Hamstring and quad strength are pivotal for knee stability and health as they balance forces around the knee joint. Strong quads stabilize the patella while powerful hamstrings counteract anterior shear forces. Weakness in these muscle groups can lead to imbalances, placing excessive stress on the knee, potentially causing instability, misalignment, and strain. Sedentary living exacerbates this by promoting muscle weakness and tightness, impairing joint mobility, and altering biomechanics. Conse