💡 How to follow: A progressive knee-strengthening series: strengthen the quads in the sissy position, balance the front of the lower leg with tib work, and finish with a supported step-up. Go slow, control every rep.
1
Hackenschmidt Sissy Squat
Quad Strength
The foundational quad-focused sissy squat — knees track forward while the hips stay back, loading the quadriceps in deep flexion. The gateway exercise of the Hackenschmidt method.
- Lean back, knees travel forward
- Heels stay down, hips stay stacked
- Rise by extending the knees
2
Tibialis Anterior Wall Raise
Lower Leg Balance
Back-to-the-wall tibialis raise — lifting the front of the foot against resistance to strengthen the anterior shin, balancing the calf and protecting the knee from the outside in.
- Back flat against the wall
- Dorsiflex toes up and in
- Control the negative, slow reps
3
Slant-Board Poliquin Step-Up
Knee Stability
A Poliquin-style step-up with the foot on a slant board: drives the knee forward and over the toes to strengthen the vastus medialis and reinforce patellar tracking.
- Foot planted on the slant, knee tracks over toe
- Drive through the whole foot
- Lower with control, keep the pelvis level