Are Squats Destroying Your Knees?

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In this video, I talk about the squat while I demonstrate a heel elevated version (aka Deep Knee Bend). This is a variation that is fairly "stressful" on the knees. A lot of people have concerns of squatting and the impact it has on long term knee health. However, I generally think this concern Is largely overblown. Certainly you can injure yourself squatting, certainly you can overdo it, and certainly injuries and even structural variations may limit your ROM, volume tolerance, or ability to squat well, but that does not mean the movement, for a healthy and prepared individual, is inherently damaging or dangerous. Squatting is a very important movement for maintaining joint health, and it has been a common, everyday practice for most of human existence.
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/20631...

[@radercalisthenics]

This video needs a colossal gavel slam and mic drop at the end. It's so common to hear so-called fitness professionals say that squats will ruin your knees. And heaven forbid you go below parallel! It makes no sense. It's a little like saying reading will ruin your brain. I'm 58 and have been slowly getting into jogging over the last several months. I hadn't been squatting regularly during this and decided to add them back in concurrently. My sore knees have only gotten better, my running distance has increased, and my squat reps have also increased.

[@Kboges]

Thanks so much for that, Steve. I love the analogy of "reading will ruin your brain"! 😂 I've been baffled for a while as to how so many of us have come to the conclusion that this joint we have, is unique insofar as we aren't supposed to actually use it, despite the fact that we need to use to actually survive...it never made logical sense to me. I don't know anyone who has improved their lower body health and capability, over the long run, by not moving their joints through their usable ROM. Put your leg in a cast, and the most important part of the recovery process is regaining ROM in the joint.

[@yewtewbstew547]

By far the weirdest thing I've seen in the past year or so is an increase online in people saying that you should only squat to 90 degrees. Righty or wrongly, "90 degrees" is a cue people have used when squatting for a long time, but historically it has always referred to the angle between the top of your thigh and some imaginary vertical line. In other words, it meant the same thing as "squat to parallel". What I'm seeing now however is people refer to "90 degrees" as the angle between your femur and your tibia, which for most people won't even constitute a quarter rep since your tibia tends to angle forwards during a squat. It's just odd. Go back 2-3 years, and the internet would tell you that was one of the worst sins you could commit in a gym lol. Personally I'm in the "go as low as you can without pain" camp. And even then, if you've got pain that isn't resulting from a serious structural problem with the knee, occasionally easing into that painful range of motion can actually help resolve it over time by strengthening the supporting muscles. You just need to be careful and listen to your body. If something hurts, back off until it doesn't.

[@sherpa6071]

Good for you man ! Love to hear it !

[@mikeyokpala]

In total agreement and would like to add that it's common in many cultures across the globe (most notably Asian cultures) to practically live in a squat position throughout the day. I only took note of this about 5 years ago or so, and being 6'5" was totally jealous as I just wasn't capable to perform a deep squat. Fast forward to today, my hips are loose (as they should be) and my squat is comfortable and deeper than most at my height. I'll be performing squats for the rest of my life lol

[@andreadecaria9701]

Interesting! I have a bad tear in my meniscus and squatting is better than pain killers!

[@kevinmclaurin633]

I neglected squats for so long, and I used to suffer from a lot of lower body injuries; but now I love squatting for high reps and my lower body had never felt this comfortable and capable! Thanks for shedding light on this basic yet incredibly important exercise brother.

[@Kboges]

SO glad to hear! Man I'm right there with you. I've injured both knees in martial arts, specifically my left one, and avoiding squats literally just made it worse. I credit this movements, along with horse stance, as being the primary mechanism by which I restored the capability to my knees and hips.

[@annwe6]

Thanks for reminding me to squat for highs reps. I get too caught up in heavy loading for powerlifting and forget that maybe more light loads/bodyweight at higher reps healthier for me at 56.

[@joshualove6586]

@@Kbogesooh! What martial arts do you practice?

[@epicmonkeydrunk]

Dont jog run at a low pace

[@vividchilling2492]

real af

[@deanfillery8652]

Spot on as always. Squats are mandatory for longevity. Once you lose that ability getting it back as you get older gets more difficult.

