Your kneecap rides in a groove. When 1 quad overpowers the other, it gets pulled sideways and grinds bone on bone. Your kneecap isn't broken. For many people it's being pulled off course by a quad imbalance, the outer quad overpowering a weak VMO. ㅤ 1. Seated Resisted Terminal Knee Extension with Adductor Squeeze, 3x12, 3s hold at top 2. Deficit Reverse Lunge, slow 3s descent, 3x8 each side ㅤ If the full depth feels too intense, shorten the range and build from there. For a challenge, hold a dumbbell goblet style. ㅤ Comment BASICS for my 4-week Grade 1 Mobility follow-along, $29, any level, community included. ㅤ #Elastaboy #Reboryn #KneePain #KneeTracking #QuadStrength