Video library

Today/Library

Knee tests

The three tests · five minutes · go to the program

Noble compression testPhysiotutorsPress the epicondyle, then straighten the leg. Pain reproducing at about 30° is positive.Open on YouTube ↗

Renne's testPhysiotutorsSingle-leg semi-squat to about 30°. Pain sharpening at that depth is positive — yours is.Open on YouTube ↗

What to look for in a single-leg bendPhysiotutorsThe hip drop and inward knee drift you are filming for. This is the cause, not the symptom.Open on YouTube ↗

The daily hip block

Six movements · one currently withdrawn · go to the program

Side-lying hip abductionMuscle MotionTop leg slightly behind the body, toe turned down — that is what takes the TFL out of it.Open on YouTube ↗

Side plank, top-leg raiseAndrea ClaassenHips stacked and lifted throughout. From the knees if the full version breaks form.Open on YouTube ↗

Single-leg glute bridgeHinge Health · physiotherapist-ledHips level throughout — if the free-side hip drops, the set is over.Open on YouTube ↗

Banded lateral walkVo2maxProductions · for runnersQuarter-squat, feet never touching. Burn on the outside of the hip, not the thigh.Open on YouTube ↗

Copenhagen plankRevo PhysiotherapyThis is the knee version — the one you start with, not the full-length one.Open on YouTube ↗

Single-leg step-downPhysio REHAB · Tim KeeleyCurrently out of the block until ~5 September. Watch the regressions — that is how you reintroduce it.Open on YouTube ↗

Session A — Wednesday

Lower + vertical pull · go to the program

Pogo hopsThe Irish Physio TVKnees barely bend. Small, fast and quiet — ankle stiffness, not height.Open on YouTube ↗

Dumbbell RDLNASMHinge, not squat. Hips back, bar close, almost no knee bend.Open on YouTube ↗

Step-upOvertime AthletesDrive through the front heel and do not push off the back foot. Lower box than prescribed until the knee is quiet.Open on YouTube ↗

Seated calf raise, bent kneeAlpha Project PhyzioThe most important lift on this page. Bent knee targets the soleus.Open on YouTube ↗

Standing calf raiseSteevStraight knee targets the gastrocnemius. Full range off a step, slow down.Open on YouTube ↗

Weighted pull-upScottHermanFitnessStrict, full hang to chin over the bar. Add a belt only once bodyweight sets are clean.Open on YouTube ↗

Suitcase carryLimitless Power TennisOne side only. Stay tall — the work is the anti-lean, not the walking.Open on YouTube ↗

Session B — Friday

Upper + hips · go to the program

Weighted dipFIT.nlSlight forward lean for the chest, upright for the triceps. No bouncing out of the bottom.Open on YouTube ↗

Chest-supported rowFit Father ProjectChest on the pad so the low back does nothing. Pull to the ribs.Open on YouTube ↗

Overhead pressBobby MaximusRibs down, do not arch. Dumbbells so the shoulders pick their own path.Open on YouTube ↗

Weighted push-upLive Lean TVPlate on the upper back. One straight line from head to heels.Open on YouTube ↗

Hip thrustRunna · for runnersHeavy glutes with essentially no knee flexion — safe this close to Saturday.Open on YouTube ↗

Face pullColossus FitnessElbows high. This is what balances all the pressing.Open on YouTube ↗

EZ bar curlColossus FitnessElbows pinned. Half of the superset.Open on YouTube ↗

Overhead triceps extensionColossus FitnessThe other half. Three rounds and you are done.Open on YouTube ↗

Ab wheel rolloutK’s Perfect Fitness TVRoll out only as far as the ribs stay down. That distance is the exercise.Open on YouTube ↗

Baseline tests

Retest at weeks 4, 8 and 13 · go to the program

Single-leg calf raise testEvolution Physical TherapyStraight knee, full range, one every two seconds until form breaks.Open on YouTube ↗

Knee-to-wall testCatalyst UniversityHeel stays down. Measure toe to wall — under 10 cm is a genuine restriction.Open on YouTube ↗

Modified Thomas testClinical PhysioFor hip extension. The hanging thigh should reach horizontal.Open on YouTube ↗

Single-leg squat assessmentAxiom Academy · NASMWhat a clinician looks for, so you know what you are filming.Open on YouTube ↗