Build Strong & Stable Knees. Eliminate Knee Pain When Hiking.


This is not a fitness program.


It’s the world’s best solution for hikers who have knee pain.


Unexplained knee pain that gets worse as the hike goes on.


The kind of pain that will eventually be debilitating and leave you stranded in the middle of nowhere if it’s left unaddressed


I often hear from people who are literally stuck on the side of a mountain, frantically googling what to do about their swollen painful knees.

Thankfully, many of the tools I share online can provide instant relief to knee pain…


But they are a short term fix…


And if you’re reading this, you’re after a long term solution.

Mountain Proof Knees is a 12 week strength and mobility program design for the person who values the long term approach.

It is for hikers, skiers and climbers. Lovers of the outdoors…


It’s made for people like you and I who want to be able to hike well into our twilight years.


The biggest problem facing us as hikers is that there is a great deal of misinformation about knee pain on the internet.


Information that is not specific to the common problems that come with walking up and down steep hills.


The standard approach to building leg strength like squats, lunges and deadlifts will only work the muscles that are probably already dominant.


Maybe you have found this already…


Those standard exercises can often only make your knee pain situation worse.

So rather than strengthening the muscles that are already strong from hiking...

My solution is to strengthen the muscles that are weak from inactivity.

And to stretch and mobilise the tight muscles causing pain and inflammation when hiking.

MPK Stretch

I do this through detailing exactly what you need to do…

I provide highly detailed cues for each exercise.


These are movements that are NEVER addressed in traditional fitness training.


Exercises you’ve likely never seen before, or basic movements you’ll see from a new perspective.


Once you address your weaknesses and imbalances you’ll be using 100% of the muscles in your legs, not just the ones that are already overworked.


This means that you’re using your full potential when hiking.


You’ll be able to hike for longer without pain.


Not only that, but hiking becomes easier, more enjoyable and you’ll be able to focus on the hike itself, and the beauty you’re surrounded by.


Mountain Proof Knees gradually builds your strength over the 12 weeks.


The longer you stick to the step by step process the stronger you’ll become.

It’s as much and educational resource as it is a program that you can repeat when needed.

Build knees that can conquer anything

Learn How To Move Better

The follow along stretching & mobility routines will guide you through the tight places in your lower body that are the likely cause of your knee pain.

Discover the source of your pain

From week one you’ll begin discovering which of the key muscles in your lower body are tight, weak and contributing to your knee pain.


Choose the exercise progression that is right for you and follow the path to develop more strength, as your ability increases throughout the program.

    • Professionally developed 12-week program that has proven results

    • Sessions that adapt to your current level of fitness, with safe progression.

    • Information about progressive overload, resistance, time under tension & more.

    • Detailed instructional videos for each exercise

    • Easy to follow schedule & sessions within the app

    • Detailed mobility drills that specifically target knee pain

    • 4 different follow along core strength routines

    • Follow along daily routine for strength & stability

    • 40 minute follow along stretching standards routine

    • Testing for strength, stability and mobility

    • Start at any time – get 3 months app access + PDF

Results from our Members

I have just returned from four days of hiking in the Ardennes. 70 km with a lot of altitude gain, bivouacking in a tent, too cold to rest for long, backpack of 10 kg. For the last 10 years, I have only been able to dream of this. But I succeeded magnificently. And that is thanks to your programme!

My legs and knees are stronger than ever. I also feel a great core strength.

Your training is priceless. I can really recommend it to young and old (I am 59 years old myself).

To give you an idea of where I was six months ago (and the last 10 years): I could barely walk 5 km. My knees were blocking me and I couldn’t take another step forward. Doctors could not help me. And no one put me on the road with a good training programme. Except you, Chase!

I am a yoga teacher and I was looking for a solution in yoga and stretching. But I had grossly underestimated the importance of strength training. It takes time, commitment and discipline to follow your programme. But after three months you get results. You will get stronger – I have repeated your words endlessly like a mantra 🙂

I combined your training with the switch to working standing up. I also switched to zerodrop shoes: that was a big change because I had been wearing heavy corrective orthotics all my life.

Thank you very much Chase.

You have no idea how much this means to me. I could almost see myself in a wheelchair. I’d almost given up. I’m going to take this opportunity with both hands (and knees)!


Thank YOU! I just thought I wasn’t someone who could do big hiking trips before. I’m only 10 days in to the program and my first hike went well! No knee pain! 🙂 I’m loving the progression of everything! It includes some of the exercises and stretches I’ve been given in physical therapy but with the app format it’s so easy! I like how structured it is with the calendar and the follow along videos. I’ve already shared your site with a couple of friends experiencing some knee issues!

