ATG Split Squat How-to Video
Vložit
- čas přidán 23. 04. 2024
- I believe the knowledge should be free.
And for 6+ years my job has been making coaching affordable.
www.atgonlinecoaching.com Programs with form-coaching under 24 hours, 7 days a week, for $49.50/month, with no contract and 1/2 off the first month so you can see how you like it
map.atgforcoaches.com: With coaches now around the world, there may even be one near you who’s available for in-person training!
atgequipment.com: All the unusual tools I’ve been creating to help make the ATG system more user-friendly
uncivilizedsneaker.com: The foot-inspired shoes I wear
Thank YOU for making this possible!
These ATG split squats have seriously changed my life. It took me 6 weeks of going through the Zero program before I achieved my first unassisted bodyweight split squat. Since then, I’ve continued to work on them and am currently doing 4 sets of 10 with 10lbs in each hand. My knees feel better than ever before.
So happy to hear that!!! Well done
🏋🏻♂️
What does ATG stand for?
Changed my life, as I can now walk and all that chronic pain 90% gone (so far). Thanks Knees Over Toes Guy
WOW!!!! Well done ❤️
This guy is legendary. In fitness it seems like a lot of the changes are small, incremental tweaks, but he is transforming the way we think about training.
Man, my fitness playlist is slowly getting filled with your tips. Once again, thank you for always posting 🔥🔥content!
Happy to hear that! Appreciate your support!
Thank you for that great demonstration of split squat. I was doing it wrong. I'm a grandmother that loves your training and even though I may not do it right, I don't have knee pain and I used to.
Good work and glad to hear about your improvements!
Channel is so great. Ben is always always updating. I started maybe a month ago and have watched so many videos and there’s always new ones coming out with updated versions. Keep it up!
So glad you enjoy the updated videos! Makes my day🙏🙏🙏
Thanks for the dedication and care you are showing by posting always more refined techniques and explanations. Its a lot. Have a great day.
It's my pleasure. Appreciate the support!
I stumbled across you in 2020 right before my Total knee replacement. The amount of free content whether in your backyard or at HQ, that you provided is off the hook and I dabbled a little here a little there. Unlike most in fitness arena you NEVER found it necessary to fight with or insult others. In 2021 I gifted myself the ATG program starting with zero. I love the constant feedback I get within the ATG app. Though it does hog up some space on my phone I still don't have full mobility on my left knee, I may never due to TKR. Also the app let's you pause which has come in handy due to injury or just life. Not only has ATG helped my hip/knee/ankle strength & mobility but also my back and shoulders.
Wow! So happy for you and always hope! Looking forward to continuing here and helping out! You got this🙏🫡
I appreciate your passion for this and your positive message! Very inspiring!
It looks like you might hear this a lot in the comments😉, but I'm adding another one. ATG changed my life. I have a neuro-immune disease (autoimmune's big bad brother) and I spent several years bedbound. I had/have so much muscle wasting. It's been a very slow journey back to health, but man I thought it was a game changer to learn about hip flexor and the SI joint. ATG is the icing on top! 🎂 I had to learn stretches just simply to get out of bed. I've gotten my morning routine down from two hours to one.
I'm just now seeing the wedge -need! My balance and gait have been slow to return. But, actually now that I think of it I stopped using my cane and shower chair after I started doing this technique. And I wear a support belt around my hips during the day too.
That’s absolutely incredible!!!! WOW. Very well done ❤️
You are changing lives! Thank you for everything!
You are so welcome!
I know I aint the 1st to say this, but thank you Sir. Starting feel far better when I first found you few weeks back. All the best to you Sir from New Zealand✊️❤️💯
Really appreciate it! Thank you!
This helped me not get knee surgery. I thank God & You
♾🙏
What does god have to do with it?
@@thiagodonascimento7926go live in a godless society for 30 days. you'll be begging to come back
@@thiagodonascimento7926 will you relax lmao
Thank you so much for creating this channel and putting this science to the world! I heard you say I would feel good after activity doing this I was like sure….overall I keep it up the hack squats and everything because it really does work I really do feel good AFTER activities….so thanks again!!!!
Amazing! Thank you so much!!!
You have saved my life and given me another chance thank you a million times.
🙏🙏🙏
This is so so helpful! Thank you so much for sharing!!!!
Glad you think so Tifani! You are welcome!
