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Fix this hack squat MISTAKE & grow BIGGER quads You're going TOO DEEP. - Quads grow from knee flexion, aka bending at the knee. - As long as your knees are traveling forward, your depth comes from knee flexion and the tension stays on your quads. - Once your...

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Mikey

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20,967 görüntüleme • 10 saat önce •via X (Twitter)

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Mikey profil fotoğrafı
Mikey8 saat önce

For those wonder, yes, @user_mm_ taught me this as well.

💯JG805💯 profil fotoğrafı
💯JG805💯8 saat önce

Always great cues and tips from Mike.

Mikey profil fotoğrafı
Mikey8 saat önce

Thank you 🤝

💯JG805💯 profil fotoğrafı
💯JG805💯8 saat önce

Thank you man

TonioToni831 🇲🇽 profil fotoğrafı
TonioToni831 🇲🇽8 saat önce

Yessir 💪🏽. Appreciate you sharing, but also knowing your shit. The proper technique you just described is why my quads blew up … although only after going too low in my beginning years … but at least my glutes 🍑 GREW too 😂

Vita Bella Health profil fotoğrafı
Vita Bella Health9 saat önce

Great cue. Knee control matters here. 💪

Kapil Gorve profil fotoğrafı
Kapil Gorve10 saat önce

NGL. I had a big chip on my shoulder. For my Squat being equal to only my bodyweight. If you Hack Squat with one plate with those legs. My bw squat is fine.

Brian Davidson profil fotoğrafı
Brian Davidson9 saat önce

Wondering if the torq wedge would help in this regard - getting more forward knee movement

Mikey profil fotoğrafı
Mikey9 saat önce

Get one

Stacks profil fotoğrafı
Stacks7 saat önce

Really excellent information consistently on your account. Thanks.

Shawn Phenomenon profil fotoğrafı
Shawn Phenomenon8 saat önce

Really enjoying these tutorials bro.

Matthew profil fotoğrafı
Matthew9 saat önce

When I’m at the bottom ‘m basically seating/relaxing. Are you stopping earlier when your quads are still under tension or you are sitting on your calves?

Jason C. - (TX REI) profil fotoğrafı
Jason C. - (TX REI)8 saat önce

I'll have to try this. I go mid platform for foot placement now.

💯 Brian Plath 💯 profil fotoğrafı
💯 Brian Plath 💯8 saat önce

Great advice! Going to compare to how I do hacks next time and then adjust to your queues.

Benzer Videolar

Pendulum squat tips ⬇️ 1) Foot stance will be individual…too high and you’ll pull in too much glutes…too low and your knees won’t be happy. Find a middle ground that allows you to be powerful and nail the quads with enough knee flexion. 2) Prefer a “toes forward” approach on this one to stack the knees/ankles in alignment to work with the arch of the pendulum itself. 3) Imagine “pulling yourself” into the bottom position with your quads here with enough control to nail the actual quads themselves. 4) Don’t camp out at the top excessively and turn it into a “rest pause” set. Keep the flow of your reps consistent to standardise things. 5) Pick a weight that allows you to fail in that 8-15 zone…find your nuts and take the set all the way (will likely feel heavy from rep 3/4 haha) Petition to rename this exercise “The Humbler” Make use if you have access.
0:58

Pendulum squat tips ⬇️ 1) Foot stance will be individual…too high and you’ll pull in too much glutes…too low and your knees won’t be happy. Find a middle ground that allows you to be powerful and nail the quads with enough knee flexion. 2) Prefer a “toes forward” approach on this one to stack the knees/ankles in alignment to work with the arch of the pendulum itself. 3) Imagine “pulling yourself” into the bottom position with your quads here with enough control to nail the actual quads themselves. 4) Don’t camp out at the top excessively and turn it into a “rest pause” set. Keep the flow of your reps consistent to standardise things. 5) Pick a weight that allows you to fail in that 8-15 zone…find your nuts and take the set all the way (will likely feel heavy from rep 3/4 haha) Petition to rename this exercise “The Humbler” Make use if you have access.

