Bulletproof Your Knees With THIS Routine
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- čas přidán 6. 07. 2024
- If you want strong, resilient and pain free knees, not just NOW but for longevity, then this routine is what you need to keep them healthy! In this video I'll explain to you why the knee's tend to be such a hot target for injury and how you can better protect them.
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Poliquin Step Up: 8-12 Reps x 3 Sets
Patella Stretch: 30 Secs/ each Leg x 3 Sets
Hamstring Curls: 8-12 Reps x 3 Sets
90/90 Strech: 6 Sec Push/ 2-3 Sec Pause x 3 Rounds + 20 Sec End Stretch
Happy Workout Guys
thank you
Why does the heel of the standing leg have to be elevated for the first exercise?
@@ilonakrause2308 It doesn't have to be, but the heel elevation makes it a little less challenging. The ATG guy Liv has referenced before has a video showing how to progress through different levels of difficulty with this exercise.
Time Stamps (skipping explanations as to why these exercises are helpful for people who want to use this video as a consistent guide.)
2:54
4:47
6:28
8:25
@@patrickgoetz Thank you so much!
Alternative to the Poliquin Step Up - Walk backwards on a treadmill. Don't turn it on. Just brace your back against the front of the treadmill and push the belt. It's a little more gentle than the full Poliquin Step Up, especially if you are heavy, but it's really good at strengthening and warming up the knee area. I have used this as my warm up for every leg day for the last couple of years, and my knees feel good despite my left having a cartilage damage under the kneecap. I learned it from Uncle Loz and I'm very happy I did.
That sounds like it would feel incredibly good to me pushing through constant resistance from that angle. I wish I had access to a treadmill!
excellent for knees. or find a rope or chain and pull some weight backwards along the ground. same thing and can be increased
Or pull a sled backwards, same effect 😉
great recommendation!
Thank you I’ve been using this technique at the gym after I do my treadmill cardio .. I’ll walk backwards for 5 mins it does help …
Can you make a video for popping knees? I've had no injury but they make too much sounds :(
My son used to have popping knees & I think a little discomfort with it. When he started strength trading , the more he did deep squats, his knee issues went away.
I have been using it tape to help strengthen my knees and I don’t sleep on the CBD cream and rubbing castor oil into them at night(promotes collagen right there). I’m also strength training which helps. Your thighs and hip flexors have a lot to do with it. Strengthen and stretch. Good luck ❤
Knee sleeves?
OMG! I get krackle knees too! It started with a bike related injury and eventually got worse. There are exorcises that help to strengthen the thigh muscles around your knees.
Leg lifts are what my Physical Therapist prescribed while using a tension band. Then spreading your thighs with the tension band.
This is excellent!! 👌🏽
your videos are always so well researched and informative!
Great video - I love the rounded explanation and background to the body part in question, not just advising us on what to do but why, backed up with sound logic and the use of props (the bone structures) really bring the explanation to life. Thank you for taking the time to explain things so well - it's why i've subscribed too.
Brilliant video, great explanations and your enthusiasm is contagious. You are a ray of sunshine!
Thank for this video Liv! It came at a perfect time. My wife and I really kneeded this info! 😅
Great video!! Thanks for all the great info and advice!!
Thank you! This is absolutely amazing! ❤
Amazingly lucid explanations!
I'm love with this unique lady teaching
Thanks so much for this. I already do a couple of these but I'll incorporate the last two into my knee physio routine.
I had a partial knee replacement last year. I wish i had known of these exercises years ago. Liv, thank you for your expertise! I do the last two. I will add the first two.
I really like your enthusiasm and there is so much to learn here - thanks for sharing this.
This is an incredible video, thank you!
so informative! love your explanation style. can you make a similar video about the hips?
mine pops with every move and its so uncomfortable. i try strength training and flexibility. but it doesn't seem to go away.
Having just recovered from ACL surgery, I am paying much more attention to looking after my knees. Thanks ❤
Thank you so much Liv! You have helped me once again! Your knowledge and generosity has been such a gift to me! Thank you❤🤩
Awesome vid as always Liv.
Fantastic! You're a great teacher! 👍
Thank you! ❤
Such a great explanation and effective exercises. Thank you!
When I m listening to your videos...I feel like I m entirely in a different planet.your mind blowing technical explanation & the authority with which u speak....is simply invaluable 🎉❤🎉❤🎉❤❤honestly speaking u speak really honestly for the sake of our ignorant society
Thankyou, very helpful ❤❤❤❤
This is brilliant! Thank you 😊!
Good video! You just left the tibialis anterior of the picture and I believe it’s one of the most important muscles to strengthen related to bulletproofing the knee, toe lift’s with the hip or upper back against the wall are a good way to start
Love your excercises
Thanks you from Czechia!
Thank you for your cooperation ❤
Great information!
Love the break down
Not too many words to say, just... thanks!!
thank you for the information
Thanks. Very useful excercises to know.
