PREVENT Knee Injury with THESE Step Up Variations

[@neutronproductionsco]

All of this makes more sense after you’ve experienced a knee injury. Before, these exercises seemed pointless as I was able to perform them with ease. I tore my ACL two months ago and now I’m finding where to implement these exercises as I work on my recovery. Thanks Mr. Ben Patrick 🙏

[@damonm4156]

True man well I don't have knee injury my knees are fucked from years standing on feet in kitchens and lack of exercise. I'm 39 started push and pull sled couple months ago already noticed the change

[@TheSupermercado]

Some of the research I’ve done on torn ACL is because of not training tibias and calves and even hamstrings

[@quincysutton9136]

I can’t get enough of this guy. Great work Ben & thanks Mark for posting

[@VicBxxx]

54 creaky knees- you is covering exactly what I need for my future 80+ knees !!!! Thank youuuuuu xxxx

[@eflex247]

NOTG is becoming the new GOLD STANDARD !! I've been doing his step ups and my knees feel AW AWESOME !!

[@fionainhussey4328]

Kotg*

[@ascendtoaesthetics]

*KOTG

[@rgjr.6055]

This information is GOLD. Men, It’s time to buy something from his store.

[@smiercksiazka776]

Poliquinn legacy continues

[@BluBlu111]

Incredible stuff

[@smiercksiazka776]

@@raymondqiu8202 holy shit they did go away

[@smiercksiazka776]

@@raymondqiu8202 you are a wizard harry

[@raymondqiu8202]

@@smiercksiazka776 lmao 🤣🤣😂😂 I haven't even been back here since commenting, damn youtube must have blocked them or something lololol

[@dirkdirkenson1941]

I had asked for knee specific videos and you have delivered! Thank you

[@simonhauger9721]

Ben is the truth. I deeply appreciate his teaching method as well. Great stuff. Thanks!

[@QuyenNguyen-cp4eq]

I never noticed his soleus is so ripped and big. I started to see the same results of a well-developed soleus now that I’m progressing with the Peterson step ups.

[@lekcindr]

Thank you Ben.

[@uhsemehicieronlas3]

this was awesome. really short but so clear, I can see the progression and how it makes sense

[@hannavandenheuvel6963]

Guy in the back is taking notes 😂

[@francismartino6890]

I like having people come down on their heel and stay there, promotes the correct use of the target leg. Great

[@Leonidas-eu9bb]

this is really a usefull exercises for knee health/strength. The best thing is it's so sport and every day life specific.

[@functionalmovementcoaching9223]

As always from Ben great explanations. What I am struggling with as a functional movement coach is when you naturally step down from something you are shifting your weight onto the leg stepping down and not hanging back on the leg still on the step. Interesting to note when Ben puts the weight down onto the floor you will notice he keeps his knees behind his toes. I agree completely with increasing ankle mobility but this can also be achieved without having to load the knee over the toes.

[@dondraufi]

Whats the benchmark to know that one should move to the last version showed here? Patrick step works for me in terms of ankle mobility at the height used here. The Poliquin version I can load more than the Peterson version. How much should I load before moving to Peterson? Thank you for all your content, is has helped me tremendously, made me healthier and happier. Wish everyone on their journey the best!

[@014medic6]

Patrick steps!!! Love it

[@JoelP1961]

Ben, you’re a genius man!

[@rishiramkissoon6976]

thx..needed this..will repeat Petersen style

[@reiniel.rafael]

How many reps and sets should we aim for?

[@martineilertzen2226]

3 x 10

[@BluBlu111]

Bro I'm trying the split squat but it's a killer to do. Love your input

[@Tomara632]

Thanks for the valuable information and for explaining it so well.

[@ArshdeepSandhuMIT]

Thank you Ben!!!

[@danreyman]

Makes total sense. thanks

[@ptsullivan13]

Thank you!

[@miracbarsusta1834]

Best knee education ever!

[@louislocke7954]

So is this better to do with the ankle up or down I’m confused?

[@ourclarioncall]

Ankle up with no slant board is your ultimate goal, but heel down is where to start then you can do the poliquin slant board that holds the heel up for you as a transition into the unsupported heel up(Peterson ) 1. Patrick 2. Poliquin 3. Peterson

[@ourclarioncall]

Do you have a brother called Steve?