Tracy G.

I am feeling fantastic after working on it for 10 days. A few of the exercises are quite hard to do in initial days but within 10 days I saw the improvement. I was unable to do a few of exercises completely but I’m working on them, and I can feel strength in my knee. And I repeated that test which you have given me earlier for the weak knees. I finally. passed it now after only about a week. So yeah, big improvement already.

Prakram S

I have been on a journey to improve the weaknesses in my body for several years and more recently had a serious ankle injury to recover from. As a result I have come across many different approaches to training and physical therapy. I have been blown away by your content and approach! The level of detail in the exercise videos, accuracy in targeting root problems with knee pain, options for easier or more difficult progressions, and the convenience of it in an app is fantastic! I’ve made more progress in 3 weeks on this programme than several months with other professionals.

Kyle B

I love the app and the program..its easy to follow… it’s all laid out for me each day! When I use it I’m like, ok there is a system to this and I don’t have to invent or plan anything! Which is awesome! I love the bare minimum and stretching…plus I also LOVE I’m not spending hours…as I still want time to ride the peloton and lift weights! I only wish I knew about all this years ago how important it is to work the little muscles to protect the big ones!

Kristina W


Is this right for my knees?

This program is designed to correct musculoskeletal weaknesses and imbalances that cause knee pain – so it’s best for people who have fatigued based knee pain rather than chronic knee illnesses. If you have arthritis, chondromalacia or other conditions that cause knee tissues to degenerate then I recommend consulting a specialist first.  Unfortunately, this program can’t help you grow more cartilage or a new ligament. This program is aimed at the prevention of serious knee injury or strength rebuilding post-surgery. It is not a cure to an illness or trauma itself.

What does the program contain?

This is not just a list of exercises. It is a system, and a structure delivered in my coaching app. Each exercise in the program has a highly detailed and clearly explained video made by me, so you know you’re doing the movement correctly. You can access each session with a tap on your phone or tablet, and swipe through the exercises as you complete them. Work towards the goals I set for you and accumulate more reps and sets as you progress in strength. You can message me directly within the app if you have questions.

What equipment do I need?

Mountain Proof Knees is a bodyweight strength program, so the focus is on building a strong lower bodyweight with minimal to no equipment. The only equipment needed in the first 6 weeks of the program is a foam roller, a chair and a wall to lean against. As you become stronger in the second phase, some light weights may be useful, but no equipment is necessary to begin the program.

How many times a week will I work out?

There is something to do every day of the program. From learning and discovery to core strength and mobility. The program is centred around 4 lower body strength sessions that increase in difficulty throughout the program. I recommend following the program as it is laid out, training strength with high frequency for best results. But I’m sure many people will adopt a lower training volume and that’s absolutely fine.

Is it a follow-along program

Due to the complex nature of strength training and the movements themselves, the bulk of the strength sessions are delivered through individual videos with detailed cues and multiple progressions to choose from. There are however 4 follow along routines included in MPK  but they are around stretching and core work.

Where do I download the app?

Once you sign up you’ll receive an email which will contain a link to download the app and create a profile. Your program will be loaded to the app automatically and you’ll find a calendar where you’ll see all your training scheduled.

What happens if this isn't right for me?

If you find the program is not right for you within the first 3 weeks, I am happy to work with you to find you a program that suits you better and if necessary refund the difference.

My history with knee pain

My knees were invincible. Until I hit my 30’s. I had been working with hiking and mountaineering clients professionally since 2013, and whenever knee problems arose, I felt out of my depth, so I would recommend that they see a physical therapist. It wasn’t until I had experienced knee pain myself that I really took the time to research, test and discover what REALLY causes knee pain. This program is the result of almost 3 years of trial, error and discovery and it will continue to be improved as I learn more from those who follow it.


You don’t need gym access to develop the strength and mobility to hike without knee pain, only a small amount of floor space, and the occasional chair or wall. Learn to utilise leverage and range of motion to build knees that can conquer anything.

Inside Mountain Proof Knees

Here’s an example of one of the instructional videos from the program that focuses on small but important muscles in the lower leg. Mountain Proof Knees includes 5 different types of calf raises in order to fully develop the power and function of the lower leg.

Working with Karim on the GR11

Get back into the mountains and
enjoy your sport without pain