[@Kboges]

Exactly! Well said.

[@andy_dog]

Yeh i read somewhere else a old man did squats 500 times everyday he was like 102 yr old or sumn

[@deanfillery8652]

@@andy_dog I read that as well. It was a comment on K Boges video on the deep knee bend exercise

[@Mayrik92]

​@@andy_dog😂😂

[@andy_dog]

My bad , i reread my comment and he actually did this back in his days

[@MrOrthodox13]

60 squats on video, for those who forgot to count. 60 squats with beautiful form, simple and effective workout, what more can we ask for.

[@Kboges]

Thank you, MrOrthodox! These give the quads excellent work while taking the knees through their full ROM. Hard to beat these.

[@lamondaforestry]

​@@Kbogeshow far are the feet apart, they seem like they're touching each other. These are called Hindu squats right?

[@buytfdip7712]

These are sissy squats right? I like to combo them with leg extensions. Very good quad stretch

[@maximofernandez196]

@@buytfdip7712 these are hindu squats. With sissy squats your thighs are aligned with your trunk

[@Spiritbomb88]

Seems like a loop

[@lukassk2835]

Squats are irreplaceable for me. I can't imagine leg workout without some type of squatting - whether it is just simple bodyweight squat, sumo squat, bulgarian split squat, lunges, etc. It's one of the most fundamental movement pattern for the human body and everybody should do it.

[@Kboges]

Absolutely! It's so important for maintaining function.

[@bigdaddytrips6197]

Squats will ruin you're back

[@andrewrothschildpt]

💯- I’m a physical therapist and research over the last 5+ years indicates that arthritis is more an issue of metabolic stress rather than the unfortunately named “wear and tear.” Great content as always! Happy holidays

[@Kboges]

That's exactly it. On a population wide scale, we are at an all time low for joint use, but an all time high for poor metabolic health and chronic inflammation. Turns out these things are probably not good for joint health.

[@harmankardon478]

yep it's a systemic inflammatory disease, rarely due to overuse, what's one of the best ways to reduce systemic inflammation? Exercise.

[@beastwolf7]

@@harmankardon478 💯

[@squarecracker]

I walk stairs (theres a set of 125 by my house and i do 7 trips). I met a physical therapist out there and he told me to never do squats. Who is correct?

[@harmankardon478]

yeah lol, so what does a professional basketball players lifestyle have to do with that of the average person??? @JohnnytNatural

[@djj3357]

Your approach to leg training has been such a valuable asset to my overall physical development! You continue to be that source of knowledge. I am thankful for you, Kyle. Have a blessed 2024! 💯🔥

[@Stoic_Persistence]

For those who still don't have a good idea how to properly progressively overload the knee joint or joints in general here is a quick guide: If you want to be safe, don't push through pain at all whilst doing the exercises. If you get pain right after exercise or a day afterwards or in the next training session, this means you did to much and thus have to reduce the load (volume, intensity, range of motion etc.)of the exercise you did. This kind of pain monitoring is also very common in physical therapy and there it's actually ok to push trough a little bit pain because you're in rehab. Pain is a guide to how well you react to the loads. I hope this helps.

[@Kboges]

Exceptionally good post!

[@jacko717]

Indeed. Learn the difference between pain and discomfort.✅

[@Kboges]

That is super good advice!@@jacko717

[@kidbrown2010]

I fucked my knee squatting because I got issues in my sciatic nerve and when reracking would tilt all the weight towards my left knee. Literally never had pain before that. So yeah.. you know, something you got a minor issue and you turn it into a major one through sheer stubbornness.

[@toketheoldman]

If one is able to keep the heel on the ground, is it better to do that?

[@Pushups__Pullups]

Excellent video in every way! And I loved how your squat form remained exquisite throughout. Inspiring!

[@Kboges]

Ah thank you! I appreciate that!

[@tomlaw8821]

Can't explain how much I love your videos, I watch them all. I think you are the best out there.

[@Kboges]

That means a lot, Tom. Thank you. And thank you for watching 🙏

[@gabrielnovaes6745]

Couldnt agree more. Pure gold info in this video, short and to the point.

