How long have you been experiencing knee pain? These are the same exercises I give patients to perform at home on a daily basis and I hope they help you out!
My left knee has been sore after running, for a couple of months now. I've started following the part 1 video and will progress onto this one once that gets easy. Thanks for the info 👍🏻
Hello from France, I've suffering of patellofemoral pain syndrome for the last 5 years and I'm a bit desperate right now. Which exercises would you recommand specifically and is it ok tu keep running while the reeducation. Thank you very much.
I have an unhappy triad injury to my right knee. You know torn mm, acl and mcl. I used to say oh I can't do this or I can't do that because of my injury for about ten years after it happened. Finally I said you know I'm going to do it anyway! No such thing as can't! Ever since I started hiking, a lot to rehab my knee I have no pain, it has never gone out on me. Serious injury and I am fine. So I can attest to the fact that strengthening the muscles that support the knee really does help eliminate knee pain and increase mobility. You just have pace yourself and increase intensity gradually and know your limitations. But don't let a knee injury stop you from attaining your fitness goals.
Love love love this, Andi! Thank you so much for sharing your story! I can't stress the importance of keeping these areas strong in order to remain functional. Thank you for the powerful testimonial!
Hi. I am a long time hairstylist who is suffering with bad knees. I’ve done these videos for 3 days now twice a day and already feel better. Wow. Thanks.
Hi..had this weird pain on my knee due to a fall on the road .. happened a year ago.. I did the exercises on yur video and pain no more😀 amazing!!!!! Thank u
Years ago my surgeon told me that years of jogging ruined my back, hips, knees, ankles, even with doing exercises and eating healthy to keep body strong in those areas. He said we run only when in “fright and flight” mode. Otherwise, WALK. We are created to walk, not run constantly. Apparently since we’re not made to constantly run, but only when necessary, it’s ideal to exercise by doing what people refer to as “Olympic fast-walking.” I’ve had to tone, tighten, strengthen for years in different ways from what I’d done in years before. Walking, not jogging/running, has proved to be the answer to staying fit and healthy-at least for me- and I’d bet for many others too. 👍🏼
I just wanted to say thank you so much! I'm recovering from a partially torn MCL and sprained ACL, your knee strengthening exercises are helpful. I started with phase 1 and now combining phase 1, 2, and stretch vids, daily. My knee feels stiff when I don't do the exercises, so thanks for taking the time to make these great videos!
Thank you for great exercises for the knees. I have been having a great pain behind my knees especially the right knee. Which muscle should I strengthen in order to get rid of this pain behind my knee? Thank you again
Thanks for the videos. Haven't tried them yet but I workout regularly and already do some of these exercises but notice a slight pain in my left knee recently. Any advice? Thanks
@@toneandtighten hope this video will help me sir..i have knee mild pain infront of the knee and I can hear a cracking or poping sound in the knee for last 1 month ..I can feel the pain when I'm claim down thd stairs and whilr jogging .. can these excercise can be done while there is a pain in a knee .. kindly please reply for me sir
Very helpful. Thanks! How about some exercises to tone and strengthen low back? I have a knot to the left of a spine that I can’t figure out how to get rid of.
Hi doctor.i like to watch your videos this looks helpful i am 55 and have less space in my knees can i do this exercises.please if you have time tell me
Phenomenal. I was getting sick of my knee brace, and these exercises take away those pesky aches! The ham string & heel were just about numb, but these helped everything!
I can't beiieve after first two excises the knee pain has gone. was having trouble gettin up out of chair because they hurt. Thank you so much!! I will be using all ot the two videos and may be of your content.
just performed phase 1 and 2 because of left knee pain in tibia area, and at the moment i dont feel any pain, thanks for these videos, i feel confident they will help a lot
What is ‘straight leg deadlift ‘like .. and ‘lock out knees ‘means .. also ‘hinge ‘please help to explain in layman terms .. by giving a similarity to the motions .Thank you so much for all the healing exercises which helped . God Bless you Tons 🎉!
