# @elastaboy on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/Da-2ffIjjOy
- **Gondola URL:** https://gondola.cc/posts/68076335-elastaboy-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/456d89368b.jpg
- **Posted:** 2026-07-19T17:00:49.000+00:00
- **Account Owner:** Jake Blundell (@elastaboy) — https://gondola.cc/elastaboy

## Caption

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.
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1. Seated Resisted Terminal Knee Extension with Adductor Squeeze, 3x12, 3s hold at top
2. Deficit Reverse Lunge, slow 3s descent, 3x8 each side
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If the full depth feels too intense, shorten the range and build from there. For a challenge, hold a dumbbell goblet style.
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Comment BASICS for my 4-week Grade 1 Mobility follow-along, $29, any level, community included.
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#Elastaboy #Reboryn #KneePain #KneeTracking #QuadStrength

## Stats

- **Views:** 4,451
- **Likes:** 46
- **Shares:** 0
- **Comments:** 0

## Tags

kneetracking, elastaboy, reboryn, quadstrength, kneepain

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