[@Kboges]

Thanks, Gabriel! Glad you enjoyed!

[@aumnamashivaya4]

ABSOLUTELY makes sense bro. I'm so glad you brought up some key points also I d like to add- some people especially elderly people I have known tend to give up on this excellent exercise just because they have never done it and they try doing a lot of repetition s and throw in the towel. As you said the gains and limits very from person to person 😅

[@Kboges]

Yeah exactly!

[@heeebeeegeeebeee]

I absolutely love this message and it’s the truth. As an aside, people many times have told me they don’t exercise because of the injury risk. My question to them is always, “have you thought about the injury risk associated with not working out?” I see minds get blown when I say that.

[@huhhuhhuh4069]

Thanks K boges! Merry Christmas! 🎄

[@Kboges]

Merry Christmas, huhhuhhuh!

[@mischiefner]

I feel like this channel has a similar growth rate as a gains of many people commenting - moderate and consistent. I hope it will continue indefinitely, not just because you deserve a recognition, but also because I want more people to adopt your philosophy and approach to training. Good job, man! :)

[@kingnomadxv3251]

Found your channel recently, I appreciate your ability to share comprehensive information in a respectable time, and having done so for as long as you have, and plan on continuing for the future. Their is such a convoluted noise of "influencers" trying to tie anyone interested in fitness into the ropes of self doubt, a criminal perspective of what works for one will work for everyone, and play on personal opinion over the facts trying to make that line between the two barely visible to see. While all anyone is looking for is to get simple results through clear and precise methods, while understanding and making it clear not everything works the same for everyone, and what they can do to figure out what is best for the individual. Your channel is invaluable, I have learned a lot from your videos. Thank you.

[@Kboges]

Man I appreciate this so much. That is exactly what I'm trying to do with the channel, and it's so good to hear it's connecting with some people. I think there are some serious problems with the fitness industry, and my hope is to provide a bit of clarity, simplicity, and accessibility to more people.

[@kingnomadxv3251]

You are going the right way about it, and I absolutely couldn't agree more with there being a serious problem. Glad to know you are out there trying to change that for all of us. More power to you and your vision!

[@4000angels]

Great video, as always. Thank you.

[@kislov.yevgueny]

Explained well, convincing and clear, thank you for your "just do it" videos+

[@Kboges]

Thank you!

[@hungrygator4716]

I had a bad left knee a few years back, must've started from a bad kick I threw once in karate. One day I got into hindu squats / deep knee bends and after some time I realized that that knee pain I had for years was gone. Exercise can cure pain if you do it right.

[@Kboges]

Well said! I couldn't agree more!

[@RPGyourLIFE]

Same thing happened to me

[@sam56094]

My left knee feel hot and weird sometimes , I think I might do this and see if it helps . I do squats twice a week but I’ll try hindu version.

[@jreid100]

@@Kbogesgreat video. Question why do you come up on the balls of your feet at the bottom of your squats ? Please advise. Thx

[@bigjay2627]

​@@jreid100I think for full ROM and to get that deep stretch

[@Jenjak]

Before I started working out I always had knee and back pain. Doing loads of squats, pushups, pullups and KB swings, totally removed any kind of chronic pain related to sedentarity.

[@shahid8545]

Short clips but massively impactful and informative as always. One of my favorite fitness channels.. appreciate it bro Happy new year.

[@Kboges]

Much appreciated, brother! Happy new year to you as well. 🙏

[@Brandonli888]

Incredible content as always. Thank you for sharing this. It is true every person says squatting is not good for your knees.

[@michaeltallsman2740]

K Boges videoon a Saturday!? Hell yeah! I haven't tried the variation you've shown in this video. I'm going to give it a go tomorrow. Thank you and Happy Holidays!

[@Kboges]

Hahaha yeah I wanted to get this one out before Christmas Eve! Enjoy, my friend, and happy holidays!

[@LeanerStrongerSimpler]

Thank you for this video. It's important to say that the squats he's showing are a "heel-up" style, which is totally fine. You get more knee flexion this way, and it's a great stretch. But you get less hip and ankle flexion. The traditional style squat is with the heels down. Squatting with the heels down stretches all three joints (hip, knee, ankle). Again, great video. Everyone, please squat more!