I had intermittent hip pain and weakness over the past couple of years. Tried these split squats, starting with the third stair on a staircase. The first day was somewhat painful. But after that the pain and weakness were gone. I've progressed to the 2nd step, thanks for all your work!
Wow! Great progress and keep it up!
I’ve been having knee pain during capoeira and am going to give these exercises a try to see if it improves, but after binging these vids I’m sure it will when I put the work in 💪🏾
Keep me posted!
Once again, another tremendously valuable video. I have always struggled with the ATG split squat. My legs are strong, but lack the stability to hold good form. Add to that, I am relatively short so positioning has been very difficult to master. I always sigh when I see this exercise come up next on my workouts, but I have persisted purely because of how you have stressed how beneficial this exercise is. I just finished up my workout today and some minor adjustments from this video made my split squats feel much more effective and I wasn't spending my time holding on to something to keep from falling over.
Thanks Ben.
Wow! So happy for you and glad those adjustments have helped! Way to go!
You were showing the seated calf raise with the kettlebell and you had the foot behind the knee..does foot position matter.with that exercise?
I like to do them from a position of ankle mobility 👍✅
I’m amazed at how many times per week I stopped to do some form or variation of this ATG split squat !! It’s revolutionized my mobility, and made a huge difference in how I take care of my legs! I can’t even count how many people I’ve told about this in the past year :-)
That is awesome! Way to go!
The ATG Split Squat has basically fixed my short, weak hip flexors. I can now lie flat, with a foam roller under my butt, draw one knee to my chest, and still have my heel of my other, outstretched leg, resting on the floor (when I started it was off the floor at a 45° angle). New Problem: My abs have been in this long, stretched position for most of my life. I need a hyper effective “Knees Over Toes” drill to solve this imbalance.
Well done! And:
How to Strengthen Your Lower Abs & Hip Flexors
czcams.com/video/YsPkvlMgKa0/video.html
WoW! I’m excited to try these exercises.
Happy to hear!
Thank you Ben.
You are welcome!
Hope you have a great day knees over toes
🙏 you too!
Thank you! I’m sharing
🙏
Great video Ben! Have seen more hypertrophy in my quads and adductors from these than any other leg movement I’ve done before. Thanks for addressing the goals.. I’ve been doing front heel elevated on a 4 in box. Haven’t really pushed beyond that and I’m totally fine with that! It’s completely eradicated knee issues I’ve dealt with for almost a decade prior.
Appreciate the support! Keep it up and keep me posted!
Did you have arthritis. Cause I do these exercises flare it up.
Thank you for teaching true exercise science! Your workouts are truly incredible. I try to educate everyone I meet about your program. Just a suggestion, hamstring sliders might be a great, no-equipment (if using rags or socks) alternative to nordics. Thanks again
Thank you so much! And great recommendation. I will keep exploring that 🙏
I have been in serious knee and back pain for 3 straight months now, and off and on for 3 years before that. I have been weight and yoga training almost daily trying to get out of pain for 3 months. I did split squats for my workout for ONE DAY. It was the first day and night I have been out of pain in three months. No pain. None. Totally life changing.
Wow that’s incredible!!!!!!
Thank you!
You're welcome!
Thank you so much!!!!
You're welcome!
Good advice. I tell my patients similar advice too. But can be easier something I will cover in near future
Appreciate you!
Best excersize ever. It's the all in one.
🙏🙏🙏
Been doing this off and on for a couple of years. Definitely gets my patellas feeling better.
🫡🙏
Travis, that describes me to a T!
Amazing video, and amazing person
Wow, thank you!
c’est génial j’ai beaucoup récupéré de ma chirurgie du genou avec ces conseils
🙏🙏🙏
It’s like when black panther came out in theaters I try to show it to everyone i know and don’t know if the conversation goes on long enough well eventually talk sled or I’ll suggest walking backwards to them 🤷♂️
Hahaha you are amazing!!!!
Thank You
🙏
Just did the exercise for the first time in a while, only 1 set of 10 with 20kg and I was surprised just how much my hip mobility improved for front kicks. Amazing exercise.
That’s great!
I’ve had a chronic knee issue for years. When I did knee strengthening exercises it would take three days for my knee to recover. I started doing two things about four weeks ago: 1- split squats 2- walking backwards. I am shocked at how much better my knee feels. I’m 72, wish I had known about this 40 years ago when my knee started bothering me.
Wow! Well done and happy for you!
