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Knee control in five exercises

Instagram · By @pogawithmads

Follow five floor exercises with illustrated positions, prescribed reps and holds, and a free routine to add to Forma.

Updated

Written by Forma, Editorial team

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Frame from @pogawithmads’ original reel showing a squat on a mat.
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Turn the five movements from @pogawithmads’ reel caption into one round you can follow in Forma. No equipment is needed; a mat is optional.

The repetitions and 30-second holds follow the caption. This Forma version adds 20 seconds between exercises and 3 seconds to switch sides.

Exercises

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Source video: @pogawithmads

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  1. 1. Squat knee taps

    1 set · 8 reps · 20 seconds rest

    Squat knee taps. Position 1 of 5

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    1. Stand with both feet on the floor and hands in front of your chest.
    2. Lower into a squat and lift the heels. Touch both knees to the floor with toes tucked.
    3. Return to the squat, then stand. The full sequence counts as one repetition.
    4. Rest for 20 seconds before the next exercise.

  2. 2. Bear-to-pike knee extensions

    1 set · 12 reps · 20 seconds rest

    Bear-to-pike knee extensions. Position 1 of 2

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    1. Support yourself on your hands and toes with bent knees hovering above the floor.
    2. Straighten both knees and raise your hips, then return to the bent-knee position.
    3. Rest for 20 seconds before the next exercise.

  3. 3. Single-leg bear-to-pike knee extension

    1 set · 8 reps per side · 20 seconds rest

    Single-leg bear-to-pike knee extension. Position 1 of 2

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    1. Support yourself on both hands and one foot. Keep the other leg bent and lifted.
    2. Straighten the supporting knee to raise your hips, then bend it again. Repeat on the other side.
    3. Allow 3 seconds to switch sides.
    4. Rest for 20 seconds before the next exercise.

  4. 4. Lunge front-heel raises

    1 set · 8 reps per side · 20 seconds rest

    Lunge front-heel raises. Position 1 of 2

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    1. Lower into a split stance with both knees bent, the front foot flat and the rear knee hovering above the floor.
    2. Keep the rear forefoot planted. Raise and lower the front heel without resting the rear knee on the floor.
    3. Repeat with the other leg forward.
    4. Allow 3 seconds to switch sides.
    5. Rest for 20 seconds before the next exercise.

  5. 5. Split squat isometric hold

    1 set · 30 seconds per side

    Split squat isometric hold. Position 1 of 1

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    1. Take a split stance with the feet separated sideways enough for balance.
    2. Bend both knees and lower to a stable depth, keeping the rear knee above the floor.
    3. Keep the front foot planted and the torso comfortably upright or slightly inclined.
    4. Hold for the prescribed time with steady breathing.
    5. Stand up with control and repeat with the other leg forward.
    6. Allow 3 seconds to switch sides.

Follow one round

Work through the five exercises in order. For the three movements marked per side, finish one side, take 3 seconds to change sides, and repeat on the other.

Rest for 20 seconds after each exercise except the last. Time these breaks yourself; Forma does not provide a separate side-switch timer.

What we adapted from the reel

The sequence follows the five exercises listed in the original caption. The extra standing heel-reach movement visible in the video is not included.

For the lunge heel raise, keep the rear knee hovering while the front heel lifts and lowers. This is the chosen variation; the reel shows the rear knee resting on the floor.

The two bear-to-pike movements use the existing Forma library illustrations. The squat knee taps and lunge heel raises use new Forma illustrations.

Keep the sequence ready for next time

Choose Add to Forma to open the routine preview. You can then save the free routine to your account and adjust it to your preferences.

Sources and further reading

  1. Original reel and exercise caption by @pogawithmads