[@mourdavi]

This was informative, straight to the point and enlightening. Thanks!

[@Kboges]

Glad you enjoyed! Thank you for watching!

[@Ryan-Horgan]

Saw this video and tried these squats for the first time. Wow felt amazing! A new regular feom now on thanks man. Great content as always

[@Kboges]

This is my favorite style of squat currently. I love the feel on th quads, they make my knees feel amazing, and even though I use them in conditioning rep ranges, I've actually gotten some improved strength from them.

[@NEVERAGAIN007]

Brother I so much appreciate your simplicity to complex issues others go on hours about. Thank you 🙏🏾

[@Kboges]

Ah man, I appreciate that. Thank you very much.

[@ericg9763]

Kboges you are changing the fitness world, keep it up please

[@NEVERAGAIN007]

@@ericg9763 He definitely is!

[@NEVERAGAIN007]

@@Kboges You are welcome brother. Your content is first rate. 🙏🏾

[@Kboges]

Thank you! @@ericg9763

[@waifuspanker]

This was such a good explanation! Just amazing! Thank you, I'll be sharing this information with others because there is still a lot of people who believe that their knees should never go over their toes.

[@titicaca.]

Your videos are always inspiring.

[@thereisnoneRighteous-but-GOD]

Thank you very much for your videos. They are very insightful and helpful. Keep em coming.

[@Kboges]

I'm glad they are useful! Thank you for watching!

[@thereisnoneRighteous-but-GOD]

@@Kboges you're welcome and thank you!

[@alpakka1920]

Great video, as always!

[@nizahe2731]

Squats are just great.

[@Kboges]

Agreed 💪

[@vividchilling2492]

Your deep knee bend video and do your squats video put me at a whole new level with little effort. Thanks 🤘🤘

[@tobarstep]

Doing some squat holds (I go down to as low as I can get and just stay there for 30 seconds or so) has really helped me work through some knee stiffness and pain. I will say though, it's vital to get your alignment right (knees over toes).

[@Kboges]

Yeah that is a really great way to build your capability! A lot of jumping based athletes will use isometric holds like this for tendon health.

[@telluwide5553]

Well said! Squatting is one of the 3 compound exercises I do on a daily basis, without fail...Physical Hygiene!

[@Kboges]

Absolutely! Same here. For me, it is kinda of like the non-negotiable lower body movement. I always have to do something that bends my hips, ankles, and knees. Without that, it’s not physiological hygiene!

[@Tfit7]

Excellent commentary K boges!

[@Kboges]

Thank you, Tfit!

[@Ark_bleu]

This was so clear and needed. Tysm

[@Kboges]

So happy to hear that, Ark_bleu!

[@capo4270]

I wish more people would come to understand the problems with the "porcelain throne"

[@Kboges]

Agreed!

[@swathykrishna4304]

I have to say this, I used to squat with knees never going before the toes, you know, as KZbin coaches generally recommend, and it destroyed my knees within a few days. After the pain subsided I started squatting naturally with knees over toes and over time it fixed the pain, in fact I used to do 100 squats everyday just to not have pain. Nowadays I do jumping jacks, jump rope and burpees and my knees have never felt better.

[@emidrummer1990]

Very true! I had some knee problems and startet this exact exercise shown in the Video. My knee pains and Problems are gone by now. I still perform this exercise as a warm up before every leg training.

[@Kboges]

I love it! My experience is so similar. I jacked both my knees in martial arts, and my left is particularly finicky. These have made my knees feel so much better.

[@lorezampadeferro8641]

Great video as always

[@paullemay3218]

Awesome information. Thank you for sharing. 🌱💚🇨🇦

[@Kboges]

My pleasure! Thank you for watching!

[@savagersd5340]

Kboges another masterclass. I will switch to this type of squats from now on, regular squats gave me improvements, i was very overweight and couldnt even crouch, regular squats gave me back the hability to move, but this squats from what i can see will make better improvements. Keep the good work brother!!! Your advices and teaching style are improving the life of people like me!

