If your knees feel unstable, beat-up, or “just not the same” after an old injury or surgery… this drill is one of the safest ways to start rebuilding real strength and control again. How to Set It Up Anchor a heavy band low. Step one leg inside the loop so the band sits at the back of your knee. Take a deep split stance with the banded leg back so the band gently pulls your knee into flexion. Front leg stays locked out, knee lined up over your small toes. Back leg stays on your smaller toes to e