15 Min. Stability Routine | Prevent Knee Pain | Follow Along w/ Modifications | Bulletproof Knees

🏋️‍♀️ A 15-min. stability training routine that includes coordination work, unilateral strengthening, hip and ankle mobility & stretching in order to build a great foundation for healthy knees.
💭 How To Use: As a separate session ideally when you‘re fresh and not worn out from training. You‘ll need the focus & coordination! 👋🏼
✋🏼 Heads up: this is a generalized approach to knee stability training and NOT a rehab routine for specific types of injury. Please consult your healthcare professional before trying anything in this video to see whether appropriate for your individual status quo (full disclaimer below).
#kneestability #kneestrengthening #kneeprehab
Hey Team 👋🏼.
We‘re diving deeper into prehab routines today! A knee stability routine that is beginner-friendly, provides modifications and yet should feel challenging.
See you on the mat! 🤸🏼‍♀️
Let’s get strong & flexible together!
🤸🏼‍♀️ Mobility Kurs (German) | www.juliareppel.com/coming-so...
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🎶 Spotify Workout Playlists: spoti.fi/3VurQnH
🎵 Music:
Get All My Love by Elderbrook and over 1M + mainstream tracks here go.lickd.co/Music
License ID: K69agw37x4V
Get The Fool by Jerro and over 1M + mainstream tracks here go.lickd.co/Music
License ID: 6elEnwvKyGV lickd.lnk.to/nzU5j3ID!julia.r...
Get I Can't Breathe by Juloboy and over 1M + mainstream tracks here go.lickd.co/Music
License ID: nEdlay9Kjyz
Get Vertigo (Radio Edit) by Tibasko and over 1M + mainstream tracks here go.lickd.co/Music
License ID: R4XGLKygqkD
☝🏼 DISCLAIMER
This video is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This video should not be used to self-diagnose or self-treat any health, medical, or physical condition.
Don't use this video to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this video. You agree to indemnify and hold harmless
Julia Reppel its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this video's content. Julia Reppel makes no representations about the accuracy or suitability of this content.

[@katesmith8005]

My knee can't wait. The reason I started mobility was my knee, so this workout is perfect for me! ❤😊

[@user-il5jz2dt8b]

After my knee injury, I began to notice that my calves were not touching. now I need to do exercises to strengthen my knees and Feet, and this is the best video I have seen!! thank you very much❤️

[@mrsbootsworkouts]

Half kneeling ankle lifts are amazing! Looks complicated, but after getting a hang of it, its awesome!! ❤❤❤

[@IntenseFitness1980]

very refreshing!

[@julia.reppel]

they are hey 😍

[@idarishj7782]

!!!! Very much looking forward to this, i have been looking for a good knee/ankle/hip routine for EVER, and i love the aesthetics and simplicity of your videos, so i'm so excited for this one!

[@Prosperouswarrior-ln7wr]

Thank you! I appreciate this vid. I’m learning how important exercising knees and ankles are just important as upper body and legs. Needed this.

[@michaelcurrie11]

Many thanks for this bullet proof knee routine! I have bad osteoarthritis in both knees so absolutely something I have been hoping for. Have been doing the Knees Over Toes Zero program and has made a big difference. I will add this routine to my pre-workout schedule this week 🙂🤞

[@natalyas7294]

I cannot thank you enough. I always have been kinda “stiff” but after COVID my mobility was all gone. Your exercises are incredible both for mobility and for mood ❤ I look forward to start my day with your videos! Thank you so much!!!

[@charlottecartwright72]

Hallelujah!!! I am so excited for this one! Well anything you do of course is amazing. I am so enjoying all your content. ❤ Edit: now that I have just completed this mobility I just have to say as always, Amazing work Julia! This was great! Thank you again for all your hard work.

[@kjones2008]

My knees are stressed with skating, and I’ve begun incorporating some VMO focused deep squats as well as ankle flexion work while in a squat. It always amazes me anew how interconnected everything is in these lovely containers of ours. Danke Julia for this ankle, knee, and hip work. I am better for it and your efforts!