[@achillesiq491]

I've always consider proper squats as one of the foundations to my exercise regiments (along with the horse stance and the Five Tibetan Rites). To me squats enhances my jogging, and of course my over-all health. Thank you for the video.

[@Kboges]

I 100% agree and my experience is the same. Squats have been the huge for me in terms of overall fitness, hiking, running, etc. horse stance is a very close second!

[@oolala53]

This appeared on 14 hours before I watched it and already had 28,000 views! Good job.

[@StopandThink369]

Great video 👍. I wish I came across your vids 25 years ago. I would love to hear one that helps people with hip/lower back pain and gives advice on how to exercise or avoid certain exercises to keep training for leg strength

[@andrewjones_fitness]

Broke my kneecap 3 weeks ago. *deep sigh* Look forward to getting back to 100 percent via squats and lunges once I can start doing PT. Informative video. Thank you.

[@Kboges]

Ah man. I'm sorry to hear that. I wish you a speedy recovery.

[@andrewjones_fitness]

@@Kboges Appreciate that. Yeah I feel fortunate they told me I should get back to 100 percent, but yeah these sort of traumatic injuries are pretty scary. Look forward to being able to exercising again. Health truly is wealth. Thanks for all the quality content you put out. I enjoy it cause its always zero clickbait, concise and quality information. Kudos.

[@thetruthproject9642]

Beautiful 🙏 makes real sense Sir👍

[@Kboges]

Thank you, truth project!💪

[@Bakamojo]

Once I embraced letting my heels come off the ground as you are in this video squatting went from a torment from hell to a totally natural movement.

[@avihayl7911]

Nicely said! For anyone who has the "knees caving in" issue, please buy a closed end resistance band, get inside it and squat while its on top of your knees. It will help you build the muscles needed to keep the knees out

[@xdlilmanhaider8407]

Finally someone talks about the importance of the squats and how it helps the knee joints aswell. Perfectly explained.

[@Kboges]

Thanks! I'm glad you liked this one. The myths about squats and knee health have bothered me for a long time, so I HAD to make this video to address the questions.

[@cafeapaka7501]

Love the videos - please continue in this series with lower leg exercises, calves, tibialis etc,

[@Kboges]

Noted! Thank you for the suggestion!

[@anthonymurphy7875]

Dear Mr Boges, may I wish you a merry (however you celebrate it) day to you and your family, may also take this opportunity in anticipation of this year ending to thank you for your valuable golden nuggets of calisthenic wisdom, I watch a number of KZbin videos regarding this subject but non of them bar one maybe get to the essence of the objective like you do, its the minutiae that has made the difference, so thank you. God willing, I am to reach 58 this year, I am 5'8, 175lbs and I am into my second year of amateur calisthenics, to say the least, it has improved all aspects my life, I can comfortably say that you have helped and for that I tip my hat in your direction. 😊

[@Kboges]

Wow thank you very much, Anthony! I really appreciate this. It's always inspiring to hear of the positive changes in trajectory as a result of training. Thank you so much for the kind words, and the support. I hope you had a merry day as well, my friend. Much love, brother!

[@thebrotaco6609]

Love this video and all your vids

[@harmankardon478]

so true, GREAT STUFF!

[@ashleydenniss2147]

Bro I love your tutorials! Been doing the horse stance for over a year now because of you 4 days a week doing 4:30 to 5 minutes. Will incorporate this exercise into my regime. Thank you!

[@Kboges]

That is awesome! I'm such a huge fan of horse stance. Dude, i credit the Horst stance with some pretty much permanent lower body mobility. All the years of doing it as a kid has improved my hip flexibility so much, and the leg endurance is next level. It got me the pistol squat for free, too!

[@kangbakso7567]

Hey bro i should ask. Im a highschool student who Usually do high volume set in one day. But now i started your high frequency style. I think i wanna ask is 1. Which is better. Doing 4 day a week ( Wednesday, saturday and sunday off ) or doing 7 day a week? Becuase with your style of training im having a much better set with small fatigue. Or maybe i just increase the day to 5 day a week. But wich day in better? _ monday - friday ( saturday sunday off) Or monday - tuesday - Thursday - friday - saturday ( Wednesday and sunday off) t​@@Kboges

[@brianrobinson3311]

You have a LOT of good videos but the logic and guidance in this one might take the cake!