Francis Melia

12,119 görüntüleme • 8 ay önce

Over time, your arches can cave, your hips can tilt forward, and your knees ache. But the knee usually isn’t the problem. The tibialis posterior under your arch goes quiet, the chain compensates, and the knee absorbs it. → Towel curls → Kneeling hip flexor stretch → Banded glute bridges
1:11

Over time, your arches can cave, your hips can tilt forward, and your knees ache. But the knee usually isn’t the problem. The tibialis posterior under your arch goes quiet, the chain compensates, and the knee absorbs it. → Towel curls → Kneeling hip flexor stretch → Banded glute bridges

Posture University

18,758 görüntüleme • 1 ay önce

4. Ab wheel The king of core exercises: • Start on your knees with the wheel under your shoulders • Brace your core and squeeze your butt • Roll forward only as far as you can control • Pull yourself back using your abs, not arms The goal is to get to do it on your feet.
0:55

4. Ab wheel The king of core exercises: • Start on your knees with the wheel under your shoulders • Brace your core and squeeze your butt • Roll forward only as far as you can control • Pull yourself back using your abs, not arms The goal is to get to do it on your feet.

Winston Zin | CEO @ Impakt

178,205 görüntüleme • 1 yıl önce

🍰🍑 CAKE SO FAT YOUR TAIL WILL BOUNCE ON IT 🍑🍰 Using the trap bar to learn proper deadlift mechanics foundation ? You want to maximize hip hinge over knee flexion, don’t treat it as a squat, so throw that ass back while leaning forward to work that cake
0:29

🍰🍑 CAKE SO FAT YOUR TAIL WILL BOUNCE ON IT 🍑🍰 Using the trap bar to learn proper deadlift mechanics foundation ? You want to maximize hip hinge over knee flexion, don’t treat it as a squat, so throw that ass back while leaning forward to work that cake

Kaïko the dotter 🔜 FWA

32,219 görüntüleme • 1 yıl önce

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.
0:25

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.

Alex Bernier

14,524 görüntüleme • 1 yıl önce

Leg Press is the other most-commonly-done-poorly exercise I see at the gym. Here's what I do to grow the quads (leg day brought to you by Maison du Coq): - Lower the weight. Probably a lot. If you can do 10 plates/side, your form *likely* sucks - Feet LOW of platform. We want most of the bend/tension to be in the knee/quad, rather than just the hip/glute - If applicable, make your seat is leaned back - Go as far down/deep as possible. Might have to improve hip and ankle mobility to get the most out of it here. It's OK if your knees go in front of your toes. That whole thing is a myth - You can use straps to hold onto the handles, and pull like no tomorrow - CFRT, smooth and controlled on the way down, explosive and controlled on the way up Congrats. You're now one of the 0.001% of people who do this exercise well!
1:12

Leg Press is the other most-commonly-done-poorly exercise I see at the gym. Here's what I do to grow the quads (leg day brought to you by Maison du Coq): - Lower the weight. Probably a lot. If you can do 10 plates/side, your form *likely* sucks - Feet LOW of platform. We want most of the bend/tension to be in the knee/quad, rather than just the hip/glute - If applicable, make your seat is leaned back - Go as far down/deep as possible. Might have to improve hip and ankle mobility to get the most out of it here. It's OK if your knees go in front of your toes. That whole thing is a myth - You can use straps to hold onto the handles, and pull like no tomorrow - CFRT, smooth and controlled on the way down, explosive and controlled on the way up Congrats. You're now one of the 0.001% of people who do this exercise well!

MM

1,357,485 görüntüleme • 9 ay önce

Goblet squats might build your quads better than barbell squats. Upright torso = tension goes straight to your quads instead of your hips and lower back. Plus you can actually hit full depth without your form falling apart, unlike loading up a barbell on your back. No ego lifting either. You're limited by what you can hold, so reps stay slow and controlled with way more time under tension. And since the weight's in front the whole time, your quads never get a break. Barbell squats still win for raw strength and mass. But for pure quad growth? Goblet squats might be doing more of the real work.
0:32

Goblet squats might build your quads better than barbell squats. Upright torso = tension goes straight to your quads instead of your hips and lower back. Plus you can actually hit full depth without your form falling apart, unlike loading up a barbell on your back. No ego lifting either. You're limited by what you can hold, so reps stay slow and controlled with way more time under tension. And since the weight's in front the whole time, your quads never get a break. Barbell squats still win for raw strength and mass. But for pure quad growth? Goblet squats might be doing more of the real work.