Giving this a try. I’m late 20’s and haven’t been able to run since a car accident 9 years ago. Just had a surgery on my right patella tendon to attach it back together. Hoping I can run in the next year with this
Would love to help you get back to that! Step 1 is backwards walking. Has helped many improve their knees and ability to get back to running as well! Checkout this video: How to Start Improving Bad Knees Right Now
czcams.com/video/Jwu8f42rLuI/video.html
@@TheKneesovertoesguy thanks!
Thanks for all the great content! Just curious, how do you feel about other single leg exercises that allow you to achieve a similar level of depth eg. Cossack squats, pistol squats, high box step ups, split squats with both feet elevated by a large amount?
All great movements, and I don’t believe there is such thing as a “bad” exercise🫡
Thanks
🫡🙏
Awesome video, as always.
Question: if doing these exercises on the same day as running, would you recommend them after or before the run?
Thanks!
Could be a great warm-up before running!
Ive started progressing to elevating my rear foot a few inches!
That’s awesome!
Boom !!!!💥
🫡🙏
Hey Ben, you ever experience tightness or lack of mobility after long periods of being ok? I play basketball but the other day I played 2 days in a row and my right knee is tight. I do the atg split squats to help reduce swelling but weird it comes and goes sometimes.
I’ve been doing this over 10 years, so no doubt I feel completely different than when I started out. The game just gets easier and easier. Keep gradually progressing. 🫡📈🙏
ATG turned me onto floss bands. They really help me a ton
Hey! I love your content and have one quick question - if my knees are cracking like glow sticks with every ATG split squat rep, is that normal? Does it mean there’s too much intensity too quickly? Thanks in advance!!
No pain/discomfort is no problem here🫡. Checkout this video: Knee Noise Solutions!
czcams.com/video/ovs7_PtahLw/video.html
Beast
🙏
Do you have any tips or recommendation for people with worn down kneecap padding? Cus apparently that stuff doesn't heal and it makes static knee exercises and sometimes just walking painful.
Would start with backwards walking and progress knee ability from there! Here is where I would start and progress: The ATG 4-Step Knee Checklist
czcams.com/video/KfK5OLcctAc/video.html
Yes I wanted to share with you what a change this has made for me that yesterday I went and played catcher for my son who is learning to pitch and it was no problem, even popping up to catch high balls. Thank you, coach.
This was the result of the free data and a year of ATG online training.
1 question though related to this video specifically, I’ve struggled to know how FAR away my feet should be. That is how far forward should I be or not be? I find I have to step far for it to be comfortable and doable. Maybe I just need more strength for a shorter more lunge like stride?
Wow! That’s incredible! This is a good question and it will vary from person to person. Want your foot far enough forward to allow you to be balanced when extending your knee, but not too far to a point you aren’t getting full hamstring to calf coverage. Each person will be different and would do some trialing here!
@@TheKneesovertoesguy Thank you for that explanation of the distance. That makes perfect sense. May the Lord continue to bless and prosper you. Until next time!
Tore both my ACLs (had reconstruction surgery) and lateral and medial meniscus on my right knee and just recently incurred a grade 4 chondral defect from skiing in February. I’ve just started these exercises and hoping I can get back to playing basketball the way I used to (I’m only 22). Do you think explosiveness is still possible? What else should I be doing? I’d like to be able to sprint and jump again but I’m not anywhere close to that level after 2 months since the chondral defect. Thank you for your videos!!
Definitely possible! The ATG Split Squat is a great tool, would also checkout my 4-step knee checklist here: The ATG 4-Step Knee Checklist
czcams.com/video/KfK5OLcctAc/video.html
For athleticism this is the video for you: How to Make Yourself a World-Class Athlete
czcams.com/video/jIngqODw8x4/video.html
Looks like hes getting into minimalist shoes, guys!
Yep! Have my own which you can find at uncivilizedsneaker.com
@@TheKneesovertoesguy well I'm buying some this second!!!!
I had to stop regular squats because of an old knee injury that kept flaring up. For a while I have been doing only split squats and it has strengthened my knees. Started three steps up and now, in my next workout, I will get 3x20 (unweighted) with only a slant board for my front foot. However, my knees are still sensitive to loading in a fully flexed (i.e. "hamstrings cover calves") position. They flare up easily if I "squash" them into absolute end of range, especially the left knee which seems to have a tibial rotation/torsion issue. Hope to get there in time...the knee has started to pop and release from time to time, which it was too locked up to do before, so that's a good thing, I hope!
