Knees are like a double-edged sword. On one hand, they are responsible for being the interface for three of the strongest muscle groups in the body. On the other, they are vulnerable. If you have a significant knee injury, at best, you have a lengthy and non-linear rehabilitation. At worst, surgery.

While no program can guarantee protection from an injury, it can reduce the risk. As we've always said, "you'll never know about the injuries you never get."

There are many knee injury prevention programs out there. Most focus on strengthening the calf, hamstring, and quad muscles but often overlook the adductors. These muscles, like the Gracilis, also support knee health and athletic abilities by helping with hip flexion and rotation. Because of this, the program follows a simple philosophy, develop strength across the major muscle groups that act on the knee. Then once they're strong, expose them to an increase in force and amplitude using single leg plyometrics.