Iron ⛓️

245,111 görüntüleme • 13 gün önce

If the glutes are the goal, then nailing your hip thrusts is top of the list Two most common things I hear are "I feel it in my low back" or "I feel it more in my quads/hamstrings." Here are my best tips for locking in the form and bringing the emphasis back to the glutes. ★ Choose a bench height that hits the bottom of your shoulder blade when sat in front. ★ Great way to find your foot positioning is to use your knees as markers for approximately where you want your heels to be. The goal is to create a 90° bend behind the knee at the top. ★ Keep your eyes on the wall in front of you instead of arching your neck back to look up. ★ Keep a braced core so that the connection between your ribs, spine, and pelvis are stable and move as one solid unit. ★ Avoid pressing through the toes/balls of your feet. Actively press evenly through both of your heels Hope this helps! If it does, pass it along + follow along for more tips to elevate your training +++
0:26

If the glutes are the goal, then nailing your hip thrusts is top of the list Two most common things I hear are "I feel it in my low back" or "I feel it more in my quads/hamstrings." Here are my best tips for locking in the form and bringing the emphasis back to the glutes. ★ Choose a bench height that hits the bottom of your shoulder blade when sat in front. ★ Great way to find your foot positioning is to use your knees as markers for approximately where you want your heels to be. The goal is to create a 90° bend behind the knee at the top. ★ Keep your eyes on the wall in front of you instead of arching your neck back to look up. ★ Keep a braced core so that the connection between your ribs, spine, and pelvis are stable and move as one solid unit. ★ Avoid pressing through the toes/balls of your feet. Actively press evenly through both of your heels Hope this helps! If it does, pass it along + follow along for more tips to elevate your training +++

Awaken The Alphaa

19,301 görüntüleme • 28 gün önce

Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!
1:23

Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!

Francis Melia

16,167 görüntüleme • 8 ay önce

When a coach says "get your knees up," they don't mean physically pulling them to your chest. They just mean stop letting them point at the ground. Watch the breakdown to see how high knees drills actually build the hip flexor strength you need to keep your stride efficient and drive hard when your legs are tired at the finish line. 🏁 What's your go-to cue when you start losing form?
1:09

When a coach says "get your knees up," they don't mean physically pulling them to your chest. They just mean stop letting them point at the ground. Watch the breakdown to see how high knees drills actually build the hip flexor strength you need to keep your stride efficient and drive hard when your legs are tired at the finish line. 🏁 What's your go-to cue when you start losing form?

Chari Hawkins

28,725 görüntüleme • 3 ay önce

COMING SOON — NEW KNEE PADS FOR ALL CEO’s, UNIVERSITIES, AND GOP BENDING THE KNEE TO DONALD TRUMP. YOUR KNEES LOOK VERY SORE FROM ALL YOUR GROVELING. THEY WILL EVEN BE SIGNED BY YOUR DEAR LEADER SINCE YOU LOVE HIM SO MUCH! YOU ARE WELCOME!!!!
0:30

COMING SOON — NEW KNEE PADS FOR ALL CEO’s, UNIVERSITIES, AND GOP BENDING THE KNEE TO DONALD TRUMP. YOUR KNEES LOOK VERY SORE FROM ALL YOUR GROVELING. THEY WILL EVEN BE SIGNED BY YOUR DEAR LEADER SINCE YOU LOVE HIM SO MUCH! YOU ARE WELCOME!!!!

Gavin Newsom

1,180,424 görüntüleme • 11 ay önce

Great stretch for people who sit at desks. It's called the Child's Pose Lat Stretch. This stretches the low back, hips, and lats which all become tight after long hours of sitting. How to do it: Start by sitting on your knees with your knees slightly apart so your stomach can fit in. Lean forward and stretch your arms in front of you. Walk your hands to one side to feel the stretch in the lats. Hold for a few seconds then do the other side. Do this for 4-6 reps on each side. Your body will thank you for it.
1:06

Great stretch for people who sit at desks. It's called the Child's Pose Lat Stretch. This stretches the low back, hips, and lats which all become tight after long hours of sitting. How to do it: Start by sitting on your knees with your knees slightly apart so your stomach can fit in. Lean forward and stretch your arms in front of you. Walk your hands to one side to feel the stretch in the lats. Hold for a few seconds then do the other side. Do this for 4-6 reps on each side. Your body will thank you for it.

