The Only Bulletproof Knee Exercises you need.
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- čas přidán 30. 07. 2024
- Knee exercises for beginner level ramping up to more advanced knee strength movements. Bulletproofing your knees is about creating resiliency overtime. This takes a gradual ramp up of knee bending exercises combined with foot and ankle flexibility and strength.
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0:00 - The Why
0:44 - Top Squats x10-20
1:05 - Poloquin Step Up x8-10 reps
1:23 - Knee Squats x10 + 10-30 sec hold
2:38 - Lunge Hovers 3x 5 sec hold
3:11 - Knee Bends
3:59 - Slant Board Squat x5-10
4:18 - Way of the Rope
5:26 - Half Kneeling x10 sec
6:30 - Toe Squat x5-10
7:18 - Couch Stretch x30-60 sec
8:08 - Giveaway!
Begin with basic knee exercises and gradually progress to more advanced strength movements. To make your knees resilient and "bulletproof," it’s essential to build this strength over time. This involves a gradual increase in knee-bending exercises, paired with enhancing the flexibility and strength of your feet and ankles. - Zábava
Beginner Level:
Top Portion Squats x5-10 - work to single leg.
Knee Squats x10 +10-30 second hold.
Half Kneeling Hover x5 sec. x3 reps
repeat 2-3x
Intermediate Level:
Poloquin Step ups x8-10
Slant Board full Squats x5-10
x 2-3 sets
Couch Stretch x30-60 sec.
Half Kneeling x 10 sec. x2 on each side
x2-3 sets
Rock Solid Knees:
Half Kneeling switches x 5 (alternating back and forth)
Poloquin Step Up x12-15 - add height
x3 sets
Toe Squats x5-10 (controlled eccentric)
x3-5 sets
Couch Stretch x60 sec
x3 sets
Always pay close attention to how your knees feel. If there's any discomfort, back off for the day. Do a regression or just give the knees some rest before coming back. Enjoy.
Next stop sissy town.
Is this something you’d do as your lower body workout or something you can incorporate everyday as mobility work?
@@eliwilson8357
It covers knee extension. Eventually you’d progress to weighted versions.
It’s progressive strengthening; it’s not every day.
@@eliwilson8357 This could be your lower body strength session but probably with some added work like a Hinge movement and some lunging!
@GenXinvest-wu9gz hope it helps!
At 53 and skateboarding 6-8 hrs week my knees started to get achy. I added couch stretches, slant board squats, and assisted sissy squats to my routine and it’s made a big difference. Holly Springs, NC.
amazing work love to hear that!
68 years young in Berlin, Vermont. Slant board squats and deep knees-over-toes squats have helped a ton in preparing my knees and quads for hiking as they mimic steep downhill walking.
Keeps you not falling down the stairs, old man. Good for you.
Samara, Russia. Backward walking and sled pulling helped my knees the most.
I like backward walking, especially down hills. Sprinting up, backward walking down. 🙂 Sprinting up hills is easier on the knees than on flats.
Lunge hovers and lunging made the biggest difference to me. You mentioned body weight lunges in one of your recent videos and it’s been so effective eliminating knee pain when I bend down. This is so helpful when playing with my daughter and also when training BJJ. London, UK.
awesome to hear. The simple lunge is sometimes overlooked!
I have a torn meniscus and the (I think) tendons over my knee have issues. I'm struggling at my hyrox classes etc...
The physio gave me some simple exercises but I think I may look into some of these too
I’ve had knee pain for just about 10 years. Issues with Plantar Fasciitis and flat feet too. The pain does negatively impact life daily. It sucks. I’m hoping following this routine will help. Appreciate all the work that you guys do. Thanks! From NYC.
Houston, TX.
Bare foot Asian squats have helped my knees the most.
Made for Movement. 😊
barefoot for the win!
Surprising how often mobility issues are overlooked. Great upload. Thank you for your service.
I agree. Thanks man!
Hi! I'm from Miami. Years ago I was diagnosed with patellofemoral pain syndrome. The knee bends with hand assistance, and the couch stretches have been helping me so much! I've never been able to squat down low comfortably since it was painful to crouch or do yoga poses like the Malasana pose. I'm not quite there yet, but I already I feel great improvement. Im so grateful to have come across your page & thank you so much sharing your knowledge, Josh! 🙏
this is wonderful to hear! Keep it up, it's amazing what you can change if you do something one a week for a long time!
