Advice on at home workouts-popped my knee cap out

Body weight exercises! Resistance bands! It'll drive you nuts but there are heaps of YouTube videos that show you how to do those, especially focusing in quad and hip flexors before moving onto balance work. Think single leg raises, moving through extension and flexion, closed chain activities etc. plus don't forget your core, back and arms!

Tbh, mine pops out all the time and since it's stopped swelling up as much, I just ignore it. I'll go to the gym and do either just non-popping out side work, or do the machines with just the pad/minimal weight. You've just got to do what works for you without letting it become an excuse for not doing exercise (me, 2003-2008).