[@4TheLoveOfHockey]

Mobility and joint health are so valuable. the more we move the longer and healthier we will all be! Thanks!

[@KAM-rl6tz]

I am excited to try this one! Thank you for sharing your time and expertise..

[@shyf4566]

Amazing workout Julia.. loved those single leg balance and strength moves. Thank you very much really appreciate it. Struggled with the banded abduction one.. really tested my balance

[@manuell.5696]

I needed this ! my knees are so stiff for sitting all day, thanks Julia!

[@oscardelatorre2325]

feel better after this training workout since i am sitting all day, thank you

[@patriciaruiz9342]

Love your workouts 🎉. Working for me so much!

[@brunomichaels9497]

The quality of the video is amazing. Julia's videos are the most professional looking out there by far. Keep up the good work.

[@julia.reppel]

thank you Bruno! 😍 I want to provide you guys with the best of the best!!

[@ExDzire96]

exactly what I needed!! extremely excited for this workout!

[@franberlin77]

Loved it. Thank you for the great work 💓💓💓

[@Nanaheals]

The Best , hands down🙏🏾

[@kennethmontoya3563]

Thanks Calvin this was very strong u rock I have started doing these practice after strength training it keeps me loose thumb up bro

[@andyzagastizabal1627]

another amazing routine, thankyou

[@blooming-ana]

Such a good one for running 🏃‍♀️

[@thedoctor9402]

thank yooou for this . i have such bad knees i needed this !

[@stoneski]

That was kneelicious! Honestly, it was exactly what my old aching knees needed.

[@julia.reppel]

🤪🤪🤪 let‘s keep them happy and healthy!

[@jtosc1340]

The knee CARs made my knee make a crazy noise 😂 felt so good, I’ve been having pain in that knee. Thank you!

[@julia.reppel]

Haha oh lord! As long as they‘re pain free while doing them. 🤗

[@StefanG84]

Thanks a lot. I really like your videos and the exercises and actually I was looking for some nice and „easy“ exercises for my knees. Feels almost like you were reading my mind ;)

[@julia.reppel]

This is awesome Stefan! 🥳 You’ve been a continuous supporter, I appreciate it very much. 🙏🏼

[@mariozuniga9227]

I need it for my knees..... tks for share Julia

[@hermanbraker18]

Wow this knees workout is so good

[@ameiramohammed7553]

thank you 😊

[@julia.reppel]

☺️

[@amberlee6307]

That wall sit! Got me sweating. 😅 Thanks for the workout.

[@beattywastragic6839]

Looking forward to this workout :) Running on a concrete for the last few months has been taking a toll on my ankles 😅

[@pandehuan6377]

It is perfect for me too! 非常感谢！

[@CreatorOfPlaylist]

Exactly what I was looking for!❤

[@julia.reppel]

great 😍

[@yanicklantaigne75]

Great workout thanks. Balance/stability workout are great for runners and many others sports.

[@julia.reppel]

Everyone can benefit - we‘re all made to move our bodies 😍

[@Jean_Martinie]

Trying this out to help my knee pre-op. ACL, MCL and Meniscus tear has really dampened things. Heres to hoping I can strengthen as much as possible before op for a swift recovery afterwards!

[@David.Brown-Dawson]

These workouts are great! Thank you 👍🏾

[@julia.reppel]

Thank YOU David 👋🏼

[@TingleStormASMR]

This is the accessory work everyone needs if the wanna keep their joints healthy and strong ❤

[@julia.reppel]

😍😍😍

[@macster1000]

very good!

[@kennethmontoya3563]

Great knees and quad work out very challenging I appreciate you Julia everytime u post new work out I look forward to it u rock keep up the great work

[@julia.reppel]

I see you always here and it makes me real happy Kenneth!!

[@kennethmontoya3563]

Thanks Julia u rock I love it when you challenge us in work out to get to the next level u are highly appreciated 👍

[@laurendaeger9408]

okay this was amazing

[@julia.reppel]

glad to hear that 🥰

[@shawnhutchinson2088]

This has been amazing on my. knees. No more knee pain, thank you!

[@julia.reppel]

👏🏼👏🏼👏🏼 well done Shawn!

