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Exercise handout — move better, feel better.
Wall Knee Tracking Drill
Learn proper knee alignment during movement. Knee should track over 2nd-3rd toe.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
3 sec down / 3 sec up
Tempo
Step-by-Step Guide
Set up
- Stand facing a wall about arm's length away
- Place one foot forward, close to wall
- Touch wall lightly for balance feedback
No image for this step. Follow the written instruction.
Step 1 of 4
Slowly bend your front knee toward the wall
No image for this step. Follow the written instruction.
Step 2 of 4
Watch your knee - it should point over your 2nd-3rd toe
No image for this step. Follow the written instruction.
Step 3 of 4
Feel weight through full foot tripod (heel, big toe, little toe)
No image for this step. Follow the written instruction.
Step 4 of 4
Return to start and repeat
Breathing
- Breathe naturally
- Exhale as knee bends forward
Form Cues
- Knee follows the line of the 2nd toe
- Don't let knee cave inward
- Keep weight through whole foot
- Move slowly to feel the alignment
Common Mistakes to Avoid
- Knee caving inward (valgus)
- Knee going too far over toes (not always bad)
- Losing foot tripod
- Moving too fast to feel alignment
Safety Information
This is a learning drill, not a strength exercise. Focus on quality.
Progressions
Add small squat component, progress to mini squats
Regressions
Smaller range, mirror for visual feedback
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.