Weak Hips/Knocked Knees Correction Programming

Sports Movement Physio & Performance

Coach
Dr. Carolyn Meister

Embark on a transformative journey to correct knocked knees with our comprehensive 8-week strength program. Knocked knees, scientifically known as genu valgum, can lead to discomfort, instability, and potential long-term joint issues. Our program is designed to address muscle imbalances, strengthen key muscle groups, and improve overall alignment for enhanced stability and functionality.

Our program isn't just about building strength; it's about fostering awareness of proper alignment, enhancing stability, and empowering individuals to take control of their physical well-being. With guidance on form, progression, and recovery, participants can confidently navigate each workout, knowing they're one step closer to achieving optimal knee alignment and function.

Whether you're an athlete aiming to improve performance or an individual seeking relief from knee or hip discomfort, our 8-week strength program offers a structured approach to correcting knocked knees or weak hips and promoting overall musculoskeletal health. Take the first step towards a stronger, more aligned body today.

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Optimize Your Movements
Understand how to move and the corrections you need to take your body to the next level.
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Build A Strong Foundation
Strengthening your body's foundation involves building strength, stability, and resilience in key areas to support overall health and performance.
Features
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Programming 5 days per week
Daily strength and accessory exercises that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbell/Kettlebell // Theraband Loop
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Sample Week
Week 1 of 8-week program
Sunday
Squat Session

A1

Groiner

3 x 10

A2

Hip Airplane Mobility

3 x 6

B1

Banded Hip Flexion Mobility

3 x 5

B2

Squat Correction/ Goblet Squats

3 x 10

C

Back Squat

4 x 10

D

Lateral Step Downs

3 x 8

E

Fire Hydrant Heel Press

3 x 10

Monday
Accessory Hip Work

A1

Lateral Weight Shifts With Band

3 x 10

A2

Theraband Elvis

3 x 10

B1

90/90 Hip Opener

3 x 5

B2

Side Plank With Leg Lift

3 x 10

C1

Bridge

3 x 10

C2

Controlled Single Leg Squat

3 x 6

D1

Prone Hip Extension With Knee Bent

3 x 10

D2

Bird Dog

3 x 10

Tuesday
Sumo Deadlift

A1

Hip Airplane Mobility

3 x 6

A2

Groiner

3 x 10

B

Sumo Deadlift

4 x 10

C

Forward Step Up

3 x 10

D1

3-way TB Toe Tap

3 x 5

D2

Theraband Side Walk

3 x 10

Wednesday
Accessory Hip Work

A1

Lateral Weight Shifts With Band

3 x 10

A2

Theraband Elvis

3 x 10

B1

90/90 Hip Opener

3 x 5

B2

Side Plank With Leg Lift

3 x 10

C1

Bridge

3 x 10

C2

Controlled Single Leg Squat

3 x 6

D1

Prone Hip Extension With Knee Bent

3 x 10

D2

Bird Dog

3 x 10

Thursday
Bulgarian Split Squat

A1

Hip Airplane Mobility

3 x 6

A2

Banded Hip Flexion Mobility

3 x 5

B

Bulgarian Split squat

4 x 10

C

Kettle Bell Deadlift

3 x 10

D1

Drunken Mountain Climbers

3 x 20

D2

Standing Pelvis on Femur Rotation

3 x 10

E1

Log Roll Stability

3 x 10

E2

Mcgill Side Plank Rotations

3 x 10

Coach
coach-avatar Dr. Carolyn Meister

As a Doctor of Physical Therapy and Movement Expert, Dr. Carolyn is a highly skilled physical therapist and movement expert specializing in sports rehabilitation and performance enhancement. With over 8 years of experience in the field, Dr. Carolyn has dedicated her career to helping athletes of all levels recover from injuries, optimize their movement patterns, and achieve peak performance.

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Move Correct With Us!

When we progress with precision and bring intention to your exercise program, movements become seamless and you get to show up differently for your body!

Get Weak Hips/Knocked Knees Correction Programming
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FAQs
Who is this program for?
Anyone that struggles with weak hips and they feel like they are struggling to feel strong or connected to their hips. It is also for someone that has a knock knee presentation and to help them get out of this impairment.
How do I know if this program is for me?
If you struggle with feeling weakness around you lower body and feel like you are constantly getting injuries, this program is for you!
Is this physical therapy?
This is a program designed and created by a Doctor of Physical Therapy but it is an exercise program. Please reach out to a medical professional if you have questions about your individual needs.
Weak Hips/Knocked Knees Correction Programming