[@nine6447]

I love your content man no bullshit just straight facts

[@Kboges]

Thank you!🙏

[@Kobe005]

You had an excellent way of explaining your point on this topic without using overly technical jargon or a heady scientific study. Those things are great & certainly have their uses, but I love that you kept the discussion concise and practical

[@Kboges]

Thank you! I appreciate that very much 🙏

[@brienq]

Nothing wrong with a scientific study as long as it can be concisely explained and lends credence to the claims or argument being made. Agreed that using overly technical jargon is not all that helpful when 99.9% are not well versed in it.

[@deltapi8859]

I love this video. Specifically, because of how it immediately goes into the topic and cuts through the BS... Awesome.

[@Kboges]

Thank you! 🙏

[@VegaH_]

My knees hurt walking down hills, but feel great and pumped when I go uphill.

[@Kboges]

Check out knees over toes guy!

[@yourbluewaffle]

A food science and nutrition professor of mine said that the squat is a very important exercise especially for women. It helps with depositing calcium within the legs. Coupled with the strengthening of the leg muscles, squats will prevent osteoporosis for aging people.

[@Kboges]

Yes!

[@artyomklok8526]

Thank you for your job! And for your common sense

[@ayrton2373]

spot on mate!

[@lawndogmoon2]

Good video with important information for people to hear.

[@Kboges]

Thank you! Glad you enjoyed it

[@manialikhani5324]

Hello Kyle! It would be great if you made an introductory video about martial arts and how people can get into it, or maybe sharing some of your martial arts training!

[@Kboges]

Ah man that's a cool idea! I'll add it to the list. Thank you for the suggestion.

[@MirkoSelf]

Excellent, God Bless you!😇

[@Kboges]

Thank you brother. You as well!🙏

[@kenji2342]

"The knee is meant to bend, so bend it". Thank you, my whole fitness journey, I was always told that knees over toes are very dangerous.

[@Yevlentieve]

Happy holidays, K boges!

[@Kboges]

You are well! 🙏

[@ashb4275]

These squats, deep knee bends/hindu squats, are my favourite bodyweight squatting variation. I feel they work the 'teardrop' muscles around the knee better than other variations, along with the calves too. I think they also translate to athletic performance well as you're on the balls of your feet, which is the case for most sports too.

[@palboytg1]

hi what is the squat being performed in the video called?

[@Kboges]

Dude I could not agree more with this. 100% on all of it. It is my favorite variation s well, and I've actually added some legit size to my quads from these, despite training them in conditioning rep ranges. Moreover, my left knee, which was injured in martial arts and from a bad accident with a. cactus, has hugely benefited from the deep ROM. Balance, foot strength, calf strength have all improved as well.

[@ashb4275]

@@Kboges Agreed, I do this variation more than any other and feel it works my quads the best. Also like you said, they're great for strengthening the feet, along with the ankles too.

[@ashb4275]

@@palboytg1 I've heard them referred to as deep knee bends, or Hindu squats, think there are a few other names for them too. Kyle has another good video talking more in depth about a slightly different variation than the ones shown here, I've put the link to that video below m.kzbin.info/www/bejne/ZpbYdXeAqpt6pLM&pp=ygUXSyBib2dlcyBkZWVwIGtuZWUgYmVuZHM%3D

[@rterrelljones]

Your form and posture (not to mention stamina) while squatting throughout this video is mind-staggering. Thank you for the motivation.

[@augusto7681]

I thought it was wrong to bend the feet while squatting. Its a different kind of exercise?

[@Kboges]

I appreciate that! Thank you, my friend!

[@Kboges]

Yeah this is a "deep knee bend" and was popular among Bronze era physical culturists. You stay very upright and allow the heels to come up. It makes for a very very quad dominant squat that applies more stress to the connective tissue of the knees.

