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Knee Fix: Yoga for Strong Knees

Name: Knee Fix: Yoga for Strong Knees
Rating: 5.0 (1 reviews)

Stretching & Strengthening Exercises and Flows for Strong Knees

Created byFrancesca Hepton

Last updated 6/2025

English

What you'll learn

Active women over 40
Women in menopause
People with weak knees or knee pain
Anyone who wants healthier, stronger knees

Course content

5 sections • 15 lectures • 1h 55m total length

Introduction3:56
Hi, I’m Francesca Hepton, a certified yoga teacher with over seven years of experience teaching women over 40—just like you—how to move better, feel stronger, and stay pain-free.
This program is close to my heart because of my own journey.
Back in 2017, I experienced a major setback—my ACL snapped and I had to undergo surgery. Up until then, I had relied on jogging and yoga to keep me fit. But during recovery and the onset of perimenopause I realised that wasn’t enough. I was losing muscle mass. I felt weaker.
What I needed was strength—especially in my knees—to support my movement and rebuild confidence. And that’s how the Flex & Flow method was born: a balanced blend of mobility, and strength training, designed to support your joints, improve function, and keep you active in your 40s, 50s and beyond.

This Knee Strengthening Program is structured around two key elements:
A: Flexibility and strength exercises
– These help to fully extend and straighten the knee, reducing stiffness and improving alignment.
B: Strength exercises
– These help with bending, bearing weight, and stabilising the joint, so you can move with more ease and less pain.

Plus 2 enjoyable flows you can do any time.

The ‘Extras’ section offers guidance on the very effective Wall Sit drill, as well as other lifestyle tips and tricks for healthy knees.

You’ll need just a few simple tools:
• A mat or soft surface
• A chair
• A band or strap (or even a belt!)
We also avoid inversions, so you won’t be turning upside down—this is all grounded, functional movement.

DISCLAIMER: This channel offers suggestions for improving your body's mobility. If you are in pain or need advice, you should not rely on the information and suggestions presented here. When you follow along with any of these videos, you are performing them at your own risk. See a health professional to give you advice for your specific needs. Flow with Kiki is not responsible or liable for any injury or harm you sustain as a result of this video.

1. Popliteus Stretch8:49
One-legged hamstring stretch targeting the very small and difficult to access popliteus. Releases the back of the knee and activate the Vastus Medialis to bring flexibility and stability to the knee.
2. Joint Alignment10:51
Aligning the ankle, knee and hip joints. When proper alignment of the joints takes place, the tissue is able to elongate safely and the body gains proper motor control. This is vital in the process of eliminating pain and creating stability.
3. Supine Hamstring Stretch8:32
Stretch the hamstring and open the back of the knee. The back of the knee becomes tight and restricted in almost all situations where there is knee pain.
4. Reclined Kneel Stretch4:31
This stretch targets the knee extensors, particularly the quadriceps, and can be beneficial for conditions like runner’s knee, jumper’s knee, patellar tendinitis, and ACL recovery. The addition of mindful breathing helps relax the nervous system, reduce tension, and improve mobility.
5. Pyramid Pose6:17
This pose stretches the back of the knee, strengthens the quadriceps, and improves balance and focus. By integrating breathwork, we encourage deeper relaxation, nervous system regulation, and increased range of motion while maintaining joint stability.

1. Knee Strength Drills10:08
Training to help with flexion and bear weight by building stability and control:
- Runner’s Lunge Strength Drill
- Front Leg Flexion & Extension
- Knee Extension Pulses
- Wall Drill
- Toe taps
2. Knee Strength Flow7:51
In this flow, we’re focusing on strengthening the glutes and vastus medialis—the key muscles that help stabilise the knee, improve alignment, and prevent conditions like chondromalacia patellae (runner’s knee).
- Supine straight leg raises, and twisted
- Side leg raises 80s style!
- Warrior II, dynamic bending then isometric hold
- Rear lunges
3. Single Leg Plank8:01
Single Leg Planks for Core & Quadriceps Stability: a powerful movement that challenges your core, legs, and mind while building endurance for better knee control and injury prevention.

