Bulletproof Your Knees With THIS Routine

[@bobby573]

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

[@stefaniemejeh]

thank you

[@ilonakrause2308]

Why does the heel of the standing leg have to be elevated for the first exercise?

[@patrickgoetz]

@@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.

[@HeritageDrPepper]

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

[@ilonakrause2308]

@@patrickgoetz Thank you so much!

[@starald]

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.

[@Pastamistic]

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!

[@NorThenX047]

excellent for knees. or find a rope or chain and pull some weight backwards along the ground. same thing and can be increased

[@MrBeeMeR320D]

Or pull a sled backwards, same effect 😉

[@judod97]

great recommendation!

[@soniafraga4893]

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 …

[@diaryofdaksha]

Can you make a video for popping knees? I've had no injury but they make too much sounds :(

[@jenbear8652]

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.

[@tammystiletto]

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 ❤

[@spindleblood]

Knee sleeves?

[@WeepingValkyrie]

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.

[@WeepingValkyrie]

Leg lifts are what my Physical Therapist prescribed while using a tension band. Then spreading your thighs with the tension band.

[@udayanbhanot2509]

I’d like to share what I did to help my knees which had troubled me for some 25 years. It all started with weight training which I was probably doing wrong. In time I developed a pain in both knees which would flare up during squats and similar exercises. It got so bad that I had to give up on things like squash, running, etc. Years later, to help my lower back, I started doing the downward dog; with an important difference or aspect: I’d aim to get my heals on the ground. This stretched my calfs in very ‘strange’ way, quite unlike any ‘normal’ calf stretch. And voila, in a matter of days, the pain eased and now I’m almost pain free, and yes, I squat, play tennis, and oh yes, I run. Please do some research on this and see if it can form part of the 4 to make them 5.

[@mokhan7008]

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.

[@emily_b_hedin]

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.

[@anaghaacharya562]

your videos are always so well researched and informative!

[@santanupatnaik963]

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

[@rug212]

Thank for this video Liv! It came at a perfect time. My wife and I really kneeded this info! 😅

[@srStinnky]

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

[@simonwalmsley7670]

Brilliant video, great explanations and your enthusiasm is contagious. You are a ray of sunshine!

[@pradagio_]

Amazingly lucid explanations!

[@gladysma308]

2:48, 8 to 12 x 3 cycles; 4:49 5:35 6:01 6:32 hamstring backup 7:07 hamstring machine in gym 8:12 Hips, 8:26 hip - 90/90 ;

[@karenmichaels1801]

I love the way you explain anatomy. I can actually understand it! TY!

[@mcdade7489]

I wonder if the last exercise is ok to do with a hip replacement. 4 yrs post surgery and doing wonderfully😊

[@pkuntamu]

Hi! Thanks for the exercises. What if knees are already hurting when doing these? Ive had knee pain for a few years now. Thanks!

[@metrodorusskepsis1574]

I really like your enthusiasm and there is so much to learn here - thanks for sharing this.

[@PaulNolanofficial]

so interesting watching how @kneesovertoesguy's approach is now feeding into almost every other area of fitness and yoga

[@ranudijayasinghe940]

Please do a similar one for elbows!

[@nickir9253]

I had a knee injury some years ago and have since developed a bakers cyst. I've always had hyper mobility and was quite fit. But now this makes using my knee for exercise very difficult.

[@rhorchar]

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.

[@cinmac3]

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!..!?

[@Sky-Child]

Having just recovered from ACL surgery, I am paying much more attention to looking after my knees. Thanks ❤

[@ifeanyiprogress4327]

I'm love with this unique lady teaching

[@Korporaal1]

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!

[@stefaniemejeh]

thank you

[@oflittleconsequence]

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!

[@zuberrahman3254]

This is excellent!! 👌🏽

[@arwamohammad4554]

Thank you for your cooperation ❤

[@andrewtheogre5971]

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. 🙏🏽🇫🇷

[@lunotarr]

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.

[@stevelufc64]

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.

[@andrewtheogre5971]

@@lunotarr Thanks and cheers mate. 😌🙏🏽

[@deebee5310]

Thankyou Liv

[@THEROCKYGIRLY]

Thank you! This is absolutely amazing! ❤

[@sulista-consulting]

Thanks you from Czechia!

[@sashaprince5177]

I have spent a few days watching your videos and I am amazed with how wonderful they are! I was wondering if you could post an alternative for the third knee stretch since I don't have a workout bench? Thank you so much for all of your great information xoxo

[@AbuelitasMexicanCookingM-em3kr]

I used my sofa

[@deebee5310]

we use bottom of stairs

[@adspence]

Great video!! Thanks for all the great info and advice!!

[@juliejohnson-hunt7134]

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.

[@marliprice1983]

Very challenging 😥 but I love your classes. Thank you 🙏

[@peaoat3608]

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.

[@bodyjewels]

Great video...how do you fix maltracking knee caps. And why do they happen?

