@no.acl.needed: Saving knees one day at a time ⬇️ Here is my Knee pain cheat sheet: 🔥 HIPS • 90/90s → improves internal/external hip rotation • Hip opener → reduces hip tightness that stresses the knees • Squat hold → builds mobility through hips, knees, and ankles • Pigeon pose → stretches glutes + improves hip flexibility 🦶 FOOT & ANKLE • FHL calf raise → strengthens foot stability + calf control • Soleus raise → supports knee function through ankle strength • Big toe stretch → improves foot mechanics and balance • Seiza pose → increases ankle + knee flexion mobility 🦵 QUADS • Reverse Nord → strengthens quads while protecting the knees • Camel squat → improves knee-over-toe mobility + control • Split squat → builds single-leg strength and stability • ATG split squat → trains full-range knee strength 🦿 KNEES • Knee pulses → improves circulation + tendon resilience • Poliquin step → targets VMO strength and knee tracking • Patrick step → builds controlled knee stability • Weighted step → strengthens functional knee movement Follow for more!

No.ACL.Needed

Open In TikTok:

Region: GB

Wednesday 13 May 2026 17:16:56 GMT