US-based fitness trainer Nick Reiherzer has released a workout video aimed at individuals experiencing knee pain. In his Instagram post, he stated, “This routine literally saved my knees!” Nick recounted his battle with severe knee pain due to years of wear and tear, which hindered his ability to engage in sports or exercise without considerable discomfort. This changed when he began a 20-minute knee workout routine consisting of seven exercises.

‘My knees felt better than they had in years’

In his message, Nick shared, “Three years ago, I was facing severe knee pain from prolonged wear and tear. I was losing the ability to participate in my sport or exercise without significant discomfort. Even routine activities like descending stairs or rising from a seated position were becoming problematic. A friend introduced me to @kneesovertoesguy and @atgexercise. I enrolled in their online program and commenced their Zero program. Twelve weeks later, my knees felt better than they had in years!”

He continued, “Now, three years later, I am able to play my sport without pain and am actively working to enhance my athleticism even in my 40s. I am eager to assist as many individuals as possible in achieving similar results! If you are experiencing knee pain, feel free to reach out to me! I may be able to help!”

The 20-minute routine that transformed the fitness trainer's knees includes a series of exercises designed to strengthen the muscles surrounding the knee joint, enhance flexibility, and alleviate pain. It is important to listen to your body and modify the routine as necessary to prevent any discomfort or pain in your knees.

Watch and learn:

Here's a breakdown of Nick's routine:

Backwards walking: 5 minutes

This low-impact activity is suitable for individuals experiencing joint discomfort or those in the process of rehabilitation from injuries.

Tibialis raise: 2 sets of 20 reps

Also referred to as the tibialis anterior raise, this exercise focuses on strengthening the tibialis anterior muscle located in the lower leg.

Straight leg calf raise: 2 sets of 15 reps

This exercise is designed to strengthen the gastrocnemius muscle in the calf.

Bent knee calf raise: 2 sets of 15 reps

The bent knee calf raise specifically targets the soleus muscle in the calf.

Reverse step-ups: 2 sets of 15 reps

This strength training exercise engages the lower body muscles, particularly the quadriceps, hamstrings, glutes, and calves.

ATG split squat: 5 sets of 5 reps

The ATG (All-Time Great) split squat is a variation of the standard split squat, functioning as a unilateral exercise that works the quadriceps, hamstrings, glutes, and hip flexors.

ATG squat: 5 sets of 5 reps

The ATG (Ass-To-Grass) squat involves lowering the body until the thighs are parallel to the ground or lower, with the buttocks nearly touching the ground.

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