Matthew Maloney KneeHab Pro Review: My Search For The Best Knee Strengthening Routine After Injury

If you’re searching for knee strengthening workouts or a knee strengthening routine that actually works — especially after injury — this might be the most important review you read.

I’ve torn my ACL three times.
I’ve had six total knee surgeries.
And I’ve tried just about every rehab method out there — from physical therapy, to ATG, to the free YouTube rabbit hole of “knee strengthening exercises.”

Some of it helped.
Most of it didn’t stick.
Until I tried KneeHab Pro, the knee-specific recovery program created by Matthew Maloney — a coach who’s been through the same injuries, setbacks, and frustrations I have.

In this full review, I’m going to break down exactly how the program works, who it’s for, what makes it different, and how it compares to other knee rehab routines.

I’ll also give you the real pros and cons, because let’s be honest: no program is perfect. But this one? It came pretty damn close.

>>Check Out Matthew Maloney’s KneeHab Pro<<

What Is KneeHab Pro?

KneeHab Pro is a monthly online program ($47/mo) designed for people recovering from knee injuries — or just dealing with ongoing pain, stiffness, or instability.

It’s built around:

• Structured, progressive knee strengthening workouts

• Weekly live coaching calls

• A private support community

• And mindset training — something most rehab programs completely ignore.

It’s the brainchild of Matthew Maloney, a coach who tore his ACL three times. And if you’ve been through a major knee injury, you know: you don’t come back from that unless you truly understand what recovery takes — physically and mentally.

This program is built on that understanding.

>>Learn More About Matthew Maloney & KneeHab Pro<<

 Why KneeHab Pro Is Different

Most programs out there fall into one of two categories:

• Too basic (do these 3 stretches and call it a day)

• Or too generic (cookie-cutter strength plans that aren’t specific to knees)

KneeHab Pro is different because it’s:

• Time-tiered — you can’t skip ahead. Each phase unlocks only after completing the previous one.

• Knee-specific — the entire system is built for knee health. Not general fitness.

• Community-driven — you get access to others going through the same process, plus weekly Q&A and mindset calls.

• Progressive — the movements and intensity build each week.

This isn’t a quick fix. It’s a long-term rebuild.

>>See How KneeHab Pro Compares To Other Knee Programs<<

My Personal Experience (And Why I Trust It)

Like I said: I’ve torn my ACL three times. Reconstructed four, with six total surgeries. 
I’ve spent years working with physical therapists.
I’ve tried ATG (which I still respect and got a ton of value from — especially for improving range of motion).
But I needed something more structured. More supportive. And honestly, something I could commit to without overthinking it.

That’s what I got from KneeHab Pro.

What stood out to me:

• I felt a difference in week three. Less swelling. More control. My squats felt smoother.

• The mindset coaching hit more points than I expected. Coming back from an injury isn’t just physical — it’s mental. Doubt creeps in. Fear of re-injury. Matthew builds tools for that into the program.

• The community kept me going. It’s not just a comment section. People share real progress, real struggles, and you can ask questions and actually get answers.

This isn’t just a routine. It’s a system.

>>See How KneeHab Pro Does Mindset Coaching<<

How the Program Works (Step-by-Step)

Here’s what happens when you join:

Week 1: Baseline Testing & Movement Prep

You’ll start with foundational assessments to see where you’re at. This ensures the workouts scale to your current ability — not where you “think” you should be.

Weeks 2–6: Joint Control, Mobility, & Repatterning

You’re retraining how your knee moves — improving joint function and addressing compensations. The workouts here are deceptively hard. But they work.

Weeks 7–12: Strength Phase

Once movement patterns are solid, the strength work begins. You’ll build load tolerance with smart progression. No random lunges. Just real structure.

Beyond: Performance & Confidence

Eventually, the goal is confidence — in your squat, stairs, running, or lifting. And the program sets you up for that. You’ll earn it, step by step.

>>Get A Detailed Look At Each Phase Of KneeHab Pro<<

✅ Pros and ❌ Cons

Let’s keep it honest. Here’s what I liked — and where it has room to grow.

✅ Pros:

• Actually built for knee rehab — not just random leg workouts

• Created by someone with real injury experience (Matthew Maloney)

• Weekly coaching calls and live Q&A

• Includes mindset coaching — one of the most overlooked tools in recovery

• Time-gated structure forces proper recovery pace

• Community support that actually helps

• No long-term commitment (month-to-month access)

❌ Cons:

• Not a quick fix — you need to commit and show up

• The time-locked progression means you can’t skip ahead (this is good, but might frustrate people who want fast results)

• Not a full-body strength plan — it’s 100% focused on knee health

>>Learn More About KneeHab Pro<<

How It Compares to Other Programs

ATG gave me tools. KneeHab Pro gave me structure.
Most PT plans just gave me instructions.

Who Is It For?

