@rishfit: Got knee pain? Read this⬇️ 1️⃣ TIBIALIS RAISES 👉 The muscle on the front of your shin is the one nobody trains. When it’s weak, your knees absorb all the impact instead. * Start against a wall, bodyweight only. Work up to 3 sets of 25. 2️⃣ HIP FLEXOR RAISES 👉 Your hip flexors control where your knee tracks during a squat. Weak hips means your knees collapse inward, and that’s where the pain comes from. * Bodyweight, standing. Lift one knee as high as you can, hold for 2 seconds, switch. 3️⃣ PATRICK STEP UPS 👉 Most people only train the top half of a squat. That’s why their knees feel cooked the second they go deep. * Stand on a low platform, lower yourself slowly with one leg, and let the other leg drop without touching the ground. A couch or stair works fine. These 3 took me from thinking I needed knee surgery to running ultramarathons. 15 minutes a day.

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