Thanks a lot tone and tighten I do all these these knee exercises it feels so good I know I will recover from my knee pain cause by daily exercises I do , home power walking from TH-cam ,again thank you very very much I found your channel 👍👍👍👍👍👍
Thanks so much for these videos they look really helpful. I have patellar tendinitis, I’ve been going to a physio for a couple of months but it’s taking a while to improve. I know you said the first exercise in this video might not be the best for patellar tendinitis but do you recommend the rest of these exercises for it? I’m desperate for something to fix it. It was apparently caused by my foot rolling in when I walked so my knee wasn’t aligned, so I wear insoles now to support my arch. Just hope it gets better soon
Thank you sir. I'm 15 and recently the pain I've had on barbell squats has become unbearable and even more recently it's been affecting me in more daily activities. These videos have helped me with the pain a ton.
I enjoyed your video and plan on using several of your movements. I have had severe knee pain for several years and have not used my leg muscles much so they are very weak. I've just gone through a session of 5 injections per knee. My knees feel so much better, but the tendons on either side are still painful. Will these movements for the nice actually help to heal my tendons?
I fractured my patella over 40 years ago - bone on bone now. I have been doing triathlons and long distance running for the past 10 years, but I recently (finally) experienced pain and swelling six months ago. It's been recommended that I stop running, which I have. I'm back to cycling on a trainer. I have a goal to complete a full IRONMAN (I have done all distances except the full). Any suggestions to help meet this bucket list item? Thanks! Your videos are great!
You're awesome, Nicole! Thank you so much for sharing with them! FYI - this is another great video with simple exercises but also includes stretches - something senior tend to develop problems with: th-cam.com/video/IqGmwwrEcgw/w-d-xo.html Hope it helps!
Thanks Jared, your exercises are helping me a lot. I only have couple of questions. When you say 3 sets of 10, do I do them alternately with each leg or do I use the same leg to do 30 counts. Secondly do I need to do these exercises on an empty stomach only? Thanks again and God bless you.
Thanks - I will try these. Ever since a fall that led to. Meniscus tear and then the surgical Repair, I have so much stiffness behind my knees that I cannot bend them far behind my knees. This makes it so I don’t lift my feet when walking and I trip a lot. Will any of these help this specific problem?
Hi there! Once the Phase 1 knee strengthening exercise have produced the desired results would you then also do the Phase 2 knee strengthening exercise immediately after or should the Phase 1 exercises be dropped and just the Phase 2 exercises be carried out on their own once the muscles supporting the knee are strong enough . Thank you for the excellent free content Jared.
Just found your videos. I have a knee cap problem so my knee hurts. I will try some of your exercises from face one, first. and will let you know my improvement 😊. Thank you for explaining how the muscles work , very interesting. 👍
Hey Doc, I've been experiencing knee pain for a few months now. I workout 3-4 days out of 7. I now have a little know of liquid in my right knee. It gets sore and I can't bend it how I would be able to do with my left knee. Do you have any suggestions on how I can improve this situation? Thanks
Hi There, I just want to know if these excersizes will work for my feamer too, ive broken my feamer and I don't have any strength in my knee, Thank you Tinus
Thank you very much for sharing these awesome exercises focusing the knee issues. The way you explain makes it more understandable and easy to follow. Lots of respect to you Sir. God bless.
I like your videos But please in your description on the video write phase 1, next video phase 2, next video phase 3 etc etc Because im looking for the 1 then the 2 and is confusing as i need to watch first to know wich is wich. Thank you and very well explained exercises Top professional
This has been very helpful. How much does ankle strength and flexibility contribute to knees overall health in a competitive sport like Table Tennis requires explosive movement from medium to low squat lateral and back and forth movement? Sorry for the long question, but you seem to be credible on the subject .
I experienced an acute knee pain after a heavy set of RDL, although the previous weights went fine. There is legitimate swelling slightly above my right knee. I immediately applied RICE, and I am taking ibuprofen. I was able to do a pistol squat on that injured knee with no pain. Does that mean I don't have any ligament or meniscus tears? And if it's not a ligament injury to my knee then what is it? Tendinitis? I like weightlifting and running and would like to get back to it, so should I wait a week and see if the inflammation goes down before I get into active training?
Love your videos. I have neglected my body a lot after my pregnancy 5 years back and found out I have hip pain when i started walking cardio a couple months back, plus a knee pain in the internal side due to sitting crossed leg on the floor a lot. Will definately start these exercises. Should I still go for a walk inspite of the pain in one hip laterally?