Dan Go

146,865 görüntüleme • 3 yıl önce

This exercise should be mandatory for desk workers: They’re called Ankle Mobs and almost no one is doing them. Sitting can quietly destroy ankle dorsiflexion and inhibits the knee from going past the toe. When an ankle is stiff, it works around it: -Heels lift off the floor when you squat. -Knee caves inward on the way down. -Low back rounds at the bottom. -Arch collapses to steal a few degrees. -Hip works overtime covering for a joint that quit. You feel it in the knee. You feel it in the back. You blame the knee and the back, but the restriction is 12 inches lower. Do this 30 second test: Put your toe about four inches from a wall. Drive your knee straight forward toward the wall. Keep your heel flat on the floor the entire time. If the heel lifts before your knee touches, or the knee drifts inward to reach it, that's your answer. Check both sides. Most people are noticeably worse on one. That's what I'm doing in this video. Foot flat on the platform, knee driving as far past the toes as it will go, heel stays down, then let it come back. 6 reps a side. Slow. You're not stretching a muscle. You're asking a joint to move through a range it forgot it had, under a little load, so the nervous system stops guarding it. Do 30 seconds a day on both ankles and you never know, you might change your life.
0:58

This exercise should be mandatory for desk workers: They’re called Ankle Mobs and almost no one is doing them. Sitting can quietly destroy ankle dorsiflexion and inhibits the knee from going past the toe. When an ankle is stiff, it works around it: -Heels lift off the floor when you squat. -Knee caves inward on the way down. -Low back rounds at the bottom. -Arch collapses to steal a few degrees. -Hip works overtime covering for a joint that quit. You feel it in the knee. You feel it in the back. You blame the knee and the back, but the restriction is 12 inches lower. Do this 30 second test: Put your toe about four inches from a wall. Drive your knee straight forward toward the wall. Keep your heel flat on the floor the entire time. If the heel lifts before your knee touches, or the knee drifts inward to reach it, that's your answer. Check both sides. Most people are noticeably worse on one. That's what I'm doing in this video. Foot flat on the platform, knee driving as far past the toes as it will go, heel stays down, then let it come back. 6 reps a side. Slow. You're not stretching a muscle. You're asking a joint to move through a range it forgot it had, under a little load, so the nervous system stops guarding it. Do 30 seconds a day on both ankles and you never know, you might change your life.

Dan Go

80,216 görüntüleme • 1 ay önce

I’ll show you EXACTLY how to shave weight off your leg press. Ain’t good for your ego…but great for quad development. 1) Lowest foot stance you can handle while maintaining good foot pressure and experiencing no knee pain. 2) Control your eccentrics and don’t divebomb into the bottom. 3) Go as DEEP as you possibly can for what your anthropometry allows (stay within your active range of motion) 4) No locking out at the top…continuous, fluid reps bullying the quads into submission. Leg press is ELITE when done right!
1:30

I’ll show you EXACTLY how to shave weight off your leg press. Ain’t good for your ego…but great for quad development. 1) Lowest foot stance you can handle while maintaining good foot pressure and experiencing no knee pain. 2) Control your eccentrics and don’t divebomb into the bottom. 3) Go as DEEP as you possibly can for what your anthropometry allows (stay within your active range of motion) 4) No locking out at the top…continuous, fluid reps bullying the quads into submission. Leg press is ELITE when done right!