Vancouver here! I would say the couch stretch has been the biggest gamechanger for me, because of how scalable it is and how much impact it has on the knee, and the hips too!
I’ve struggled with patellar tendonitis and slightly ‘uneasy’ knees - I also have flat feet. The knee squats into full slanted squats into the couch stretch work amazing for me! Have loved your channel for years.
I’m in Byron Bay, Australia.
Peace.
Illinois here. Daily couch stretches and a mix of reverse lunges, split squats, and deep knee bends have worked for me.
Connecticut here... the reverse and front lunges have helped me immensely. All your tutorials are GREAT!
I am a 62 year old martial arts instructor and a former army Ranger. And of course, there's the whole jumping out of planes thing. My knees have just begun to give me trouble. Of all the exercises you did, which one is the safest to start out with. I'm in excellent shape outherwise except for some arthritis and general getting old pain. The video was excellent by the way! 🙂
Ottawa Canada. Looking forward to trying out these exercises for my knee. I do couch stretch every other day to help my knees but those Poliquin step downs are the best!
What’s up guys! Your videos have helped so much with my strength and mobility journey over the last year! I just did some of these following along and liked the half-kneeling switch. That couch stretch is a beezy though. I’ll get there soon! Love from Boise, Idaho.
These are so well explained as well as demonstrated. Thank you
At 70 years of age and only starting on my knee flexion exercises the Slant board has been a great tool for me.getting more confident in my knees mobility and flexibility by the day Thanks for the information. Great video
❤ I will try these
My knees been trash since I was like 12. Thank you for showing this.
Bend, Oregon. And the couch stretch i found most beneficial. Thanks!
Allentown Pennsylvania, I have found the couch stretch on my bare knee to floor to be the most effective at improving my knee strength and quad flexibility. This is my first comment on your channel, but I have to say I am a huge fan. I found this channel about two months ago and started the Daily Practice (and bought the book). My flexibility is already way more advanced than I ever thought possible. Thank you!
As a climber, definitely the couch stretch! Just recently injured the meniscus in my knee so looking forward to incorporating these exercises. Currently in the LA area!
i love watching your video's they are so inspirational to helping other's.
From Illinois, couch stretch and squatting has helped. I need to make a sequence from this video and do it everyday. I have your mobility program and can feel the progress already.
That’s the video I needed. Thanks
I'm in the Destin Florida area. My knees have been a mess for years so all the exercises are helping me regain strength and mobility. Thanks for all your help!!
Hello. Romania here. I feel like toe squats and couch stretches helped me the most for knee mobility and strength. Thank you for the content🙏💪
Long long away from Cyprus!!
Inspired from your videos, i have created my own slant board and i have been squating with it the last 3-4 months! Thanks!
I have been doing the routine in your book and the hip flexor stretch and seiza has helped tremendously on getting to a full knee bend. Thanks for everything you guys do! In central NC!
Chicago Illinois. Thank you for this vid. For the last month I’ve been really working on my knee strength and it is slow progress but it is progress. This video is really informative and I appreciate it thank you. And…hanging out in assisted low squats and going slowly.
Hello from Indiana! So far I've been doing single split squats for knees, but look forward to implementing some of these exercises. Thanks!
Cincinnati Ohio here! I'm 31 and recently began my fitness journey after slacking for my entire twenties.
Half kneeling hovers while low to the ground and rotating are a game changer for me in terms of opening me up and giving me relief while building strength and mobility. I feel like they also help my hips somehow.
Hover lunges are interesting, I enjoy lunges very much and will be including the hovers in my routine.
This video couldn't have come at a better time, I was looking for knee strength/mobility videos and this takes the cake!
I'm in Orlando, Florida! The couch stretch has been SO helpful in mobility during my inline skate sessions for maneuvers that require me to open my hips (ie. transitioning from skating forward to backward)
Thank you so much for this video, I trust these workouts to help with my knee pain during my longer distance skate sessions since your other videos have helped me immensely!
Wonderful to hear it! Cool to hear it's helping you skate better!
So many people have bad knees and when I normally run or hike downhill I can feel it. I thought it was simply genetics. But more than half reason (or main reason) I recognize now is due to lack of targeted exercise & while only doing basic stretches. But I first started noticing an improvement while doing yoga sitting on my heels with folded knees in a full bend. Which is a great stretch. But thanks to this video I am learning there is a lot more exercises I can do. I'm looking forward to continuing to fine tune my body and bullet proofing my knees because that is exactly what I need!
