Knee Stability Exercises – A Technique That Helps With Knee Stability

A few days ago, I shared a video regarding knee stability on Facebook.

I had asked for help in terms of increasing likes and comments on that post.

In turn I would follow it up with another technique to do my part in spreading relevant knowledge into the world.

The number of likes I asked for were 1,250.

Everyone responded amazing, so here is yet another useful technique to help you with your knee stability.

Naudi Aguilar

Transcript: Knee Stability Exercises – Here is a technique that actually helps with knee stability.

Hey what’s up guys? I wanted to make a video as a followup to all of you who want to drop in all those likes on that post a few days back it was with regard to a knee stability. I asked for 1,250 like and you guys surpassed what I was asking for. We got to about 1,277. If you guys can do the same for this post, I will make yet another video regarding whatever topic you guys like. If I don’t get any specific request, I’ll make another one on stabilizing the knees, once again. I’m here to follow through on my promise and I’ll show you guys what we’re going to be covering.

First and foremost, we’re going to be utilizing a feedback. I know I’ve shown you guys a few things with feedback mechanisms using bands before, I’m going to show you guys how to apply this a bit better with your training in general (Knee Stability Exercises). What you’re going to do, we’re going to be working on connecting your abductor. This is generally a problem that people have with their body whenever they have issues with knee stability, their abductors don’t contract on medial aspect of their thigh to support the medical aspect of the knee. So, oftentimes maybe you’ll find people maybe they squat and their knees kind of bow out or they fall in, it usually relates to some degree of lack of connectivity happening in the abductors. Of course, what I’m going to be doing is not only going to be involving the rotation of the femur but it’s also going to involve rotation of the pelvis based upon where I’m going to be anchoring this thing.

Lack of rotation of the femur and pelvis oftentimes end up leading to a lot of problems with the knee joint itself. Just realize that the knee, most of the time, with you is not the problem, it’s everything around the knee that’s the problem. Many people talk about this, very few people show you how to apply changes to this other than just telling you to move your knee back out and they just tell you to put a band around your knees and do this kind of stuff. That’s not going to solve your problem. We need to unify more variables in order to make changes on the body. (Knee Stability Exercises)

When we unify more variables, eventually you see global shifts and this is why you see results in functional patterns that you wouldn’t typically see out of other training systems.

Let me just get on with this. What you’re going to need, you can do this at home, you don’t really need a gym or anything like that. You need this band. You’re going to step through with one foot, you’re going to wrap this across your backside, one of them, beneath the gluteal fold, one of them above the sacrum, the top of the sacrum level. Then, you are going to bring this band all the way around your thigh … I believe I may have shown this either here or on Instagram. I’m just going to show you guys how you can apply this because this is really important. Knowing how you’re going to apply is going to determine whether you’re going to do this effectively. (Knee Stability Exercises)

We’re going to actually take this into what I like to call deep lunge. This is a position that generally speaking if you were on the Savanna … Everybody’s obsessed with the deep squats, say you know we got to keep ourselves in a deep squat which is relevant … I’m not bagging on the deep squat at all, I just think it’s greatly overrated and in opposition to this position, right? This is something that you see a lot of times even out of, even when I’ve watch documentaries or if I even look at people, I’ve gone out to Mexico, you tend to notice people tend to sit in this position here when they talk to somebody.

One can imagine that if they were sitting in this position like this, they would be setting themselves up to sprint, maybe throwing something. This is a very, very explosive position, you can generate a lot of force from this position (Knee Stability Exercises). Just mainly based up on the fact that you’re actually in a unilateral stance. When you’re in a deep squat, you’re in a bilateral stance, you can’t really initiate a lot of force, you have to kind of roll back and then go forward, you have to stand up and then run forward. (Knee Stability Exercises)

When you’re in deep lunch, like I am here, that changes the game completely. Now, I can actually go into a full sprint from that position. So, we’re going to cover some of just a basic aspects of this motion here.

First and foremost, we’re just going to start from a bilateral stance here. I’m going to be doing that there just giving you guys kind of a side view. My feet are about hip width apart. I’m going to take my step forward and all I’m going to focus on is because my knee, based up on how the band is placed on me, is I’m going to feel like it needs to rotate out. All you’re going to do is fight that band to rotate your femur inward to reposition the knee while you step in. Really you’re going to have to consciously engage your brain with this band here and that’s eventually going to leave you to internally rotating in creating the form of stability (Knee Stability Exercises) between this rotation of the pelvis and that knee joint.

See as I do that, there’s two motions involved with one another, I take my step forward and then I drop down into that lunge. I keep most of my weight on my lead foot here, so my lead foot is going to be dragging back on the ground. Then, from there, what am I going to do? Stand up. You just repeat this process, you come down, thinking about fighting that rotation of the band inward this way and with the femur and the pelvis and you repeat that process until the cows produce the milk. (Knee Stability Exercises)

Anyway guys, that’s the video (Knee Stability Exercises) that I have so far. If you guys drop me, get another 1,250 likes on this post, I will be sure to reciprocate that with some more information like this. You guys pick a topic, if not I’ll do something else on the knees or I’ll pick something else that you guys might like. Be on the lookout for more videos (Knee Stability Exercises) here in the near future.