Please do a similar one for elbows!
Very helpful!!
so interesting watching how @kneesovertoesguy's approach is now feeding into almost every other area of fitness and yoga
Thank you for this! I hope you'll consider doing a follow-along video that runs through a good version of this workout and skips all the explanations. You'll get a lot more views from a video I'll watch three times a week to do the routine, rather than one I'm not going to sit through more than once.
Great video. Any tip for knee skying bulletproof exercises ?
Very challenging 😥 but I love your classes. Thank you 🙏
Thanks dear
V informative! Would be keen to hear more vmo exercises and hip flexor strengthening exercises
You are adorable, if maybe waaaay too happy, ...is there such a thing? 😂I think I get as much out of your enthusiasm and positive energy as I do your very to the point, functional, and practical instructions. Strength with Flexibility AND Balance of muscles is a lesson I also learned too late after low back injuries. Everything in balance is the key. Nicely presented. Thank You!
Lovely video ❤🎉
Very instructive video as always, Liv, thank you ! Can we say the last exercise is PAILS/RAILS ?
knee over toes girl~ love it
That quad stretch is an AMAZING alternative to the couch stretch, which I can't do without excruciating pain while I flirt with causing myself a debilitating injury. Thank you!
Hi! Thanks for the exercises. What if knees are already hurting when doing these? Ive had knee pain for a few years now. Thanks!
I wonder if the last exercise is ok to do with a hip replacement. 4 yrs post surgery and doing wonderfully😊
hi thanks for the vid. 🔥? could you recommend a good in-depth study of the anatomy for yoga. gaining specific functional knowledge as well as biomechanics-of the body.
Pls do a video on correct way to use gym equipment for knees.
Great video...how do you fix maltracking knee caps. And why do they happen?
Thank you ...add in placement time for actual excercises would be helpful
Thanks so much for these tips. Are there any precautions for me Post ACL- surgery ( about 10 years ago) ?
It would be great to see these as they would be when you start my knees dont do anything like that
PERFECT
first time. liked it and subd.
Massaging the inner side of my quads gave me such a massive pain relief more than anything else too. Just put pressure on it on a foam roller. You loosen up and happy knees.
Great video! Thank you & I love that bird tattoo on your arm!
Is the simplest takeaway stretch and strengthen everything?
Thank you, Well done and informative. However, having suffered a severe knee injury many years ago, (ligament and cartilage damage) I have always been plagued with some restrictions for complete flexibility. Any suggestions? Thank you. BTW I do the hip flex , for the the knee bend, I use the couch for a stretch , I try to do the tibilas raise and lastly I do thigh extensions and curls. Thank you.
This is great teaching, I love these movements. A quick question. My knees are so noisy when I move them (squats, these moves, etc.) noisy and they feel like they are creaking, crackling, but no real pain. The doctors say don't worry about it if there is no swelling or pain. I want no noise and to be able to flow. Any ideas? Thanks for your time.
a quick thoughtful share my knees you to crack alot, i have been doing somatics movewfor qitevqv while they dont , my hip pops alot,no oain there!..!?
Awesome, thanks Liv ❤ Now please do another video on how one can do this at home with no equipment 😅
Two of the exercises and a stretch can be done anywhere. The hamstring curl is the only one that requires a band at least. You can still do it at home if you feed a band through a gap at the back of the door and insert rolled up pair of socks in the loop on the other side. It will prevent the band from coming out. Good luck with it 👍
Thanks Liv, I’m 50 and ex military. I’ve got horrible knees after years of abuse and accidents. I am going to try these and see how it goes. 🙏🏽🇫🇷
it took me about a year to get a "good" knees instead of "horrible". Main thought - slowly but surely. More warmup, slower progressing. Remember - it takes a lot more time to recover in our age. Do not hurry, bro.
Also checkout knees over toes guy on utube not kidding he is a game changer started doing some of his exercises recently after years of arthritis and though early days I'm very impressed with my progress.
@@lunotarr Thanks and cheers mate. 😌🙏🏽
It would be wonderful if you could kindly demonstrate resistance band exercises that can help strengthen the knees… looking forward 🙏
I do enjoy your videos. I wonder if you'd consider doing a series for those of us who are obese and really inflexible? Many of your flexibility movements look terrific but I can't get anywhere near many of the start positions! 😮💨. I can, and do, walk daily as part of my routine and I am losing weight but it takes me a day to recover because of my inflexibility and joint pain. Any thoughts?
what else to do, for the sls?
Hi do you have stretches that could help lumbar lordosis/spondylosis?
Thanks so much for this! 😊
Hello...just happened to come across ur content n love n subscribed. This is an excellent video but wanted to request/ask if you already have a knee pain...due to strain/sprain...What stretches can we do n will help
Please make this as a workout ❤
My hips, knees and ankles are already bullet proof. But since my arm is now in a sling, because my shoulder wasn't bulletproof, I'll do these for now. Great exercises!