• ACL / meniscus / post-op recovery

• Chronic knee pain or inflammation

• Loss of range of motion

• Hesitation around squatting, stairs, or impact

• People who want to build strength and confidence again — without guessing

It’s not for people looking to shortcut the process.
But it is for people who are ready to finally do it right.

>>See How KneeHab Pro Helps After Injuries<<

Why KneeHab Pro Gets a 100% Success Rate (Seriously)

When I was first told that KneeHab Pro has a 100% success rate for people who actually do the program, I was skeptical.

But after going through it, I get it.

The results aren’t magic — they come from calculated progression. Every single part of the program has intention behind it. Nothing is random. You’re not just thrown a bunch of exercises and told to figure it out.

One of the biggest things that earned my trust?

The program starts with a full section dedicated to the mind-muscle connection.

Now, if you’ve never dealt with serious injury, you might not realize how important that is. But when you’ve had ACL reconstructions, nerve trauma, or chronic joint pain, that connection between your brain and your muscle — the signal to fire a muscle on command — can break down. And it’s hard to get it back.

It’s something most people skip or don’t even know exists.
I skipped it myself — until I spent years in physical therapy trying to rebuild it.

Matthew didn’t skip it.

By starting the program with neuromuscular re-education, he’s applying high-level physical therapy principles that most online fitness programs completely ignore. That’s rare. And it’s smart.

It told me immediately: this guy knows what he’s doing. And he’s not just here to help people “get fit.” He’s rebuilding people — the right way.

>>Learn More About KneeHab Pro’s 100% Success Rate<<

Program Structure: Week-by-Week Breakdown

Another thing I loved? The layout.

Each phase of KneeHab Pro is broken down by week, with:

• Clear program overviews

• Descriptions that explain the what, why, and how of every phase

• Hyperlinked demos for each movement — with Matthew himself walking you through the form, cues, and purpose

No guesswork. No fluff.

The structure alone is worth the price.

>>See The Structure of KneeHab Pro<<

The 5 Phases of KneeHab Pro (General Program)

Note: This is for the general program. There’s also a VIP option that’s more like personal training — I’ll break that down later.

Each phase builds on the one before it. You can’t skip ahead — and that’s the point.

🟢 Phase 1: Activation

This is the foundation. You’ll focus on re-establishing your brain-muscle connection, stabilizing joints, and creating the base for everything that comes next. It’s slow, focused, and essential.

If you skip this step, you’re setting yourself up to fail later.

🟡 Phase 2: Adaptation

This is where the work gets more personal. You start adapting to your body’s specific needs — identifying weaknesses, addressing imbalances, and training in real-life or sport-specific movement patterns.
It’s highly individualized based on your progress.

🔵 Phase 3: Tendon Resilience & RFD

Now we’re reinforcing your progress and building resilient tendons that can handle impact, load, and intensity. You’ll also start working on rate of force development (RFD) — how quickly your muscles can produce power.

You’re not just rehabbing anymore. You’re building athletic capacity.

🔴 Phase 4: Peaking – Speed, Power & Explosiveness

At this point, all the foundational work starts paying off. Your strength translates to speed. Your tendons absorb and redirect force more efficiently. Your body becomes athletically capable, not just pain-free.

⚫ Phase 5: Elite Performance – CNS Activation & Fast-Twitch Dominance

This is where things go next level. You’ll use advanced methods like:

• Post-activation potentiation

• French contrast training
  These techniques stimulate the central nervous system to activate more fast-twitch muscle fibers — helping you jump higher, run faster, and move with serious power.

>>Try Phase 1 of KneeHab Pro<<

Why This Approach Matters

This 5-phase structure is why KneeHab Pro has a 100% success rate for committed users.

It isn’t about shortcuts. It’s about smart, progressive stress applied at the right time, in the right way.

It’s not a knee program that accidentally works for some people.
It’s a rebuild system that’s been engineered to work for anyone — if you follow it as designed.

And that’s the key.
You don’t earn Phase 5.
You build toward it — starting with activation, then adaptation, then resilience.

Recap: Why KneeHab Pro Actually Works

✔️ It starts with neuromuscular control, not just movement
✔️ It progresses logically and safely — no skipping steps
✔️ Every movement is taught, not assumed
✔️ The program layout is crystal clear
✔️ It integrates PT-level concepts like tendon training, RFD, and CNS activation
✔️ And it’s led by a coach who has been through it all himself

If you’ve been struggling to build a strong, pain-free knee, this isn’t just another “routine” — it’s a roadmap.

>>Test KneeHab Pro For Yourself<<

What About VIP KneeHab? (And Why I Didn’t Need It)

Let’s talk about the VIP KneeHab option — the high-touch, fully customized version of the program.

VIP KneeHab is for people who want a 100% personalized recovery and performance blueprint, with 1-on-1 coaching, private check-ins, and a program that adapts weekly based on your feedback, performance, and goals.