Hello I'm an Intermediate Level and I've been following you for about 5 months can u possibly make a follow-along video for stretching for Intermediate Level. Thanks to you , you made my satica pain go away, and my feeling is better than ever thank you and keep making these videos .
S-tier information! And examples/ workouts, thanks, SS! 🙏🏿
Love this! Could you please do a video with more exercises on the slant board? It looks like a very versatile and beneficial piece of equipment. Thanks, y’all!!
Couch Stretch has unlocked so many movements for me. South East England. 🤟
Amazing Thank You !!!
Gonna give this a try
London UK! Poloquin step ups were totally new for me and helped strengthen and work on my balance
We definitely want a dedicated video on Sissy squats and it's regressions & progressions to make maximum out of it.
been dealing with some knee issues - i think runners knee, the same issue you mentioned experiencing. been doing these exercises the last 2 days, and unless it's a coincidence, my bad knee has been improving a lot in such a short amount of time. so i gotta thank you a lot because it would be so amazing to be able to get to my regular activities, of course with some new mindfulness about my knee health!
Thank you.
For me, the Polequin step up (and the Patrick step up variarion ) seems to be the exercise that helped me the most for my knee pain. Thanks very much for your work and greetings from Ndalusia, Spain.
Thank you my old pt wasn’t doing a good job, I was scared of him I didn’t realize I was holding my breath and ended up with a bad knee after years of him saying how is your knee I had no knee problems before training with him . Thank you
Minnesota here, the couch stretch has helped me a lot.
The couch stretch is the one I know for the longest and used a lot! Huge fan of it. (From Saarand, Germany)
Definitely love this!! Will continue watching your free content and if there is a one month trial training for beginners I’d definitely be interested! I been doing yoga for a few years but just got into a daily routine recently and definitely want to increase strength and flexibility at the same time
Great stuff!
I needed this bro 💪🏾
From Philly here. I think the couch stretch and the half-kneeling (and other low to the ground movements) have helped my knees the most
Thanks bro, gold!
Dallas, Tx here and I the poloquin step ups are going to be my exercise of choice for my knees right now. It looks like like something I can do on my steps at home. Looking forward to making my knees stronger I have menicus issues
Best knee exercise: Squatting to kneeling, sitting on calves with feet flat extended, then tucking toes under and squatting back up again. Repeat 3-5 times. Do it every night.
Other favorite that is complementary and a replacement for the couch stretch: sitting on calves with feet flat extended, leave torso all the way back to flat and hold for 30 seconds. Do it every night. Can work up to this by rotating to touch one shoulder down, then up to touch other, then repeat both sides, then go straight back.
I’m a 46-year-old guy still playing soccer with guys in their 20’s and 30’s and coaching my kids. Knee, ankle, and foot health is key to keeping physically active as we age!
Thanks for the great movement tips!
Hailing from Hawaii, intermediate. Have been working on knee rehab exercises for 2 years since knee surgery. Going to start incorporating the toe squats and sissy squats into my routine. Also interested in the ropes course! Thanks for the content.
I'm in Stroud in the UK. Love the Toe squat.... really helped. Also thanks for Rope flow intro
Huge shoutout from Serbia! Big fan of the channel! I enjoyed the ATG split squat and slanted squat for the most time. 🤘
Hawaii - nordics and reverse nordics progressions + backwards walking have done wonders . Sissy squats and touchdown squats / poloquin steps have been very helpful too .
Denver! I enjoy doing deep flat-footed squats but adjust weight between each foot and ankle, one side at a time. Love the videos! :)
Glasgow Scotland here kneel on a ball gave me another way of getting in to a lower ground position for kneel on ground cheers for that
I’m here in Plano, Tx and I have definitely been enjoying the toe squats, slant board half squats and the half kneeling position. These have been really good to relearn these patterns and rebuild my knees.
Youre a legend!
I’m from Mazamet, France;
Just started this routine and as you said, the lunge is much harder than it looks! I practice yoga, and I’ve always had uneasy knees, with some weird cracking and stuff that shouldn’t move. Hopefully that series will help build stronger knees that don’t pop anymore. Cheers 🎉
(And nice shorts by the way!)
Hi! I'm in Wisconsin. The couch stretch has definitely helped my knees! I''d love to see the advanced kneeling exercise, as well as exercises to work on the feet and ankles.