Well done! In this case, my gut instinct is for you to learn flossing. It’s been nothing short of miraculous for some 🙏 How to Floss Your Knee
czcams.com/video/HI0cZGdOV5E/video.html
@@TheKneesovertoesguy I actually have floss bands thanks to you and Kelly S. Will get them out! Thanks very much🙏
Do we engage/contract the back leg glute on the ATG split squat ? And what are your thoughts on standing with knees locked/fully extended during moments of standing throughout the day?
Contracting the back leg glute should occur naturally, but intentionally focusing on this is fine too. Will make sure the back leg remains straight and off the ground which is what we want. There’s nothing wrong with locking out, but keeping constant tension works well too! Either will work here!
Does it also work out other muscles other than bulletproofing your knees? For example, does it work on the posterior chain like a bulgarian split squat? I'm working on improving vertical and I'm adding as many vital isometric and knee exercises like this.
It can be amazing for the hips, lower back, and behind the knees as well. One of the best movements for improving athleticism in my opinion. I encourage you watch this video: How to Make Yourself a World-Class Athlete
czcams.com/video/jIngqODw8x4/video.html
Have jump programs on our ATG app, designed to help you increase your vertical leap! Would love to coach you through it!
Coaching: atgonlinecoaching.com
@@TheKneesovertoesguy Thank you
Thanks a lot for your efforts. Another great video. I just have a simple question:
I was recently diagnosed with an inguinal hernia. Do you think this exercise would be harmful for me? (Doctors generally don't have much idea about these issues, so I'm directing this question to you.) Thanks in advance for your reply.
When you scale the pressure I believe this can be a great movement. Always hope here🙏🫡
If ankle mobility is the main limiting factor would you recommend always using the a wedge or alternating weeks.
Alternating weeks is a great idea ✅
Hi
Will this help in over coming degenerative changes seen in both knee joints ?
I can never evaluate medically. I’ve been sent thousands of medical wins though. You can write in at atgonlinecoaching.com and we can share someone’s story who was in a similar position as you
Thanks for sharing. How many reps and sets of each do you do?
Sets and reps are tools. So over the 10 years I’ve done dozens of different styles. I’ve done anywhere from 1 to 10 sets, and anywhere from 3 to 25 reps. My starting program (Knee Ability Zero) uses 5 sets of 5 so you can take your time on each rep.
What do we do if we don't have the ankle mobility to do this with the foot flat on the ground but can reasonably easily achieve this (weighted) with heel elevation? Thanks in advance - ace content!
I would elevate the front foot if the ankle mobility is something you want to work on. I think there is nothing wrong with training heel elevated, but if you also want to train heel flat, raising front foot elevation can help!
What exercise would you recommend someone with gastronemius (calf) pain when bending the leg and also feeling the pain on each sides of the knee. Not sure how it was caused. Been going on for half a year. When i pull my foot back like when stretching a hamstring i feel the top of the calf in a similar pain. Maybe i overstretched the calf. Not sure. How do i fix this.
Sorry to hear about this! Strengthening this muscle with a standing calf raise and also building mobility here with a slant board calf stretch can work great! I would checkout this lower leg protocol: Lower Leg Basics & Why We Made Foot-Shaped Basketball Shoes
czcams.com/video/PKEc5Iv32zA/video.html
What are some good knee excercise for sports that do allot of change direction. Eg. Football (I am a WR Flag Football Athlete), Soccer, or even the Kyrie Irvine's Crossover athletic athletes who want to avoid acl injuries and be better at that skill?
Recently made this video for sport specific movements: 10-Minute Footwork & Knee Workout w/ NFL DB Leonard Johnson (Sets/Reps in Description)
czcams.com/video/dnOCk2Qevdk/video.html
I would also checkout my 4-step knee checklist: The ATG 4-Step Knee Checklist
czcams.com/video/KfK5OLcctAc/video.html
Hi, I’m wondeing how often each week do you recommend we try these? I have just begun doing 3 sets of 10, how often shall I repeat this? And how shall I intertwine it with my training, shall I do it after leg training, or on non-leg days?
Thank you!!!
3x a week for these can work great! Using this as an exercise on your leg day can work great!
anyone who is skeptical... it works. :)
Appreciate your support!
Did you ever have lateral knee pain aka pain on the outer side of the knee? Where the it band connects to the knee? If so, what did you do
Have experienced issues like this as well and find the split squat is a great tool! Checkout this video: IT Band: 4 Methods For Bulletproofing
czcams.com/video/rYhuRgCsmik/video.html
When do you know you should go lower?