  1. John November 24, 2017 at 12:13 pm - Reply

    thanks for the videos, they do help.

  2. korahn gayle November 25, 2017 at 12:47 am - Reply

    Hey, Naudi!

    Great vid, can’t wait to get working on it.

    I’m sure you would have answered this question many times but please could you advise as to where I can pick up some of the bands that you use. Thanks so much.
    In terms of new videos. I would love to know what you think the best position to sleep in is, I, like most have a bit of an anterior pelvic tilt which I am working on but I often find that sleeping on my front causes lower back pain. I feel like sleeping on my back with my knees up is the most pain free solution but then I feel I am adding to my addaptively shortened hip flexors. Be great to hear your thoughts. If not, the bands will be plenty, cheers.

    • William Menzies December 1, 2017 at 12:39 am - Reply


      Get in contact with Serious Steel.

      The FP Team

  3. Barkha November 26, 2017 at 2:38 pm - Reply

    Awsome technique . Thanks for all your videos . Can you please recommend shop or any website where we can buy all these bands used in the functional pattern excercise ? Much appreciated.

    • William Menzies December 1, 2017 at 12:42 am - Reply


      Get in contact with Serious Steel.

      The FP Team

  4. PATRICIA MOLL November 28, 2017 at 11:18 am - Reply

    Hi Naudi Thanks for the great content, I’ve been following your workouts/ techniques for more than 5 years now, I’m a big fan of being agile and fit, I need it for rock climbing, yoga, swimming and a few other stuff I do 🙂 I have a “challenge” for you, maybe you can connect the dots, actually with some of your videos I see a pattern in my “problems” but can’t figure out where to start: I used to do triathlons, running was the first thing I had to eliminate due to knee pain. I won’t bore you with the number of MRIs, (famous) doctors I’ve seen, they all conclude that I have NOTHING going on. Just muscular unbalance. I’m tired of being ordered to strengthen my glutes and VMO…I’ve done that so much that recently my 2nd adductor muscle group (yes, left and right now) got hurt. The left one (opposite side to my left-knee pain) went out first from cycling with a theraband around my knees…. … well it was a way I discovered to avoid my Hoffa Fat pad getting inflamed (which made me believe that maaaaybe glutes were not triggering).

    My ITB is suuuper tight, but although I work on the insertion and origin muscles nothing helps (BTW, a lacrosse ball is my best friend).

    Any ideas on where is my weakness or tightness?

    PS: I have you book, which reminded me a mix between Primal Movement+Feldenkrais+Pilates… but still knee is the source of unhappyness he he

  5. rajiv November 28, 2017 at 11:40 am - Reply

    can you please show videos ae to how to increase hip flexibility, i ve followed a few of your routines with some success but i still cant sit cross legged i cant get up from a cross legged position without using my hands.

  6. Debi November 28, 2017 at 3:25 pm - Reply

    Ty for the knee stability trying to rehab a slight tear in my meniscus. Where do you get the band you’re using? I don’t seem to have the length needed with mine. Ty!! Debi

    • William Menzies December 1, 2017 at 12:54 am - Reply

      Hey Debi,

      Please get in contact with Serious Steel.

      The FP Team

  7. Jason Knight November 28, 2017 at 3:35 pm - Reply

    Hi N Did quite understand ; Which way does the band rotate the femur on the knee stability exercise and which way do you need to send the femur internal t external or vice verca? Thank you

  8. seam November 28, 2017 at 5:21 pm - Reply

    very interesting. one of your best posts yet. thanks!

    • William Menzies December 1, 2017 at 12:55 am - Reply

      Thank you!

    • an January 7, 2018 at 1:57 pm - Reply

      im learning hear. would it be advised to set up the band to pull the femor inward instead of outward to even out the muscles. ( in other words do this excersise followed up by one pulling the femor in the opposit direction and lunging?)

      or for people whos knees tend to sink inward instead of outward.

  9. Edward January 26, 2018 at 5:03 am - Reply

    how is it possible to drag back on the front heel if you are pushing off of that leg in a reverse lunge? would really appreciate some clarification on this.

    • William Menzies February 3, 2018 at 10:36 pm - Reply

      Hey Edward,

      If you are unable to drag the front foot back as described in the video, try regressing it and go less deep in the lunge.

      If you are really struggling then pop a video post up on on the Doers page:

      The FP Team

  10. bino February 2, 2018 at 5:00 am - Reply

    Thanks for the videos this is the first time visiting your website and you all the stuff to watch thanks gonna bookmark and follow you

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