Top 5 exercises that rebuilt my knee — no surgery needed These were game-changers for getting my strength, stability, and confidence back: 1️⃣ Reverse sled walks – bulletproofed my quads and fed my knees tons of blood flow 2️⃣ Banded isometric holds – reactivated all the muscles that had basically gone offline 3️⃣ Nordic eccentrics – strengthened the back of my knee to help compensate for a missing ACL 4️⃣ Seated good mornings – opened up tight hips low back so my whole chain could move better 5