When it feels good and easy, try 2” lower. It should never be a strain. 👍
You'll hear @thekneesovertoesguy say over and over "....at a pain free" level! Use assistance if needed. Just a little bit lower is huge. Your body will tell you, just gotta listen. That was the hard part for me. No more "just push through it"
@@TheKneesovertoesguy Ok, I'll probably need to start higher then. Thank you!
great
Thanks!
Ove been trying these and other😢 exercises but it almost feels like im hitting a bone one my left ankle. The right ankle is makeing progress. Do you know of anything i can do to increase then flexibility on my left?
I would train movements like the tibialis raise and KOT/Standing Calf raise. These movements are part of my ankle protocol you can find here: Kneesovertoesguy Ankle Protocol
czcams.com/video/Go6YXdIWRFs/video.html
Hi Ben, I've had a small problem lately. Everytime i do ATG split squats my Hip Flexors start to hurt. After just being stretched for 5 seconds in that position they start to hurt and when I get up it's still hurts and I can't stretch anymore. Could my hip flexors be strained, or overworked? It wasn't always like this, so I guess they're strained. Should I give em a rest, or what's the fix? Thanks :)
Oh shoot! Improving strength and mobility in the hip-flexors can help. Couch stretch and reverse squat will be good movements to work on and scale back the split squat as needed. Can use front foot elevation and/or assistance!
What’s the maximum times a week we should train our knees with these exercises? Is it bad to do them everyday?
I would say 1-3x a week for this movements! This is one of the many movements we use to improve knee ability. Something like backwards walking or reverse sled we like doing daily!
Великолепный
Благодарю
🙏🙏🙏
What's the main thing we get with ATG split squats vs bulgarian split squats? hipflexors?
Hip-flexor length, ankle mobility, and greater knee over toe ability. I would also watch this video covering the benefits of the split squat: 10 Benefits of ATG Split Squats
czcams.com/video/qpZmpegNh2I/video.html
Hi one question! When I do the ATG split squat, the max I can go is half the hamstring touching the calves. May I know how do I progress to the full hamstring touching the calves?
Improving your hip, knee, and ankle ability will help with this! I would continue to train the split squat as you are, and can also try elevating the front foot elevation slightly to allow for a greater coverage. This will require less mobility in the hip, ankle, and knee!
@@TheKneesovertoesguy thank you so much for your comments.
Mr Patrick, I've begun implementing ATG split squats very recently into my regimen(I'm 15) and it's allowed me to be able to play basketball, the sport of my dreams. Just asking how many times a week can I train the exercise(as well as the stretches) and how many times a week can I play basketball(please be detailed in the answer if it doesn't inconvenience you too much) thanks
Split squats I like up to 1-3x a week. I would say sport 1x a week. This is what I did and found amazing results for my athleticism!
Thank you soo much, this truly means the world to me, wisdom given by an idol.
Harlem shake on em Ben
😂🙏
Does your front foot have to have your heel touching the ground or can it raise off the floor/bench?
Heel raise is alright! Working towards heel flat is still a great goal though!
I injured my meniscus in my right knee 5 months ago, would these be good for it? Got my full extension back but still get slight pain
Start with reverse sled or backwards walking and build from there! ATG Split Squat absolutely can be a great tool as well!
@@TheKneesovertoesguy Thank you 😊
I have a torn labrum (hip) from old hockey injury.. dr said at my age (60).. the traditional arthroscopic repair doesn’t fix the injury. Any recommendations on exercises?
ATG Split Squat can be a gem for you and amazing for hip mobility and strength! Would also checkout this video: How My Mom ATG Split Squats at 70 vs How I Do
czcams.com/video/ByPswLf--iY/video.html
Has helped my mom return to running pain-free and can find her programs on our ATG app: atgonlinecoaching.com
@@TheKneesovertoesguy thank you Ben. You have a generous spirit.
In terms of sets and reps. What do you recommend? Like a normal 3x10?
That sounds great! 3x10 works well!
@TheKneesovertoesguy thanks, brother 🙏
Can anyone help me? I dont have knee pain but whenever I do ATG split squat my knees make popping sounds. Should I do it without it (do it really really really slow) or should I not care about the popping? I dont have any pain.
