DIY Reverse Treadmill – Knee Rehab & ATG Training

This backwards treadmill is inspired by the Knees Over Toes training method, designed to strengthen knees and improve mobility. Walking or running in reverse has been shown to reduce joint impact, build VMO strength, and aid in knee rehab & injury prevention.

I modified a standard treadmill to run in reverse, creating a unique training tool for ATG (Athletic Truth Group) exercises. This setup is great for anyone looking to bulletproof their knees, improve athletic performance, or just try something new!

🔧 Full build video here: 

🛠 Build Steps:

1️⃣ Find a used mechanical treadmill (non-motorized).
2️⃣ Drill the necessary mounting holes.
3️⃣ Insert rivet nuts for a secure fit.
4️⃣ Mount the 3D-printed components.
5️⃣ Add a sponge with felt for smooth movement.
6️⃣ Lubricate with silicone spray to reduce friction.
7️⃣ Adjust the resistance using a screw for a customized workout.
8️⃣ Add the incline buffer to increase the incline and improve training intensity.

Would love to hear your thoughts! 

Let me know if you have questions about the build or training applications.