Hi! Thank you so much for these videos!! They have really really helped me! I know this is an old video, but really hope you are able to answer this:) Firstly, can you do phase 1 and 2 together every day? Secondly, should we be doing knee stretches and exercises together? Or should stretches be done at the end? Is it harmful to do many knee exercises everyday? Thank you so much for everything! :)
I have a torn medial meniscus, should I be exercising everyday or should there be a rest day. My exercises are 1. Straight leg raises 2. Hip abduction sidelying 3. Box steps 4. Reverse lunges 5. Band walks forward and lateral.
How long have you been experiencing knee pain? These are the same exercises I give patients to perform at home on a daily basis and I hope they help you out!
My left knee has been sore after running, for a couple of months now. I've started following the part 1 video and will progress onto this one once that gets easy. Thanks for the info 👍🏻
Hi kindly Shere growing kid's exercises for good health
Hello from France, I've suffering of patellofemoral pain syndrome for the last 5 years and I'm a bit desperate right now. Which exercises would you recommand specifically and is it ok tu keep running while the reeducation. Thank you very much.
my whole life.
I liked your phase one video and my knee pain is quite better
I have an unhappy triad injury to my right knee. You know torn mm, acl and mcl. I used to say oh I can't do this or I can't do that because of my injury for about ten years after it happened. Finally I said you know I'm going to do it anyway! No such thing as can't! Ever since I started hiking, a lot to rehab my knee I have no pain, it has never gone out on me. Serious injury and I am fine. So I can attest to the fact that strengthening the muscles that support the knee really does help eliminate knee pain and increase mobility. You just have pace yourself and increase intensity gradually and know your limitations. But don't let a knee injury stop you from attaining your fitness goals.
Love love love this, Andi! Thank you so much for sharing your story! I can't stress the importance of keeping these areas strong in order to remain functional. Thank you for the powerful testimonial!
Thank you. I hope I can get better too
Hi. I am a long time hairstylist who is suffering with bad knees. I’ve done these videos for 3 days now twice a day and already feel better. Wow. Thanks.
Amazing news! So glad to hear this is helping you and thanks for sharing!
Yes! I just found your videos 1 & 2 on knee strengthening for pain and at 75 years old, I can do them ALL! ... and I will. Thank you so much.
You are so welcome, Elaine! I hope these exercises help relieve your pain and thanks for commenting!
Hi..had this weird pain on my knee due to a fall on the road .. happened a year ago.. I did the exercises on yur video and pain no more😀 amazing!!!!! Thank u
Wonderful news! Thank you so much for sharing!
Years ago my surgeon told me that years of jogging ruined my back, hips, knees, ankles, even with doing exercises and eating healthy to keep body strong in those areas. He said we run only when in “fright and flight” mode. Otherwise, WALK. We are created to walk, not run constantly. Apparently since we’re not made to constantly run, but only when necessary, it’s ideal to exercise by doing what people refer to as “Olympic fast-walking.” I’ve had to tone, tighten, strengthen for years in different ways from what I’d done in years before. Walking, not jogging/running, has proved to be the answer to staying fit and healthy-at least for me- and I’d bet for many others too. 👍🏼
I just wanted to say thank you so much! I'm recovering from a partially torn MCL and sprained ACL, your knee strengthening exercises are helpful. I started with phase 1 and now combining phase 1, 2, and stretch vids, daily. My knee feels stiff when I don't do the exercises, so thanks for taking the time to make these great videos!
You're so welcome!
Thanks!
You are so welcome! Thank you so much for your kindness and generosity for the Super Thanks! You are appreciated!
I like that you provide names for the exercises, that way I can write them down. Love your videos!
Thanks so much’
Thank you so much really helping me, I so much happy seeing this video today God bless you
You are welcome, Esther! I am glad this was helpful and thanks for commenting!
Thank you for great exercises for the knees.
I have been having a great pain behind my knees especially the right knee.
Which muscle should I strengthen in order to get rid of this pain behind my knee?
Thank you again
Love from Iran..thank you so much.its seems like a miracle cause as I start doing these workouts my pain calm down.
That is great to hear and thanks for commenting!
Thanks for the videos. Haven't tried them yet but I workout regularly and already do some of these exercises but notice a slight pain in my left knee recently. Any advice? Thanks
thanks so much for the continual help and advice could not have go this far with my meniscus rehab with out your help.
You are so welcome, Rachel! I am happy to help and am glad you are seeing an improvement!
