# @protein.papi_ on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DUBzRhMksSg
- **Gondola URL:** https://gondola.cc/posts/54504055-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/7244e71fff.jpg
- **Posted:** 2026-01-27T20:53:39.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

COMMENT “KNEES” for my free “resilient-knees” strength template!

Save your knees by strengthening what controls them.
The knee is a middle joint : it relies on strength above and below.

Priority stabilizers:

- Hips: glutes, hamstrings, adductors → control femur position & knee collapse

- Knee: quads trained through full range with control 
- Strong Ankles/feet: calves & tibialis → absorb force before it hits the knee

Then:
- Train full, controlled knee flexion (tempo, pauses, isometrics)
- Build single-leg strength (running, stairs, sport = single leg)
- Progress load slowly and intentionally

Avoiding stress doesn’t save knees…earning capacity does.

Hope this helps ✌🏽

#KneeHealth
#JointLongevity
#TrainForLife
#StrengthBasedTraining
#MoveBetter

## Stats

- **Views:** 4,323
- **Likes:** 0
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- **Comments:** 25

## Tags

kneehealth, trainforlife, jointlongevity, strengthbasedtraining, movebetter

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