[@diaryofnricom163]

Thanks. Very useful excercises to know.

[@jdreamhunter]

Awesome, thanks Liv ❤ Now please do another video on how one can do this at home with no equipment 😅

[@mateuszsobanski203]

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 👍

[@pennhudson3268]

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.

[@darelyndavid8554]

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.

[@uikmnhj4me]

This is an incredible video, thank you!

[@101personal]

Great video. Any tip for knee skying bulletproof exercises ?

[@MahadyutiSwami]

Fantastic! You're a great teacher! 👍

[@sharifmunshi]

Pls do a video on correct way to use gym equipment for knees.

[@loriburke7368]

Thank you so much Liv! You have helped me once again! Your knowledge and generosity has been such a gift to me! Thank you❤🤩

[@tinagale9288]

What if you don't have a bench for the patella stretch. What is the alternative?

[@jenbear8652]

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.

[@RagnarHoff]

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.

[@girl_on_fire_x_x]

Thanks so much for this. I already do a couple of these but I'll incorporate the last two into my knee physio routine.

[@karinekmk9293]

Very instructive video as always, Liv, thank you ! Can we say the last exercise is PAILS/RAILS ?

[@sandraatkinson5065]

It would be great to see these as they would be when you start my knees dont do anything like that

[@shaivyasrivastava4217]

Thankyou, very helpful ❤❤❤❤

[@peterc2248]

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?

[@leticiaaguirre6861]

Love your excercises

[@jazzkardasz8576]

Thank you ...add in placement time for actual excercises would be helpful

[@szechengsherkhoo8860]

It would be wonderful if you could kindly demonstrate resistance band exercises that can help strengthen the knees… looking forward 🙏

[@jackiehaze1465]

thank you for the information

[@susanbedard2295]

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?

[@ranchery]

knee over toes girl~ love it

[@nesquix_]

V informative! Would be keen to hear more vmo exercises and hip flexor strengthening exercises

[@G.deVries]

I have a question about the quad stretch. I don't have a bench like you do. Is there an alternative way to perform this stretch the right way?

[@deebee5310]

we use the bottom of stairs with leg on fourth tread.

[@torototsupreme2346]

Hi do you have stretches that could help lumbar lordosis/spondylosis?

[@ZenWithDebby]

Such a great explanation and effective exercises. Thank you!

[@jMerkyJJ]

Is the simplest takeaway stretch and strengthen everything?

[@gegeenorbu4495]

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

[@dylan2905]

Thanks so much for these tips. Are there any precautions for me Post ACL- surgery ( about 10 years ago) ?

[@juandavidmorcote3265]

Not too many words to say, just... thanks!!

[@jbenjami28]

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?

[@sesamehello1145]

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!

[@dkilla01]

Love the break down

[@ChandraWal-w9y]

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

[@hudnix]

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!

[@avwel3827]

Thank you!!!❤❤❤

[@leejentaylor6195]

Thanks dear

[@paulbrewin6453]

I've got Osgood-Schlatter Disease can you help .please

[@mikmop]

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.

[@toddshippee7162]

Great information!

[@John_Wall]

Awesome vid as always Liv.

[@emmab.9264]

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

[@milupas]

In which exercise you mean?

[@NorThenX047]

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?

[@emmab.9264]

@@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.

[@NorThenX047]

@@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

[@aglaia3164]

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

[@benschon1]

How often would you say you should do these exercises?

[@benschon1]

Please reply keen to know

[@robertthomas3777]

Superb as always. Thanks much. 🦘🇦🇺👍

[@dasglasperlenspiel10]

Very helpful!!

[@foreveryoungpisces7426]

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.

[@Fati.inabdih]

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?

[@Crush1800]

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.

[@bashizinyabahara8751]

what else to do, for the sls?

[@cvspvr]

you should do a video with the bioneer

[@jemmaj2919]

Lovely video ❤🎉

[@OldCarsAreFun]

This actually works

[@venktesh6600]

first time. liked it and subd.

[@out2launch]

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!

[@oneminutedaily6394]

My knee caps crack alot when I bend down , what should i do?

[@jenbear8652]

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

[@stompinsteve6066]

Add a tibias and calf raise and you've got a great routine for your knees, ATB Steve

[@tadejdanev5030]

what if i dont have the required equipment?

[@dharris214]

Great video! Thank you & I love that bird tattoo on your arm!

[@silviawillers]

detox pflaster over the night, later the running or muscle weight trianing squatts, i do one per knee and next day its nothing pain more than and i can jump and train again. without pain. detox pflaster for minimum 4 hours..

[@pabsmgm]

Please make this as a workout ❤

[@vica8287]

Thanks so much for this! 😊

[@KhadimHussainMir]

PERFECT

[@sharonreeve7509]

What if you have arthritis in your knees and I cannot touch my bum to my heels. Can I increase this somehow?

[@dennisrobinson8008]

Of course flexibility and mobility can be improved