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An Easy Hypermobile Knee Exercise

This video covers a highly effective knee stability exercise designed for those with hypermobility, Ehlers-Danlos Syndrome, or ongoing patellar tracking issues. By using a resistance band positioned behind the knee, we create a tactile cue that helps your brain locate and control knee extension more accurately. The movement specifically targets the vastus medialis oblique (VMO), a crucial muscle for guiding the knee joint and preventing hyperextension. The band creates a gentle pull into knee flexion, and your job is to push back against it—driving through the heel and firing up the quad. What you’ll learn in this video: How to set up the band at knee height and position it correctly behind the joint Why the VMO matters for stability and how this exercise activates it How to avoid compensation from the hips or lower back Tips for adjusting your foot placement if the straight-ahead stance causes discomfort How to use feedback and slow, controlled motion to build real joint awareness This exercise is especially useful for those who struggle with joint instability or find it hard to activate the right muscles during movement. It works well in rehab, foundational mapping work, or as part of a stability-focused training session. If you experience coat hanger pain, frequent knee collapse, or feel disconnected from your lower limbs, this exercise can help rebuild your control in a way that’s both safe and effective. Let us know how it goes for you, and consider pairing this with other proprioceptive drills to enhance lower body mapping and control. ----- If you’ve enjoyed our videos, imagine what you’ll gain from a structured, science-backed course designed just for you. Hypermobility 101 is your ultimate starting point for building strength, stability, and confidence in your body. Find it here: https://client.thefibroguy.com/course...