I’m reviewing “KneeHab 2” and “KneeHow” led by Jill Miller from the QuickFix Rx Knee Hab DVD. “KneeHab 2” contains more dynamic exercises than KneeHab 1 (but does include a few static stretches), and the chair is used more for stability (place a hand, leg or elbows) than fully seated exercises (like in KneeHab 1). It’s a great segment, I feel really good (but worked) afterwards, and many exercises open up the hips (nice bonus for me, tend to have tight hips). “KneeHow” is definitely more challenging than previous segments, it incorporates more progressions of previous stretches & some new ones, single leg exercises (requiring balance & strength, don’t use chair for support), and squat variations (previous did not have any). I like to use the Prehab segment before or after completing one of these. Instruction is excellent in both segments, as well the exercises sequenced in the workouts (they all offer something a bit different). I did not mention this in the previous review, but Jill does demo all exercises w/ bare feet (and the set has a wood floor).


KneeHab 2 (14:54 min.): uses chair (& optional yoga strap). Mostly 4-6 reps per exercise or side (one has 20 reps), or 30-60 seconds per exercise.

Rolling feet see saws (plantar & dorsi flexion): start standing, one hand is on chair for support> start w/ soles of feet on floor> roll feet from ball of feet to flexed position (only heels on floor), reverse motion.

Wobbly cowboys (ankle inversion, eversion): face side of chair, place elbows on chair, w/ bent knees & flat back> knees open & close w/ rolling onto outside & inside of feet (ankles drive movement, not knees).

Hip hinge: from previous position> bent leg lift (glute kickback) & reverse motion (lower knee to chest).

Easy runner’s lunge: face side of chair, place one foot on top of chair (knee directly over /in line w/ ankle or a bit behind it), lower the knee down (of other leg) & hold.

Hip circles: face side of chair, place elbows on chair, w/ bent knees & flat back> bent leg circles outward then inward.

Single leg moving march: stand w/ one hand placed on chair> lift one knee up (high as possible), extend leg w/ flexed foot, reverse motion, alternating legs.

Side leg raises: lie on side w/ straight legs & bent bottom arm (that hand supports head), top leg is rotated so that toes face down/floor> slow pace leg raises> after completion of last rep, rainbow (semi-circle) the leg to front, lower to floor & hold, then reverse motion.

Side leg raises (elevated on chair): waist & hips of one side are lying on chair, bottom arm extended/hand on floor> perform leg raises w/ leg spins (alternates rotating both ways).

IT band melt-down (on chair): from previous position (side-lying on chair), top leg pulls to the back of other & lowers down a bit, bottom leg bends & it’s ankle is placed on top of other leg/hooks (pulls top leg down) & hold.

Half happy baby, mini-vinny (optional use of yoga strap): lie on back, w/ one leg extended, other is bent w/ strap wrapped around in-step of foot (or hand holds it), thigh drawn towards chest> lower knee to floor (other hip moves w/ motion, lifts up when other side knee lowers to floor) & reverse motion> leg externally rotated (bent, inside of leg faces body)> extend leg over body (cross) & reverse motion.


KneeHow (17:43 min.): uses yoga block, small towel (or plate or s/gliding disc for carpet), large towel, yoga mat & chair. 6-10 reps cued for some exercises, 30-60 seconds for some static stretches.

Rolling feet see saws (plantar & dorsi flexion): start w/ soles of feet on floor in standing position> roll feet from ball of feet to flexed position (only heels on floor), reverse motion (balls of feet on floor)> add overhead arms swing & lower.

Squat: place yoga block between thighs & squeeze> squat w/ flat back & arm reach to rear, then stand up w/ overhead arm reach> add Rolling feet see saws (roll onto heels in lowered position of squat, roll onto balls of feet in standing position).

Standing towel slides: traveling leg’s foot is on towel (or plate or s/gliding disc)> alternate a rear lunge (rear leg straight) and single leg slide to front (leg sliding is straight, other leg bent)> add sweeping arms (overhead w/ single leg slide to front, sweep rear w/ rear lunge).

Standing towel curtsy: curtsy lunge (leg sliding behind other leg & to other side is straight)> add arm sweep (overhead w/ curtsy lunge, and to sides w/ reversing motion).

Warrior 3 squats (optional hold to chair or wall): start w/ hinge at hips w/ flat back, bent knees, arms next to ears> pull heel of one leg up, and straighten the other leg & reverse motion.

Full squat (uses rolled yoga mat & large towel): towel is placed behind knees (acts as spacer), place heels on rolled mat, squat & hold.

Bridges on a chair: place heels on side of chair> slowly lift hips & reverse motion.

IT band melt-down (elevated on yoga blocks): lie on side of hips on 2-3 yoga blocks (or chair if tall), bottom elbow is bent> top leg moved to the back of other & lowers down a bit, bottom leg bends & it’s ankle is placed on top of other leg/hooks (pulls top leg down) & hold.

Asymmetrical happy baby: start w/ wide stance of legs, turned out feet, place one foot flat on chair, squat & hold (elbows can rest on thighs, or hands reach for yoga blocks or floor)> can add lateral movement.

Pigeon stretch: face side of chair & place externally rotated leg (bent, outside of leg on chair)> step back the other leg, bend it & hold.

Extreme supported runner’s lunge: face side of chair & step leg over it (it is bent, chest rests on it), other (upper) leg (and hip) rests on chair, hands on floor at sides of leg> same side arm reaches for foot, pulls the heel to the butt & hold. Modified exercise: use yoga strap to assist w/ pulling of heel to butt.

Leg stretch #3 (a variation of this in Kneehab 1, is performed on a chair): uses a yoga block & strap (or hand if flexible)> place yoga block under hips, one leg extended on floor to front, for other leg, loop in-step of one foot w/ strap & extend leg (vertically), then pivot & cross the leg over to other side (leg can be bent or straight, foot rests on floor), spine is rotated in other direction (of leg) & hold.


Knee Anatomy (6:15 min.): discusses the anatomy of knee & leg (upper & lower), and how issues in other areas (hip or ankle) could be related to current knee issues. Jill uses a (plastic, adult size) human skeleton & model of a hip joint to point out the areas that she is discussing.

cardiomama