You get:

• Weekly personalized schedules

• Direct access to a coach

• Zoom check-ins for accountability and real-time adjustments

• Video form feedback

• Mental performance support

• Even diet and supplement guidance

It’s a legit, concierge-level recovery system — and for a lot of people, it could be a game changer.

>>Learn More About VIP KneeHab<<

Why I Didn’t Personally Use the VIP Option

Here’s the truth:

I didn’t use the VIP version of the program.
With my background in exercise science and years of physical therapy under my belt, the general KneeHab Pro program gave me everything I needed — and then some.

But…

If I were brand new to this — or if I didn’t have a strong understanding of concepts like:

• Isometric vs. concentric vs. eccentric movements

• Progressive overload

• Adaptation cycles

…then I would have definitely looked into VIP.

That stuff is critical to rebuilding strength and bulletproofing your knees.
If you don’t understand those fundamentals, you’re probably not progressing as efficiently as you could be — or worse, you’re doing things that may set you back.

That’s where VIP shines.

👇 Who Should Consider VIP KneeHab?

You’re a great fit for VIP if:

• You’re coming off surgery and feel overwhelmed

• You’ve tried other programs but still feel stuck

• You need someone in your corner to guide you step by step

• You’re an athlete trying to return to high performance

• You’re serious about getting it right the first time — without guessing

It costs more. But it’s also not cookie-cutter.

Everything is personalized:
Your weekly training plan.
Your mindset work.
Your nutrition and supplements.
Even how you train your upper body around your knee work.

It’s the most complete version of the KneeHab system.

🧩 My Recommendation

If you’re confident in your ability to follow a plan, watch the demos, and understand key training concepts, the general KneeHab Pro program is more than enough. That’s what I used, and it’s packed with value.

But if you want hand-holding, expert feedback, and a plan tailored to your exact injury, goals, and body type?
VIP is worth it.

Especially if you’re tired of guessing your way through recovery.

👇 Final Verdict: Is KneeHab Pro Worth It?

If you’re sick of patchwork rehab.
If you’re done guessing your way through knee strengthening workouts.
If you’re tired of searching for a “knee strengthening routine” and hoping it works this time…

Then yes — KneeHab Pro is worth it.

For $47/month, you’re getting structure, support, and coaching from someone who’s been in the same pain you’re in now.

It’s not hype. It’s not fluff.
It’s a legit, progressive system that just flat-out works — if you work it.

How to Join

You can try it for $47/month — no contract, no risk.
→ Join KneeHab Pro HERE
→ Watch my full YouTube review here⬇️

And if you’ve got questions?
Leave a comment below. I’ve done the program. I’ll tell you exactly what to expect.

FAQs – KneeHab Pro & Knee Strengthening Workouts

Who is Matthew Maloney?

Matthew Maloney is the creator of KneeHab Pro, and a strength coach who’s torn his ACL three times. He built this program after living through his own long, painful recovery process — and it shows. His experience shaped a system that goes far beyond basic knee strengthening exercises by focusing on mindset, structure, and calculated progression.
If you’re searching for a Matthew Maloney KneeHab Pro review, you’re looking at a program built by someone who truly understands the journey.

Do I need equipment for KneeHab Pro?

Yes, but it’s minimal. Most of the knee strengthening workouts require just basic gym gear:

• Resistance bands

• Light dumbbells or kettlebells

• A step or sturdy surface

• Floor space to move freely

Each movement inside the knee strengthening routine is demonstrated by Matthew Maloney with clear video tutorials, and each phase gives you specific instructions on what you’ll need — so you’re never left guessing.

Can I do KneeHab Pro after surgery?

Absolutely — as long as you’ve been cleared for movement by your surgeon or physical therapist.
KneeHab Pro is a perfect follow-up to traditional PT. It picks up where most physical therapy ends and transitions you into a progressive knee strengthening routine that continues building strength, stability, and confidence long after you’ve left the clinic.

What if I’m older, out of shape, or just getting started?

You don’t need to be a gym rat to benefit from KneeHab Pro.
Whether you’re in your 30s, 50s, or beyond — or if you’ve been sedentary due to pain — the program includes an initial assessment to scale the knee strengthening exercises to your level.
You’ll move at your own pace, with a structured routine that’s challenging but manageable.
This makes it one of the most approachable knee strengthening workouts available today — without dumbing anything down.

Is KneeHab Pro better than physical therapy?

It’s not a replacement for clinical rehab — but it is the next step.
Most physical therapy programs stop at “functional.” But being able to walk pain-free isn’t the same as being able to jump, run, squat, or train confidently.
That’s where KneeHab Pro shines. It provides a knee strengthening workout plan that continues to progress week by week, reinforcing tendon resilience, rebuilding strength, and developing real athletic movement.
If you’ve finished PT and still feel like you’re not at 100%, this is the structured knee strengthening routine that bridges the gap.