Having incorporated knee strengthening exercises like Paterson step ups and ATG split squats into my routine, I've noticed significant improvements in my knee stability and overall mobility. The focus on keeping the knee tracking outside the big toe during step ups really helps in aligning the joint properly, reducing pain and discomfort. What I also found beneficial is the gradual progression encouraged in heel grounding during ATG split squats, which allows for better hamstring engagement and knee support over time. The heel elevated squats in the EMOM format stand out for their role in targeting the VMO (vastus medialis oblique), a key muscle for explosive power and knee resilience. By elevating the heels, this exercise intensifies patella tendon load, which in turn strengthens the front of the knee and can be particularly useful for athletes or anyone recovering from tendon-related issues. One tip I would recommend is to start with body weight or light resistance to master the form before adding weights for the EMOM squats. Also, maintaining mobility alongside strength training ensures your knees stay flexible and less prone to injury. Regularly doing these circuits 2-3 times a week, combined with adequate warm-up and cool-down stretches, can lead to stronger, healthier knees that support daily activities and workouts better. Lastly, listening to your body and avoiding pushing through pain is crucial. If you feel sharp pain around the patella tendon, consider consulting a professional. Overall, this knee-focused circuit is an excellent way to build tendon strength and protect against common knee injuries while enhancing performance.