Modifications & Progressions
Easier Option: Hold a regular plank and focus on engaging the core and legs without lifting a foot.
More Challenging: Extend the hold time or add a slow pulse with the lifted leg for extra quad engagement.
4. Short Arc Quads7:39
Leg Extensions for Stability & Control: Short Arc Quads involve a controlled, mindful movement that helps activate the vastus medialis (the inner part of your quad), which plays a huge role in knee stabilisation.

Progression:
The Long Arc Quad is done lying down and focuses on working the quadriceps through a full range of motion, typically from 0-90 degrees. In contrast, the Short Arc Quad exercise focuses a smaller range of motion, particularly targeting the last 15-20 degrees of knee extension. Both exercises serve a similar purpose in strengthening the quadriceps, but the Long Arc Quad allows for a more extensive workout of the muscle group.
5. Eccentric Knee Lunges8:54
Eccentric Forward Lunges for Quad & Patellar Tendon Health: focusing specifically on the quadriceps and patellar tendon—an area that's often involved in conditions like jumper’s knee, patellar tendinopathy, and general knee discomfort from lack of control through full range.

Knee Strengthening Flow11:19
Strengthening Flow for stronger, more stable knees

10-minute strengthening yoga-inspired flow: targeted, supportive knee mobility work to:
- improved knee function
- build stability
Dynamic sequences with strength and stretch to
- promote greater knee mobility and ease of movement
Knee Stretching Flow9:35
A Stretching Flow to Unlock Your Knees: A Flex & Flow Routine to Mobilise and Release”
A yoga-inspired dynamic sequence to stretch tight, restricted knees for greater knee mobility and ease of movement

Wall Sit5:19
The wall sit, also known as the wall squat, is an isometric exercise to develop knee stability and strength.

Progression:
- weighted wall sit
- alternate single leg wall sit
- heel raises wall sit

If you’re waiting in an airport or for the kettle to boil, sneak a wall sit in!
Extra Knee Joint Health Tips3:19
Additional things to bear in mind that will help your knee joint health and support your Flex & Flow exercises
- Hydration matters.
- Movement is medicine.
- Weight & knee pressure are linked.
- Footwear counts.
- Listen to your body.
- Mobility is just as essential as cardio and strength.
... and more
This program blends them all—so your routine becomes more balanced, and your knees more resilient.

Requirements

No experience or equipment needed
A soft surface or yoga mat is helpful, plus a belt or strap, and some books or yoga blocks

Description

The Flex & Flow Method combines mobility, breathwork and strength to support your knees.

Studies show that integrating these elements can significantly reduce knee pain and stiffness.

This Knee Strengthening Programme is structured around two key elements:

Module I Flexibility and mobility exercises

– These help to fully extend and straighten the knee, reducing stiffness and improving alignment.

Module II Strength exercises

– These help with bending, bearing weight, and stabilising the joint, so you can move with more ease and less pain.

Module III offers two enjoyable yoga flows. One designed to stretch and mobilise your knees, the other to strengthen and stabilise them.

And of course there are some nice 'extras' at the end to keep you inspired and makes this a holistic journey to better health.

Plus you get a FREE downloadable PDF guide which lists all the drills and poses with instructions, if you want to do this away from a screen AND other helpful tips and tricks.

You’ll need just a few simple ‘tools’:

• A mat or soft surface

• A chair

• A band or strap (or even a belt)

• A designated time and space in which to practice

I would also recommend you note or journal your progress. Nothing major, just notice and record for example if at the start you cannot easily stand one leg from sitting on, if you can’t go up two steps on one leg. Then after 2 weeks, 4 weeks, see how these movements feel.

I wish you all the tenacity, determination and good humour I can give you as you start your journey to stronger legs.

Let’s flow!

With structured, easy-to-follow routines, you'll stay consistent and see real progress.

Reclaim your mobility and confidence.

Join me, and let's strengthen your knees together.

Who this course is for:

Women who want to look after their knees

Knee Fix: Yoga for Strong Knees

What you'll learn

Explore related topics

Course content

Introduction1 lecture • 4min

Module I: Stretching5 lectures • 39min

Module II: Strengthening5 lectures • 43min

Stretching & Strengthening Flows2 lectures • 21min

Extras2 lectures • 9min

Requirements

Description

Who this course is for: