Knee Neuromuscular Control
Progress measured by movement quality, not weight
Who it’s for
Knee or hip osteoarthritis, pain when walking or climbing stairs.
How it works
Twelve sessions over six weeks, twice a week. Five exercise groups: lunges, functional movements, knee strength, hip strength, and core strength. The main difference from standard strength training is that progress is judged by movement quality, knee alignment, and trunk control, not by weight or rep count. In a sample of 28,000 participants across three countries, this program reduced pain by 26–33% and improved sit-to-stand performance by 18–30%.
Weekly layout
How load increases
Advance to the next difficulty level only when the movement is performed with straight knee alignment and no trunk collapse. Pain up to 5 out of 10 during and after a session is acceptable, provided it returns to baseline by the next morning. If it doesn't, reduce the load.
Deload
Not required over six weeks.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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