[@BillBiggs1]

⁠@@Kbogesbro did u really squat through the entire video, wow that’s impressive, I thought that was a loop or something

[@KrisVic91]

I actually really enjoy doing deep squats. I hold onto a gate and do them deeper for stability. Same way I like all my 3 "main exercises", squats, deficit pushups and inverted rows. Makes workout easy when you enjoy doing the movements. Plus my workouts barely take longer than 20 mins. But watching a fella on youtube Red Delta Project, very underrated youtuber imo. Also a bodyweight movement aficionado. Merry Christmas to you and the family mate!

[@Kboges]

Yeah I am a big fan of the assisted squat! It’s a great exercise and removes the stability demands, which can be super useful! And your exercise selection is spot on! I know of Red Delta Project but I’m not very familiar with his content. I’ve heard good things, though!

[@LaCokaNostrazGR]

Dude is a clever logical philosopher that can also tell you how train while having the correct mentality about it with 0 bs for the algorithm. I never comment in yt but i had to say thanks for all the free info.

[@varun9366]

Much needed video for busting the myths that squats are harmful for the knees. What do you think of weighted hack squats on the machine and Nordic/reverse Nordic curls ?

[@Kboges]

I think they can be very good! It all comes down to what feel good and what you are prepared for. I don’t see anything wrong with these exercises as long as they work for your body.

[@whitecreek]

Use It or loose It, as far as you're able to use It, of course. Needs constant reminding. No doubt. Great topic 👌👌👌👌👌

[@Kboges]

That’s it! Do what you can, but do something to keep it!

[@pullingmonster]

This point always bugged me. Thanks for clearing it up Kyle

[@Kboges]

Happy it cleared it up! Thanks for watching.

[@ro2xl]

Love your videos dude.

[@Kboges]

Ah thank you!

[@khandmo]

What you said toward the end is facts, I started doing those squats you're doing in the video and my knees feel absolutely horrible even though I've always had a good ROM. I'd like to believe it's more of a tendon out pacing the muscles down at the bottom, but I plan on spending some months running ATG just to be able to walk down stairs without pain again.

[@Kboges]

Yeah exactly! You have to meet your body where it’s at, and move up from there. ATG is the supreme resource for this. Let me know how it goes. I’m expecting some good news from you in the future!

[@kopicblaz]

Physio here! I totally agree with you. Keep up the good work

[@Kboges]

Thank you for sharing! I love hearing from physios here talking about their experience! Thanks 🙏

[@rambo123456100]

Mate, your videos are ace!!

[@Kboges]

Thank you, Rambo. I appreciate that💪🙏

[@HzrdHaze]

Going to show this video to my mother, thank you

[@85Funkadelic]

Took me almost a year of steady work but I went from being unable to squat to being able to do a full deep squat just by movement. I did need to use chairs and railings at the beginning to assist the movements but now I've got full mobility and that's just from moving my knees and pushing the difficulty slightly.

[@jla3772]

Excellent advice

[@Kboges]

Thank you!

[@TheRogueJedii]

I've been doing front squats and I gotta say my physique feels much stronger and more balanced. My abs have also gotten very strong. Good stuff

[@jordanglasper1064]

Thank you. Literally this must be where the phrase came from use it or lose it.

[@LuisCares42]

Thank you sir!

[@kavishgour3267]

Hi Kyle! I just wanted to say your teaching is incredible. I've noticed I'm getting better at inverted rows, and my push pp form is really improving too. I remember you switched to focusing on bodyweight exercises instead of lifting weights a while back. Even though you used to lift weights, do you think it's possible for someone to get a body like yours by only doing bodyweight exercises or bodyweight exercises with weights, without ever touching a barbell/dumbbell?

[@TruthBeliever5557]

The points he made about our ancestors necessity is absolutely on Point, I fully Agree 💯%, Humans have squatted for many years and had amazing bodily functions as well as manuverability and 0 joint pain!

[@Kboges]

Exactly. This point alone is convincing enough.

