I had this for a few years after I hurt my knee playing basketball and then not letting it heal properly. The thing that ultimately solved it for me was peterson step-ups.
The (now debunked) idea was that they would work your VMO specifically, but really, any leg extension exercise does this (you can't really work individual parts of your quads). The video posted is still following this faulty logic.

I think what they actually did was give me more stability in my hip which helped my knee to track properly. So it was a stability/tracking issue, it's just not the VMO that actually causes the issue. When I first started them, my (bad) knee was extremely wobbly and I couldn't complete more than one or two without losing my balance while my good leg was quite stable. Eventually, I got better and my knee got better at the same time. Now both knees are fine and have been for the last ~8 years. I still play basketball once or twice a week.