Iron Knees — The 8-Week Posterior Chain & Knee Capacity Program

If your knees hurt when you squat, ache after training, or have been nagging you for months no matter what you try, this program was built for you.

Most knee pain in active people comes from the same place: the quadriceps and patellar tendon are absorbing load that the posterior chain: glutes, hamstrings, and hip extensors should be handling. When the hips don't do their share, the knee pays the price.

Iron Knees is an 8-week posterior chain and knee capacity program designed by a Doctor of Occupational Therapy. It reduces direct knee stress in the early weeks while systematically building the hip and hamstring strength that protects your knees long term, then gradually reloads the knee with intentional progression as your capacity improves.

This is not for you if:

— You're looking for a one-day fix or magic cure. You have an acute injury, fracture, or undiagnosed condition (see a doctor first)

Why trust this program?

This wasn't written by a personal trainer or a content farm. It was built by a practicing Doctor of Occupational Therapy with clinical experience treating musculoskeletal conditions — and refined through real patient outcomes.

No bro-science. No filler. Just a clear, progressive plan that builds your knees capacity from the ground up.

For educational purposes only. Not a substitute for individualized medical advice.

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