This is a quick video looking at 3 ways to use the lunge to improve knee stability and to some extent strength of the VMO, glutes, and the feet. All three of these areas are the common weaknesses to people with knee pain so finding exercises to target them is critical for finding a solution to the problem. You will see how I use a light resistance band to try and create a mistake in the knee joint therefor forcing my body to react and use an adjustment to avoid the mistake. This is known as reactive neuromuscular training and is a very popular training aid used by many experienced trainers and therapists.
You can read more about this in the articles in the link below
What is reactive neuromuscular training?
https://www.noregretspt.com.au/index....

How to strengthen the vmo and glutes simultaneously using resistance bands
https://noregretspt.com.au/index.php/...

Use these 2 resistance band exercises to improve knee stability
https://www.noregretspt.com.au/index....

Knees are exposed to tremendous pain and problems whenever they are forced into a twisting or bend sideways, (eg ACL tear) known as valgus or varus, and lastly if they hyperextend. This joint is more or less a hinge, it cannot twist and rotate itself, and it cannot bend the other way either. The knee needs to have some mobility which many people lose through tight quadriceps and hip muscles, but it needs a great deal of STABILITY to prevent the dangers of twisting and rotating that will ruin the knee.

The rotation of the leg must come from the two joints above and below the knee, being the HIPS and the ANKLES. Both of these joints have the ability to move in almost every direction but if either of these two joints lose their mobility guess what? That is right the knee will be forced to make up for the loss of mobility and try to twist and rotate! It is a bit like being caught in a crossfire.

You can read more about what causes knee pain and the complex interaction between the foot, knee, and hip in creating problems in the articles in the links below

What causes knee pain?
https://noregretspt.com.au/index.php/...
How to assess your knee to find the source of the problem
https://noregretspt.com.au/index.php/...
What to do if you tear your ACL
https://noregretspt.com.au/index.php/...

While I show a video of the lunge there is a stack of other important things I would need to address before this and even more after this. This video is just to give you an idea of how you can use a lunge to aid your rehabilitation plan and further strengthen your knee. You will see more ideas of how to put all this together in the article below

How to strengthen the VMO in 5 simple steps
https://noregretspt.com.au/index.php/...

And for the complete program make sure you download the full online training plan by going to the website link below. This includes the 60 minute video and PDF book with instructions and 6 month program
http://weakvmoprogram.respond.ontrapo...