Quick question - if I don't have a wedge or any piece of equipment to create that angled surface to stand on to perform the slow-motion single-leg eccentric squat with dorsiflexion, would I get the same effect by replicating the exercise using TRX straps if I create a harness behind my back into which to lean my body backward at an angle while keeping the foot flush with the ground to expedite the dorsiflexion while performing the squat, would that be a valid alternative?
you should do a video with the bioneer
When we go to a typical old school podiatrist and tell them "my knee hurts", they will try to fix the knee only. The problem is that most commonly the knee itself is not the culprit of the pain.
I've got Osgood-Schlatter Disease can you help .please
Superb as always. Thanks much.
🦘🇦🇺👍
i'm curious about how the 4th exercise at 8:50 is different from the flying pigeon pose. would they be interchangeable in stretching the hip muscles? thanks!
What would you recommend for a person that has had their 2 knees redone from osteoarthritis and has bad bone density. I would like ot rebuild my muscles of the legs and hips. I am 71 any suggestions?
Great video but can you help me also to get out the knee pain also which is only in right leg not in left leg . I will explain you how it was generated ,see i am a pistol shooter and for this we have to stand making a gap between both legs approximately 1.5 feet and all activity we use to do like this only by standing and from i get this painwhich is now only in right leg knee means the pain is not in the knee cap cap but outerwards as in a circle of the knee and start pain during plank also
Please help me for this if you have time reply fast as soon as possible even its yes or no
I am suffering a lot bczof this
I don't have a slant board or a wedge but you know what I do have that does the same thing? Heels! I imagine a block heel or a wedge would work better to do this first exercise than a stiletto.
KneesovertoesLiv ❤
Add a tibias and calf raise and you've got a great routine for your knees, ATB Steve
I actually prefer doing dumbbell squats to Poliquin step-ups because being a compound exercise, they provide a more comprehensive workout for the lower body by engaging more muscle groups. And they also produce greater overall hypertrophy.
However PSUs being more of a isolation exercise can slightly better improve single-leg stability and functional strength, which is beneficial for sports and activities requiring unilateral leg strength.
What if you don't have a bench for the patella stretch. What is the alternative?
I don’t know if it’s as good, but I sometimes lay on my side and pull my lower foot up towards my but and hold it in that similar stretch. It may not be as effective as hers, I don’t know. But it allows me to get that fuller quad stretch when I can’t quite do it from standing up.
I also want to reduce hyperextended knees
for some reason, while doing the quad stretch on my right leg, i keep feeling the stretch in the knee instead of the hamstring. anyone know the reason for this and how to feel the stretch in the hamstring?
what if i dont have the required equipment?
How often would you say you should do these exercises?
Please reply keen to know
For all the Continental people on here: 6 inches is about 15 centimeter 😀 Great video, my wife has recurring knee problems, so we'll try these exercises together!
Edited to add: 7:36 Liv's Special Effects budget is emptied for this shot!
thank you
Interesting vidéo, and a good prévention !
By any chance, could you explain us why bending the knee further than the toes ?
I don't know what to answer when people tells me this is unhealthy
In which exercise you mean?
it has a lot to do with our cusioned and heel-raised footwear , giving us tight calfs and poor ankle mobility as well as poor gait pattern. It was also a teaching of a coach decades ago that became "the thing" to do. It is vital to train knee over toe strength in a pain-free gradual way. Just look at the rate of knee injury and knee replacement and ask yourself if avoiding knee over toe activity worked for those people. Also look at human movements such as running jumping climbing and descending - all knee over toe. Why would we want this range of motion to be weak and vulnerable just like any other part of our body?
@@NorThenX047 my osteopath said it wasnt good for the meniscus, I don't know precisely why. I suppose this is wrong to do full squat for example without training knees before.
@@emmab.9264 any movement done with bad form or inadequate muscular ability can be unsafe. But for somebody to say full knee bend going over the toe is bad and should be avoided is outdated thinking. Lots of research now to show the benefits. Look up ben patrick as an example of what gradual and methodical training can do to even the very worst knees
Every time you walk up or down stairs, your knees go over your toes. It's a natural movement, the modern environment is just not conducive to normal mobility
I suffered a left patella fracture 18 yrs ago. I find if I wear an elastic brace I can do most exercises, but don't push it. My right knee gives me no trouble.
.. lov u liv..
I've been having issues with fluid buildup in my knees and thighs... Never happened before
I am 14 and 13 months our from TKRs. I can only hope to do this. I am scared of this one. I am just now able to do a 7 inch step.
Someone please send this to Anetra
My knee caps crack alot when I bend down , what should i do?
My son resolved knees cracking by doing squats regularly. Deep squats like she shows in the video of flexibility stretches. But with weights. Maybe body weight squats can help too? I just know my son was using weights
It is SO sad, that no one teaches us this in school.
It would be nice to give versions for those who don't have equipment.... It's unrealistic to do these every day from home