Francis Melia

31,994 görüntüleme • 7 ay önce

Many people who consider themselves fit can't pass three basic hip mobility checks 1) Squat down until your hip crease drops below your knee 2) Stand on one leg and pull the opposite knee past 90 degrees 3) The sit-and-rise test—lower yourself to the floor cross-legged, then stand back up, without using your hands or knees at any point The sit-and-rise test (demo video in the reply) is the one worth obsessing over, because it's a proxy for longevity
3:17

Many people who consider themselves fit can't pass three basic hip mobility checks 1) Squat down until your hip crease drops below your knee 2) Stand on one leg and pull the opposite knee past 90 degrees 3) The sit-and-rise test—lower yourself to the floor cross-legged, then stand back up, without using your hands or knees at any point The sit-and-rise test (demo video in the reply) is the one worth obsessing over, because it's a proxy for longevity

FoundMyFitness Clips

693,801 görüntüleme • 5 ay önce

My Mom’s Strategy to Avoid Knee & Hip Replacements I started coaching her at age 64 and she is now 72. She does this as part of a well-rounded routine of short and simple workouts, and I post all the exercises on my page, with step-by-step progressions. Weak and stiff quads/knees and glutes/hips are the major strength and flexibility factors for knee and hip replacement. Pretty awesome that everyone can access possibly the single most smooth and effective exercise to help handle all those points! The mistake of “no knees over toes” prevented some of the best solutions from becoming common knowledge. Knee over toes = more pressure on knee, but long-term research now shows the truth: ABILITY with knee over toes = greater protection and longevity. This progression helps put you in control of these factors, at your level, without pain. I teach everything I know for free here, and for further help with my ATG Basics program ($19 to $99 a month):
1:56

My Mom’s Strategy to Avoid Knee & Hip Replacements I started coaching her at age 64 and she is now 72. She does this as part of a well-rounded routine of short and simple workouts, and I post all the exercises on my page, with step-by-step progressions. Weak and stiff quads/knees and glutes/hips are the major strength and flexibility factors for knee and hip replacement. Pretty awesome that everyone can access possibly the single most smooth and effective exercise to help handle all those points! The mistake of “no knees over toes” prevented some of the best solutions from becoming common knowledge. Knee over toes = more pressure on knee, but long-term research now shows the truth: ABILITY with knee over toes = greater protection and longevity. This progression helps put you in control of these factors, at your level, without pain. I teach everything I know for free here, and for further help with my ATG Basics program ($19 to $99 a month):

KneeOverToesGuy

101,759 görüntüleme • 4 ay önce

Belt squats are so money. Been doing them for the past 7ish months and have LOVED them Some tips: - elevate feet w plates (if necessary) to be able to go all the way down w/out bottoming the machine - same with any leg machine: go as deep as you can to hit the quads best - i like narrow feet, slightly angled outward - hold onto the handles as LIGHTLY as possible!!!!!!! (want all tension on quads) - CFRT, slight pause at bottom too if you'd like (I like) - weight on heels Try these out a couple times, get your foot placement down, and watch your legs turn into grain silos
0:35

Belt squats are so money. Been doing them for the past 7ish months and have LOVED them Some tips: - elevate feet w plates (if necessary) to be able to go all the way down w/out bottoming the machine - same with any leg machine: go as deep as you can to hit the quads best - i like narrow feet, slightly angled outward - hold onto the handles as LIGHTLY as possible!!!!!!! (want all tension on quads) - CFRT, slight pause at bottom too if you'd like (I like) - weight on heels Try these out a couple times, get your foot placement down, and watch your legs turn into grain silos

MM

120,005 görüntüleme • 9 ay önce

If your knees collapse in, don’t just force them out. Your knees may only be showing you what is happening underneath. When your foot loses its arch and collapses under load, the lower leg follows. The knee moves in, the femur rotates, and the pelvis has to adapt above it. It’s a chain reaction. So instead of fighting the knee, rebuild the base. Restore the foot tripod. Rebuild the arch. Then teach the knee and hip to organise over that support. In this video, I’ll show you a movement to start rebuilding that connection from the ground up. And if you want to work beyond one movement and realign the whole system,
0:33

If your knees collapse in, don’t just force them out. Your knees may only be showing you what is happening underneath. When your foot loses its arch and collapses under load, the lower leg follows. The knee moves in, the femur rotates, and the pelvis has to adapt above it. It’s a chain reaction. So instead of fighting the knee, rebuild the base. Restore the foot tripod. Rebuild the arch. Then teach the knee and hip to organise over that support. In this video, I’ll show you a movement to start rebuilding that connection from the ground up. And if you want to work beyond one movement and realign the whole system,

Posture University

60,388 görüntüleme • 1 ay önce