sports-Specific Drills - Angle Lunge, Cross-Over Lunge, Box Run
Key Product Links:
Foam Balance Pad: amazon.com/dp/B07CP256RF/ref=nosim?tag=movementfun04-20
Dynamic Balance Disc: amazon.com/dp/B0798KHG2Z/ref=nosim?tag=movementfun04-20
As an Amazon Associate, I earn from qualifying purchases.
Related Video Links:
RICE for acute injury/inflammation: youtu.be/HgGUqJ1E-MM
Ice Massage: youtu.be/3RJoEh1h8ls
Knee Strengthening: youtu.be/lSK5Qwstig0
Knee Stretch and Strengthen: youtu.be/8E2r5DKGTUQ
Hip Strengthening: youtu.be/S3oqGLaXuIc
Hip Openers: youtu.be/GC1Xceg_QP4
Please leave questions or comments below and I'll get back to you. Thank you for clicking the thumbs up button and subscribing to the channel! Every like and subscribe helps YouTube promote the video for other viewers who could benefit from this video. Click the notification bell to stay current on new videos.
** This content is provided for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider for guidance about any specific medical condition and before doing anything contained in these videos. The viewer is solely responsible for all outcomes of the use of this material.
Are you ready to get back to your sport after a knee injury? If you've already restored range of motion, baseline strength and normal gait (ability to walk without a limp), then it's time to try these intermediate to advanced exercises for dynamic knee stabilization including proactive and reactive balance, plyometrics and conditioning. If your injury is recent, start with my beginner knee rehab video for range of motion and baseline strengthening: youtu.be/Sa_uJHMIkHU.
Timestamps:
0:00 Intro
1:08 Single Leg Balance Progression - Eyes open and eyes closed, firm and soft surfaces
6:22 Single Leg Squat - Firm and soft surfaces
8:54 Single Leg Rebound - Firm and soft surfaces
11:26 Side Shuffle Progression to Grapevine
13:08 Jump Lunge
14:11 Clock Hop
16:10 Sports-Specific Drills - Angle Lunge, Cross-Over Lunge, Box Run
Key Product Links:
Foam Balance Pad: amazon.com/dp/B07CP256RF/ref=nosim?tag=movementfun04-20
Dynamic Balance Disc: amazon.com/dp/B0798KHG2Z/ref=nosim?tag=movementfun04-20
As an Amazon Associate, I earn from qualifying purchases.
Related Video Links:
RICE for acute injury/inflammation: youtu.be/HgGUqJ1E-MM
Ice Massage: youtu.be/3RJoEh1h8ls
Knee Strengthening: youtu.be/lSK5Qwstig0
Knee Stretch and Strengthen: youtu.be/8E2r5DKGTUQ
Hip Strengthening: youtu.be/S3oqGLaXuIc
Hip Openers: youtu.be/GC1Xceg_QP4
Please leave questions or comments below and I'll get back to you. Thank you for clicking the thumbs up button and subscribing to the channel! Every like and subscribe helps YouTube promote the video for other viewers who could benefit from this video. Click the notification bell to stay current on new videos.
** This content is provided for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider for guidance about any specific medical condition and before doing anything contained in these videos. The viewer is solely responsible for all outcomes of the use of this material.