Would love to help! No pain or discomfort is no problem! Checkout this knee noise breakdown: czcams.com/video/ovs7_PtahLw/video.html&ab_channel=TheKneesovertoesguy
@@TheKneesovertoesguy Thank you for your reply. I watched a lot of your videos recently, incorporated ATG and other exercises but somehow missed that video. Thanks I'm on the right path.
Whenever I do bend my right knee in for example a squat or an ATG split squat, it will give a pop when I reach about 90 degrees of flexion. If Im past that point it goes quite good, but the popping really limits my mobility and hurts a bit. How do I work on this?
Oh shoot! Would elevate the front foot and do this assisted if you have to to get rid of the pain. I would also start with reverse sled and knee flossing which can help with knee ability and breakup scar tissue!
I've been doing ATGSS with the heel elevated and recently i've regressed it to a higher surface with the heel down, it feels much better the next day, because im struggiling with a sport hernia, i've seen better results with the heel down and regressed, should i do it with the heel down to fix my sport hernia?
I think that can work great if it feels better when doing heel down!
Thanks, I do these as part of my leg training workout. Ben, I see you do what looks like a sissy squat and then you return to standing. Is the sissy squat safe to perform?
Love the exercise, when you scale it to your pain-free level it can be amazing for the quads and knee ability. Not a necessity, but something you can train if performed carefully!
I am training this at the moment but sometimes tend to feel my right hip flexor very tight a couple hours after the workout, any suggestions?
Couch stretch and reverse squats may work well for you! Will build mobility and strength in the hip-flexors needed for this movement. Checkout this video: 4-Step Hip Flexor Protocol
czcams.com/video/ZhYQJveEfB0/video.html
I broke my lateral chondial/tibia plateau... 6 month since surgery, and now a plate and 5 screws. Been going to PT.... any advice?
Oh shoot! I definitely would find backwards walking being a great start, and would also recommend training your tibia with movements like the tibialis raise found here: Knee Ability Zero, Step 1: Tibialis Raise
czcams.com/video/gNS_QjGAs_k/video.html
@TheKneesovertoesguy wow, I'm just honored you got back to me! Will do, and keep you posted!
mr knees over toes guy, how do i fix and strengthen a quad tendon thats been hurting whenever i squat since november? i just started watching your videos and they look like they'll really help me get back to being fully okay so if you can give me an answer that'd help me lots
Other movements like the ATG Split Squat can be huge here! I would also checkout this guide on strengthening the quads: czcams.com/video/4KH1DeyFj9k/video.htmlsi=4o-LxumHBVWtDsBz
ohhh gotcha gotcha thanks alot alot!!
How should I combat flare ups in my knees after long sessions of knee work?
I would definitely scale back the movements you are using if they cause some pain or discomfort! Also look into knee flossing and reverse sled. Both easy ways to address the knees!
I had an epiphany today. Is the elliptical backwards a pretty good substitute for the treadmill backwards???? :)))
Clever idea! But not quite the same, as you are not strengthening from the ground up and building through the foot like you would with actually walking. It’s a good idea, some properties might carryover. But nothing seems to beat sled or the backward treadmill for improving pain-free knee ability! That being said, don’t underestimate simply backwards walking alone! Has helped thousands improve their knees!
@@TheKneesovertoesguy thanks! So skip the backwards elliptical? I don’t have a sled at home or treadmill. I can always walk around the block backwards like a weirdo
Hi Ben, how many times a week do you do that exercise?
1-3x a week works great!
@@TheKneesovertoesguy thanks very much Ben keep up the great work
Hard to believe you guys exist today Benjamin. I know of no other '"company" that is trustworthy right now.
🙏🙏🙏
Can you find a breakthrough for elbows next?
Yep! The Zottman Curl I have a video for here and is amazing for elbow ability: czcams.com/video/Qh7ZGOgv4sY/video.htmlsi=q4GDXfeX-FbujDnn
One of the main specialized protocols we have on the ATG app addresses the elbows! Would love to coach you through it!
Coaching: atgonlinecoaching.com
Will this help me with improper patellar tracking?
Can’t guarantee results, but using the ATG Split Squat + reverse sled and step-up has helped thousands with their patellar tendon issues! Rooting for you!
I still don’t understand how far out do I keep my foot in front of me when I squat (when elevated ?
This will be something you will have to test out yourself. Making sure the back leg doesn’t touch the ground and that the hamstring fully covers the calf. We also have form-coaching that can help you with this.