[@TingleStormASMR]

My torn ACL making a happy dance 🎉💕

[@ursulathieme4586]

Need more of this knee work to help with knee pain. Love the wall sit but it bothers my knees so I change it up a bit. Thank you this was perfect.

[@julia.reppel]

yes to modifying accordingly! we’re here to learn to listen to our bodies 😇 make sure to check in with a professional in case of serious issues Ursula! 🙏🏼

[@MimiMimi-be3ov]

I've done this routine three times so far in the past 7 days and I can already feel a difference in my knee pain! Thanks a lot for this video!

[@julia.reppel]

so good!!! 😎

[@yelenacherdak804]

Julia, l love your routines and use them as soon as I discovered your channel. Waiting when your site will have programs in English - I would like to join

[@FluksWorkouts]

Good Workout Julia !! Keep the good video's going friend :)

[@nagai_94]

1. Half kneeling ankle lifts 0:17 2. Knee cars 2:27 3. Glute bridge hold 4:37 4. Ankle weight lifts 5:42 5. Single leg wall sit 6:47 6. Single leg deadlift 8:57 7. Banded abduction 11:07 8. Halstring stretch 13:17

[@Lansugar]

How often would you suggest doing this routine? I don’t have pain in my knees regularly but I do have a little pain and some stiffness when doing squats. Thank you for your videos!!

[@BartekZubr]

That's my second time doing this set. I don't know what will be the outcome but I hope my knee will stop hurting. :)

[@ashleymiller8571]

🙌🏽🙌🏽🙌🏽

[@Mongeau19]

I dont know how you get such good music on your sets, but keep it up :)

[@julia.reppel]

😋 turns out one can buy licenses for copyrighted music!! so happy I can provide us with these tunes 😍

[@Mongeau19]

@@julia.reppel love it! keep it up!

[@lisag18]

Those with sciatica, the bridge position can trigger a sciatic episode

[@hansmuster]

Je nach Übung spüre ich Schmerzen um unteren Rücken. 🫤 Tipps?

[@sianinaylea6694]

day 76!!

[@nicholkid]

First 2 moves were a little confusing to me but overall it was great. Though I need a lighter band for those abductions...

[@lanfearsdetailing4261]

❤👍😁

[@leniolesch896]

Heute zum 100. mal gemacht.

[@julia.reppel]

😱😱😱

[@camillarichter2040]

Is it normal for knees to be creaking/crackling? I always workout with headphones in except to do your videos at home and man, my knees are so loud!!

[@julia.reppel]

This can have different reasons - if it‘s not painful I wouldn’t worry as much. However get it checked if it bothers you or you feel uncertain about it. 😊

[@user-cc5xr4dl3l]

Спасибо ! Я сама тренер .Мне было интересно как вы соберёте это в связку .

[@julia.reppel]

Thanks! I‘m a sports scientist, so my approach usually goes like this: with the aim of the video in mind I look at the joints involved or that could potentially have an impact and include exercises to mobilize the patterns that are needed (e.g. hip flexion, abduction & ext. rotation for squats). For this particular routine since we want to stabilize the knee joint we have to strengthen the surrounding muscles that impact that joint (e.g. quads, glutes, hamstrings etc.) within specific patterns. When I come up with exercise that address all of the above I make sure to include beginner-friendly modifications and change the order to it‘s user friendly and easy to follow along. Hope that helps. :)

[@iggygomez8607]

Die Knie fühlen sich viel besser an, danke

[@jomo_atl]

I began mixing in jogging as workouts cappers. I have not run since my soccer days in the '80s. For the first time feeling tension over my kneecaps after runs, does anyone else get this sensation? BTW, Liebe Dich Julia ():-)

[@promisesmithee943]

uhm but these make my knees hurt

[@Mariana-em6yj]

OMG! I’ve wanted this workout so much. It was amazing ✨🦵

[@julia.reppel]

Mariana 😍👏🏼

[@s_styles]

Thank you so much my knee pain is almost gone now after doing this routine i was struggling to do hack squat but I guess after this I won't now 🥲

[@julia.reppel]

putting in the work 😍👏🏼