Thank you so much ... you are really amazing so genuine and excellent in explaining.. I find it very easy to follow 👌👌👏
Thank u for all your videos!! Im having to be treated for my knee etc like this. Ill be using your vids from now on too.
You are welcome! I hope these exercises are effective!
I started doing the phase 1 today and voila 2nd video! Thankyou so much...it is really helping with the pain!
Perfect timing! Hope they help you!
@@toneandtighten hope this video will help me sir..i have knee mild pain infront of the knee and I can hear a cracking or poping sound in the knee for last 1 month ..I can feel the pain when I'm claim down thd stairs and whilr jogging .. can these excercise can be done while there is a pain in a knee .. kindly please reply for me sir
Very helpful. Thanks!
How about some exercises to tone and strengthen low back? I have a knot to the left of a spine that I can’t figure out how to get rid of.
Give these a try: th-cam.com/video/-PuVD8OQ2_A/w-d-xo.htmlsi=wz79rfJ-xKFmRqi0
Thanks for these videos, I am doing these from 2-3 days and feeling great after doing the given exercises. Thanks 🙏
You are welcome, Vikash Sharma! I am glad you are finding these helpful!
I am 11 weeks post open tkr. These are all exercises my pt therapist has me doing. This is good motivation for my continuing, thanks.
You are welcome! I hope you feel better soon!
Thanks for your valuable video ..How many times a to do for a week?
I have seen the best exercise form u video, but rolling exercise is the topmost exercise, thank you sir.
Always welcome!
Hi doctor.i like to watch your videos this looks helpful i am 55 and have less space in my knees can i do this exercises.please if you have time tell me
Phenomenal. I was getting sick of my knee brace, and these exercises take away those pesky aches!
The ham string & heel were just about numb, but these helped everything!
Wonderful news, David! I am glad these helped and thanks for sharing!
I can't beiieve after first two excises the knee pain has gone. was having trouble gettin up out of chair because they hurt. Thank you so much!! I will be using all ot the two videos and may be of your content.
Oh, wonderful! Happy to hear that!
Hello from Germany. Super flow very effective, many thanks.
Thanks so much and you are welcome!
just performed phase 1 and 2 because of left knee pain in tibia area, and at the moment i dont feel any pain, thanks for these videos, i feel confident they will help a lot
You are welcome! I hope these exercises continue to help you and thanks for sharing!
Wonderful to everybody!! Thanks!
Thank you so much, danyjerry4! I hope these things help you, and thanks for commenting!
Thank you so much for the video, can you do an exercise that reduces knee fats, i got a shaggy knee.
Apply DEEP HEAT CREAM OVER KNEE JOINT and doing these exercises all pain gone great help.
Thank you,
Wonderful to hear and thanks for sharing!
I'm from the Philippines. My knee pain is all gone now, after three long months of suffering. Thanks, sir, for this video. You're a very good man!
You are so welcome, tim burton! I am happy to hear these exercises helped you!
Really helpful videos
What is ‘straight leg deadlift ‘like .. and ‘lock out knees ‘means .. also ‘hinge ‘please help to explain in layman terms .. by giving a similarity to the motions .Thank you so much for all the healing exercises which helped . God Bless you Tons 🎉!
Thanks a lot tone and tighten I do all these these knee exercises it feels so good I know I will recover from my knee pain cause by daily exercises I do , home power walking from TH-cam ,again thank you very very much I found your channel 👍👍👍👍👍👍
You're so welcome, Aurora Fronda! I am glad these are helping you out and thanks for sharing!
I love your show is very informative thank you very much
Thanks so much, Nick! I hope these exercises are helpful for you.
It was really nice🙏🏼
I would like to see something on IT band. I have a lot of pain that I feel affects my knee. I’ve also seen where foam rolling is not good.
Your channel has been a blessing to my family & i have recommended to a lot of friends. Thank you for all you do
Oh, thank you so much! I am so glad to hear my content is helping you all!
Thank you JB T&T
I tried these exercises Super good. Nice explanation Nice vid to the point,,, thumbs up for u man
Appreciate that!
brilliant advice! thanks for the UK!
Glad it was helpful!
Thanks so much for these videos they look really helpful. I have patellar tendinitis, I’ve been going to a physio for a couple of months but it’s taking a while to improve. I know you said the first exercise in this video might not be the best for patellar tendinitis but do you recommend the rest of these exercises for it? I’m desperate for something to fix it.
It was apparently caused by my foot rolling in when I walked so my knee wasn’t aligned, so I wear insoles now to support my arch. Just hope it gets better soon
Hi there. How long does rehab take after a patellar tendon rupture surgery
THANK you!!
Can you make a video on leg imbalance?
Thank you rir these exercises! As a runner i am sure these will be invaluable.
How often should these be done? Once, maybe twice a week?
Thank you sir. I'm 15 and recently the pain I've had on barbell squats has become unbearable and even more recently it's been affecting me in more daily activities. These videos have helped me with the pain a ton.
Glad to help!
I enjoyed your video and plan on using several of your movements. I have had severe knee pain for several years and have not used my leg muscles much so they are very weak. I've just gone through a session of 5 injections per knee. My knees feel so much better, but the tendons on either side are still painful. Will these movements for the nice actually help to heal my tendons?
Thank you so much for these exercises. I am anxious to start them to see if I get some pain relief
You're so welcome, Jayne! I hope they help you and thanks for commenting!
I fractured my patella over 40 years ago - bone on bone now. I have been doing triathlons and long distance running for the past 10 years, but I recently (finally) experienced pain and swelling six months ago. It's been recommended that I stop running, which I have. I'm back to cycling on a trainer. I have a goal to complete a full IRONMAN (I have done all distances except the full). Any suggestions to help meet this bucket list item? Thanks! Your videos are great!
Awesome! I work with seniors often. I can add this to their repertoire!
You're awesome, Nicole! Thank you so much for sharing with them! FYI - this is another great video with simple exercises but also includes stretches - something senior tend to develop problems with: th-cam.com/video/IqGmwwrEcgw/w-d-xo.html Hope it helps!
Very good exiese
Thanks Jared, your exercises are helping me a lot. I only have couple of questions. When you say 3 sets of 10, do I do them alternately with each leg or do I use the same leg to do 30 counts.
Secondly do I need to do these exercises on an empty stomach only?
Thanks again and God bless you.
Thanks - I will try these. Ever since a fall that led to. Meniscus tear and then the surgical Repair, I have so much stiffness behind my knees that I cannot bend them far behind my knees. This makes it so I don’t lift my feet when walking and I trip a lot. Will any of these help this specific problem?
Where can you buy the things in your video the circle circle roll.mat thing and also the step the step thing what you was using
Very helpful! Thank you!
Glad it was helpful!
Thank you! Great information as always.!
You're very welcome, Sue Penn! I hope they help you! Thanks so much for commenting.
Thank you so much
You're most welcome!
Hi there! Once the Phase 1 knee strengthening exercise have produced the desired results would you then also do the Phase 2 knee strengthening exercise immediately after or should the Phase 1 exercises be dropped and just the Phase 2 exercises be carried out on their own once the muscles supporting the knee are strong enough . Thank you for the excellent free content Jared.
thanks brother you saved my day, it helped me a lot, love from India 🥺❤️
Thanks for the info. Well presented.
You're welcome!
my knee is hurting but you explain it well
Thank you 😃
You're very welcome, Asmodeus Black! I hope they help you! Thanks for commenting.
I like your exercise. Thank you.
You're so welcome, Jo Yong! I am glad you like this video and thanks for sharing!
Great video! I will add this to my exercises! Thanks!
Wonderful, Frankie! I hope they help you!
Thanks. Have to try this
Hope you enjoy and find it helpful!
I have a problem of osteoarthritis can I do these exercises.
Please answer
I have lateral femrol Condyl grade 4 please suggest exercises
Thank you Dr. for both videos. Very helpful. I saved them for my daily exercise. God bless you 🙏. Please DO NOT REMOVE THESE VIDEOS.
You are very welcome, Rupan! I am glad they are helpful and thanks for commenting!
Just found your videos. I have a knee cap problem so my knee hurts. I will try some of your exercises from face one, first. and will let you know my improvement 😊. Thank you for explaining how the muscles work , very interesting. 👍
I hope they help and thanks for commenting, Bertha Z!
Hey Doc,
I've been experiencing knee pain for a few months now. I workout 3-4 days out of 7. I now have a little know of liquid in my right knee. It gets sore and I can't bend it how I would be able to do with my left knee. Do you have any suggestions on how I can improve this situation? Thanks
Hi There, I just want to know if these excersizes will work for my feamer too, ive broken my feamer and I don't have any strength in my knee, Thank you Tinus
Thank you so much!!!!
You're welcome! I hope you find these helpful and thanks for commenting.
Many Thanks, Doc!
Very welcome!
Very helpful......thanks heaps🙏🏼
Best exercise for pcl ligament tear
Thank you very much for sharing these awesome exercises focusing the knee issues. The way you explain makes it more understandable and easy to follow. Lots of respect to you Sir. God bless.
You are welcome! I hope these exercises help you and thanks for commenting!
Aloha J what is the proper shoulder frame while performing the dead lifts
I like your videos
But please in your description on the video write phase 1, next video phase 2, next video phase 3 etc etc
Because im looking for the 1 then the 2 and is confusing as i need to watch first to know wich is wich.
Thank you and very well explained exercises
Top professional
Thanks for the straight up no fill info. I will be doing these twice a day.
You are welcome, Rob! I hope they help!
Do you have any exercises for back of knee or hamstring injuries?
I am going yo get gel injected in my knee cap. Do you recommend,?
I just found you on TH-cam. Love your videos! Hope you and your family are safe during this difficult time! Thanks for the content! :)
Thank you so much, Zee Avi! I am so glad you found me!
Really helpful and beneficial exercises. I could feel the extra strength soon after practicing and my knee felt more stable too. Thank you.
You are welcome, Merian Norcross! I am glad these were effective for you!
@@toneandtighten I don't feel pain during my squats, I feel it later on during the day should I stop squatting?
Thanks God for you brother 🙏
You are welcome! Thanks for watching!
Very good video ur all videos are very useful and knowledge able.god bless u from india haryana
Thank you so much, Parmod Kumar! You're very kind. I hope these things help you, and thanks for commenting!
Amazing helpful exercises
Glad you think so!
Recover from a mild injury. Beyond the exercise do you recommend any stretching? Or just focus on strength to begin with?
Hello, it would be really nice of you if you put the time when you start each exercise as the part 1 video. Thanks
Thanks for the feedback!
Love from Kerala ❤
Thanks so much!
This has been very helpful. How much does ankle strength and flexibility contribute to knees overall health in a competitive sport like Table Tennis requires explosive movement from medium to low squat lateral and back and forth movement? Sorry for the long question, but you seem to be credible on the subject .
Thanks you sir 😊👏
Most welcome!
I experienced an acute knee pain after a heavy set of RDL, although the previous weights went fine. There is legitimate swelling slightly above my right knee. I immediately applied RICE, and I am taking ibuprofen. I was able to do a pistol squat on that injured knee with no pain. Does that mean I don't have any ligament or meniscus tears? And if it's not a ligament injury to my knee then what is it? Tendinitis? I like weightlifting and running and would like to get back to it, so should I wait a week and see if the inflammation goes down before I get into active training?
you the man thanks doc
You are welcome, dado dado! I hope these exercises helped you!
I have a bakers cyst behind my knee which affected my hip, hope these exercises help me, thx.
You are welcome, Linda! I hope they help and thanks for commenting!
Thank you
You're welcome, Yaleti! I hope these exercises help you and thanks for commenting!
hi can you make a video to correct the pelvic
Can you suggest knee exercises for someone who is paralyzed on the left side and is afraid
of falling?
Love your videos. I have neglected my body a lot after my pregnancy 5 years back and found out I have hip pain when i started walking cardio a couple months back, plus a knee pain in the internal side due to sitting crossed leg on the floor a lot. Will definately start these exercises. Should I still go for a walk inspite of the pain in one hip laterally?
very informative and useful... God bless you young man...
Thanks so much! I appreciate your support!
Hi! Thank you so much for these videos!! They have really really helped me! I know this is an old video, but really hope you are able to answer this:)
Firstly, can you do phase 1 and 2 together every day? Secondly, should we be doing knee stretches and exercises together? Or should stretches be done at the end? Is it harmful to do many knee exercises everyday? Thank you so much for everything! :)
I have a torn medial meniscus, should I be exercising everyday or should there be a rest day. My exercises are 1. Straight leg raises 2. Hip abduction sidelying 3. Box steps 4. Reverse lunges 5. Band walks forward and lateral.