Step 1
Recovery - One Leg Press with Band
Press one leg against resistance from a band, extending the knee while maintaining control.
20s10 reps2 sets0 touches
View drill details →Recovery Plan Template
Knee Recovery Session
A knee recovery routine focused on mobility, activation, and controlled strengthening.
11 drills~5 min0 touchesDailyStep by Step
Step 2
Recovery - Bodyweight Squats
Perform controlled squats with bodyweight, focusing on proper knee alignment and smooth movement.
30s12 reps2 sets0 touches
View drill details →Step 3
Recovery - Squats with Band
Perform controlled squats with a resistance band around the knees to improve stability and alignment.
30s10 reps2 sets0 touches
View drill details →Step 4
Recovery - Side Leg Raises with Band
Raise the leg to the side against resistance from a band to activate hip stabilizers.
20s10 reps2 sets0 touches
View drill details →Step 5
Recovery - Split Squats
Step into a split stance and lower the back knee toward the ground, focusing on control and balance.
30s12 reps2 sets0 touches
View drill details →Step 6
Recovery - Static Wall Squat
Lean against a wall and lower into a squat position, holding steady to activate the quadriceps and support knee recovery.
30s1 reps2 sets0 touches
View drill details →Step 7
Recovery - Pelvic Tilt
Lie on your back and tilt the pelvis by flattening the lower back against the ground, then release.
30s15 reps2 sets0 touches
View drill details →Step 8
Recovery - Single Leg Pelvic Tilt
Perform pelvic tilts while balancing on one leg to activate core and stabilize the hips.
20s8 reps2 sets0 touches
View drill details →Step 9
Recovery - Leg Curl with Band
Bend the knee against resistance from a band to activate and strengthen the hamstrings.
20s10 reps2 sets0 touches
View drill details →Step 10
Recovery - Leg Extension with Band
Extend the knee against resistance from a band to strengthen the quadriceps.
30s10 reps2 sets0 touches
View drill details →Step 11
Recovery - Leg Clock Reaches
Balance on one leg and reach the other leg in multiple directions like a clock to improve stability.
30s6 reps2 sets0 touches
View drill details →