That crunch in your knee is a tracking problem, not a wear problem. 1 exercise can change it. A grinding knee isn't a finished knee. Most of the time, the kneecap is just being loaded at the wrong angle because the quads dominate and the glutes have gone quiet. ㅤ Curtsy Squat, 3x10 each side, 3s down. Loads the VMO and glute medius in one rep. Hold a doorframe if the crossover feels unstable. ㅤ Comment BASICS for the 4-week Grade 1 Mobility follow-along that rebuilds this from the ground up. $29, any level. ㅤ #Elastaboy #Reboryn #KneePain #KneeStability #GluteActivation