[@TruthBeliever5557]

@@Kboges definitely 😀💯👌

[@Tfit7]

K boges - Can you do a video (or if you already have please tell which one) regarding how progression in the exercises deeply depends on your bodyweight to strength ratio? You are lean and strong and you demonstrate the exercises with ease and I’m sure there are many who do not realize they may have a bodyweight which is currently too heavy due to excess body fat, or their current strength to weight ratio to perform the exercises proficiently or up to their desired goals. What are your thoughts regarding they continue to focus on getting stronger while cutting back on excess body-fat? That way, when their repetition or time range in the exercises stalls or plateaus and keeps them from being able to level up in their performance, they will understand that their actual bodyweight may be causing that situation and they may need to lighten up the load (body weight) so they can “own” the exercises at a lighter weight first then build up from there. You have definitely “owned” your bodyweight in the exercises you demonstrate. For context, will you give your height and weight and also the weight of any vests etc. you use to continually get stronger. Thanks a million for your insights and perspectives.

[@hanksimon1023]

I agree. When I learned to hinge at my hips rather than my back, I was able to improve my knees, and my 70yo knees are in better shape than many people 30 years younger... I am comfortable resting in the "Asian" squat ... although I move into and out of the squat slowly rather than as quickly as I did decades ago.

[@Ban00]

I was about to stop squatting but thank god for this. Now back to squatting

[@JavierUKWithCat]

My bicycle was destroyed yesterday and I have no ways to go to the gym anymore. I have basic training coming up in March. I will now switch to your very foolproof approach, 1 movement per day close to failure and do cardio. Hopefully I will see some results :)

[@Kboges]

Sorry to hear about your bike! Enjoy that template while in the meantime.

[@heyitsmort7744]

Another masterclass!

[@Kboges]

Thank you, brother!

[@kevinlogsdon5137]

You looked jack bro great content.

[@careyolson3446]

Perfect perspective of the truth...

[@Kboges]

Thank you, Carey!

[@theselfnamedprophet5676]

Hello K Boges, thank you very much for the amazing content you always deliver! I have one question regarding my workout. I workout everyday, in this style -> Day 1 = 4 hard sets (close to failure or even to failure) pushups, 2 hard sets of dips Day 2 = 5 hard sets of pullups (or chinups) I tried to build this workout from your video "an even simpler way to train?". I also calculated my rep goal by multiplying my max with the number of sets, for pushups this results in ≈90, for dips about 20. For pullups, about 45. Do you think that this is a good workout to build a good muscular body or would you recommend something else, any tips? Thank you very much, much love from Germany! :)

[@astonprice-lockhart7261]

People have told me for years that bodyweight deep knee squats were bad for my knees. My knees have been amazingly good to me thanks to the blood flow alone, let alone the muscle. Thank you!

[@helmutkrusemann9194]

I would really appreciate a basic split squat or static lunge tutorial with both feet on the ground, not elevated. Is the basic split squat without the front or rear foot elevated an up and down or back and forth exercise and is it a single leg exercise with more emphasis on the front leg or both legs equally? Which execution mistake can lead to lower back pain? Should I initiate the movement with the hips, sitting back, hip hinge, or initiate it with the knees. upper body upright and up and down like an elevator or leaning forward. upper body perpendicular to shin. weight even distributed on the foot or mainly on the heel of the front foot. I want to master this exercise with perfect technique but I always get lower back pain afterwards no matter what technique I try from almost 100 different videos I watched and I never ever had or have lower back pain, only after I do split squats. It must be an execution issue. thank you so much for your valuable time and help. I appreciate you

[@chefbrody]

You just gave me the motivation to squat right here and now 😅

[@Kboges]

Heck yeah! You saying that is motivating me to squat too!💪

[@chefbrody]

whao thank you for your comment! I just did 50 trying to be as slow and precise as the movement you perform on your vid and I can feel that it was a great every morning kind of workout, same as your push ups. I really love your channel all about the fundamentals that can last a lifetime. Merry Xmas from France wherever your are, and thank you sir for providing us with such quality content. @@Kboges

[@ziz971]

Good Video! You are always in exellent form! Much respect! How ist your Training at the moment? Do you always do only two sets of push and pull on every day like for a few month?

[@Kboges]

Thank you! I typically train 2-4 sets of a basic push pull, and for legs, I've been focusing on this deep one bend for higher reps (set of 100-150). Super simple training, but I'm committed to consistency.