Coaching: atgonlinecoaching.com
My knees feel better from these exercises but a day after wearing my first barefoot shoes my knees starting hurting in a different way. You have a guide to wearing barefoot shoes?
Would checkout this guide which covers ability from the ground up which can help: ATG Foot, Ankle, Achilles & Shin Guide
czcams.com/video/_2RZkfw6Y1g/video.html
What does it likely mean if the back leg in a single leg squat/lunge (even less extreme than this version) is totally unable to bend at the knee and support weight during such motions due to extreme pain in it? Anyone experienced/got past that? Also very painful to go down with that same leg forward, but even less possible in the back.
History: Lost muscle in legs after an injury and unfortunate timing of treatment (even more loss in injured side). Have grade 3 chondromalacia in likely both as well and patella alta, which never much bothered me outside of noise for my whole life because my legs were strong before. Could do anything, crouch, kneel, dance, hike, run, jog up stairs, bike, etc. without knee pain aside from a rare bit. Now it's been terrible. The injured knee also seems to be maltracking from all the muscle loss and imbalance after injury.
It's a slow process trying to get back to 'normal.' Scope is the next step if I can't get there otherwise, which would confirm nothing else was missed and would 'clean up' some of the bad cartilage. But it won't fix maltracking and I'd rather do so without surgery if possible. It's so hard to restrengthen without the ability to do more gainful exercises like this due to the limiting pain, mostly with the injured knee. Stairs are a challenge going up still (after some muscle regain), and going down can only happen for the bad side if I go backwards. Trying step ups and all the lying down leg raises, but it is very slow progress. Keep getting the hip hurting by pushing the weaker side too much.
Sorry to hear about this knee pain and appreciate you reaching out! We can’t diagnose the cause of this issue. But it sounds like it can be due to a structural imbalance in your hips and knees as well as a lack of foundational strength in your knees being able to handle this level of knee bend. I would work the reverse sled and backwards walking. This is always step 1 and can find a place to build from there. Strengthening these short ranges of motion help promote blood-flow and the ability to get into longer ranges of motion as well. For the step-ups, find a level that feels comfortable here and scale it with foot elevation and assistance. This will help with the walking up and down the stairs. Finally for your split squat, would encourage elevating your front foot. This will put less stress on that leg that feels discomfort when in the back or front position. Always hope here! Keep us posted and would love to coach you through it!
Coaching: atgonlinecoaching.com
@@TheKneesovertoesguy Thanks! Working on it. Hard to be patient when I want to get back to normal so much and get worried about never getting there/not knowing for sure what's wrong still. Hopefully will see more improvement soon from giving shorter ranges more time to build up.
I'll try with these suggestions!
No sleds here, nor enough flat open space at home. Saw some kind of more static/in-place versions of it with bands at home, doesn't feel like it's as good, but something. Can try backwards walk on treadmill with incline though, if that's good enough. Not sure if that's better than regular backwards walking or not.
Is it safe for my mom, who has a new knee, to do ATG split squats?
Every exercise scales. My mom is able to perform the split squat and progress is safely too! Check this out: How My Mom ATG Split Squats at 70 vs How I Do
czcams.com/video/ByPswLf--iY/video.html
How do I get certified as an ATG coach?
ATGforcoaches.com 🫡🙏
How many max reps and sets we can do per session?
There isn’t a right or wrong frequency here! Sets and reps can vary based on your training goal! I am currently doing 8x8 1 time a week🫡
@@TheKneesovertoesguy thank you for your response 🙏, its been 9 months post my TLIF L4-L5 Surgery and yesterday i performed 3*10 with good flexibility and from next season i will go to 8*8 . Can i do 2 sessions per week?
Is the ATG Split-Squat just the Single Leg Sissy Squat?
ATG Split Squat is more like a single leg deep squat with the back leg in a loaded hip flexor stretch 👍
@@TheKneesovertoesguy thanks Ben! #gamechanger
Fixed my knee but damaged my hip what to do
Oh shoot! Split squat will actually still be a great tool, but would also checkout my 5 hip mobility standards here: 5 ATG Hip Mobility Standards
czcams.com/video/p2VNYdKU7jU/video.html
Have a hip protocol and would love to coach you through this if you want to learn more: atgonlinecoaching.com
Im not close at all in terms of mobility even by elevating my front foot to chair height.
Gotcha! I would try adding assistance as well. Can even go beyond chair height here🫡