Your knee isn't the problem. 1 overworked quad and 3 dormant muscles are. Your knee is not the problem. It is the messenger. ㅤ When your glutes stop firing, your hamstrings stiffen up, and your hip flexors lock short from sitting, the quad is left doing everyone else's work. Specifically the rectus femoris, the only quad muscle that crosses both the hip and the knee. It grips, it compensates, and eventually the knee joint itself starts absorbing forces it was never designed to handle alone. That ache you feel going downstairs or squatting is not weakness in the knee. It is a compensation pattern that started at the hip and landed in the joint below. ㅤ This reel breaks down the three-exercise reset: Reverse Nordics to retrain the quad through its full range, glute bridges to wake up the posterior chain, and a standing hip flexor stretch to release what sitting locked down. Three moves, ten minutes, zero equipment. ㅤ Save this for your next session. ㅤ --- ㅤ Type BASICS in the comments. I...