Top squats and knee squats have helped me a lot. Elgin, Illinois.
This guy explains everything clearly
Excellent
Long Island NY send me two colors of the shorts lol
the slant board squats has helped me soooooo much .. also.. Im hooked on the pull up and squat routine ...
Germany here! I think the ATG Split Squat and Toe Squat have made the biggest difference for me. They both work the knee really well but the ATG Split Squat also stretches the back hip which is really tight for me. 😊 I use the Toe Squat when there‘s no step for me to elevate my front leg for the ATG Split Squat or when I am short on time.
8:29 Savannah, GA
I love that there is a way to strengthen the knees as an alternative to knee replacement surgery. I’ll start with the squats on the incline board. Thank you for the helpful information.
Madison, WI. Half Kneels with swaying or rotating from side to side, are my life savers. Tore a meniscus over a decade ago and these are what helped me really get back into deep flexion.
from NYC. The Couch Stretch that I learned from you is definitely the biggest help on my quad that's stiff af. lol
I'm loving your videos. Yay to the lean back squat video!
Hi strength side! I absolutely love you guys absolutely adore you guys. My 14 year son loves you too !!
And so the best exercise I love from you all is the one we lean on our toes and squat up snd down. I am a yogi so I get you guys😊💕✨✌🏼🌼
These are all great drills and I have used them all at one point or another. I'm in my 60's now and have no knee pain and can do any activity I chose without worrying about whether my knees can take it. I like the way you work your progression's but I were to pick 3, I would say full slant board squats, couch stretches and toe squats.
Berlin, Germany
Toe squat really helped my painfull knees get back into shape.
Also adding ballance segment like squats on BOSU ball and walking lunges got my knees and legs ready for the real life situations.
Portland, OR
Couch stretch has been helpful. I first saw someone doing it at a bus stop and saw hooked.
Team Netherlands here. Probably the motion which has had the most effect on my knees is getting in and out of a half bridge. The ROM and muscle control in a spiral way is really remarkable.
interesting! I've experienced similar benefits
Sydney, Australia!
Using squat wedges for my squats has been a game changer!
Montgomery Alabama- been watching your movements for a few years now and learned to do the Pistol squat. Now regular part of my routine in my 50s. Wish I could handle a jump rope like that!
Hi, writing from Germany here. Poloquin Step Ups and Tor squats have helped me most for knee strength and stability.
* toe squats
Thanks for the vid. Location Germany and the lunge hovers help me the most!
Wow! This guy is knowledgeable.
Texas here. Split squats, cosack squats and couch stretches have helped my knees.
Im from Chicago! The Toe Squats for sure has helped me out with my knees!
Strength Side, your videos are Gold; its been a while since you done a video about diet and food, supps to eat to increase and balance hormons. Really appreciate if you done this in upcoming video. thanks.
Boiled eggs
amazing
Let's see it. Good vid!
The simple position that helped me the most is seiza. When I started following you, in 2019, I couldn't even get my butt close to the heels. Now I can fully sit on them, so thank you!
Rimini, Italy.
Fabulous video. New subscriber.
Couch stretch for me 100%! In the Toronto area, thanks and good luck all!
@@Strengthside Woo thanks a lot, I'm excited to try them out! Email coming your way :)
@@Strengthside Hey again, I haven't received any response yet... following up with an extra email today.
lunges and the lunge hovers have definitely helped me the most with my knee pain. plus they’re kind of fun to do. lol love your videos!!
I’ve been using the slant board to build my VMO here in Indy and I’ve seen a huge improvement in my knees. Side benefit as you pointed out, my ankles are stronger too!
Dana Point, CA
Couch stretch has helped the most, hands down 🙌🏻 I also like to do a step-up type movement by walking backwards up a hill 👌🏻 got that one from the kneesovertoesguy.
lincoln, nebraska! honestly the duck walk has been so so so good for my knees.
Hi, love your videos. I have a meniscus tear and there are 3 tears in my knee in total. Will these exercises help with this? And will the slant board be effective for them. I am fairly mobile. Thanks
I’m in Scotland, the poloquin step up is the goat. Had scar tissue on left knee after a fall skating. Expected surgery avoided through slow progressive step ups 🤟🤟. Knees are loosey goosey now
Durant Oklahoma here I am looking for a program to help as a runner with bad ankle mobility and knee pain, your program looks awesome for both.
Im 6'4 and strong,....besides my knees, thank you for this brother ❤