The Banded rotation exercise is a great exercise to engage all the muscles that support your knee. The muscles in the bum on the inside leg (the one closest to the rig) should be really working to keep the knee stable and the hips square. There are three stages to this exercise

Part 1: Static holds- working on the stability

Part 2: Strength- Starting to add a little more load and add some slow movement to the exercise

Part 3: Power- Start adding fast velocity movements.

If you can comfortably do part 1 with minimal pain, then you progress to part 2, and so on to part 3.

If you want to increase the difficulty even more, you are welcome to start adding single leg movements into the mix