[@EileenP-KC]

I lost ankle mobility on right with a trimalleolar fracture, then traumatic arthritis. This video explains how I’ve impacted the knee with compensating by it turning in. I’ve been correcting it in PT , have a patellar tracking issue but am doing great strengthening quads, hamstrings, hip flexors… How would you suggest starting this on the side where ankle mobility is restricted.

[@_JustARandomDude]

I was looking for this for a few days now. Just realized the names all starts with "P"

[@keithdilorenzo5749]

So what’s the ranking of these 3 variations? Which is most basic and which is most advanced?

[@TheHooperCoach777]

Poliquin, Peterson, then Patrick

[@User123-r1h]

I can't see the difference between the first and third method they both have heel to the floor? What am I missing?

[@gymtuppernation4703]

What angle 📐 is the slant board please?

[@its_james_fitness]

45°

[@pjnyc8276]

So which one does he recommend? Or both?

[@MsRocketRoy]

Amazing stuff!!!

[@ZeeCeeRider]

On a leg day where I'm not planning to do conventional squats, do you think it would be good to do these guys plus teardrop squats?

[@gespinal0301]

With any of the step up variations do you use the full foot to drive up or do you keep the force primarily in the front part of the foot?

[@SenpaiTorpidDOW]

Ball of your foot!

[@catedoge3206]

yes

[@Iamam313]

What's the easiest version of the Patrick step? After a couple of weeks of going the ATG program and without any elevation i can barely bend the knee while doing the Patrick step and my knee hurts 😭 would elevating the heel help? Is it easier? If not it's there another easier variation i can try?

[@d_anthony]

did it improve? you don't need to bend the knee that much. you bend the knee as much as you want the heel on the other leg to go out and forward. do it within the range you're comfortable, even if it means your heel just goes out 1 inch. you are loading the knee which is uncommon, so if you're excessive about it, that leads to excess load, and hence, the knee pain. the idea is to progress slowly, pain is an indicator you have surpassed your knee capacity. from experimenting with the movement just now, i felt more load on the knee when the heel was elevated on a surface. if 1 inch forward is too much, you can also hold onto something for additional stability. remember to flex.

[@Iamam313]

@@d_anthony it went away but only because I stopped doing the exercises completely for a couple weeks, I'm gonna try again but i don't think it's that, i barely bend the knee with the Patrick step and i have plenty of mobility doing the ATG squat, both in my ankles and knees, it's probably because I'm very overweight, which is why I need another easier variation because it's not in the degree i bend the knee...because even when I barely bend it still hurts). I've been holding onto a chair but the weight is too much even then.

[@ourclarioncall]

How you getting on? Do you warm up before trying the reverse step up? I haven’t tried the step up yet but I’ve been going for long walks and doing backwards walking and building it up to about 15 mins two or three times a week and feeling great. I’ve also started a beginners Pilates routine and I’ve never felt so good and loose and warmed up in years. I think it would be good for me to do something like the reverse step up after a Pilates workout for more success and less chance of injury

[@georgepipito2802]

Now to progress in this exercise should I add more weight or make the platform higher for more stretch?

[@d_anthony]

both progressions seem fair and would put more load onto the knee, which is what this exercise is meant for. progress slowly to avoid injury. making the platform higher 2 inches at a time for example. holding just 10 pounds of dumbbells is another example.

[@jasonrix3691]

Anyone know the max weight target for the Peterson step up? I know Ben talks about % of body weight. So if im 200lbs whats the max % of bodyweight for the step-up? Thanks!

[@JurassicJolts]

Mark is just in the background squatch'n around

[@yohankim5577]

Ben, I have a question. Is this movement the preliminary to a pistol squat where you do a squat on one foot? What is the difference?

[@michaelandrew8493]

I don't have knee pain and I still do his exercises hahah

[@Eric-qh7is]

How high up do you need to go? Looks like 2 plates stacked but what’s the height?

[@DANIEL-MELEK]

Do 3 playes

[@CoolColJ]

6 inches

[@n_k_s_b]

6 inches is his standard but regress to whatever level you can do pain free!

[@E4zyp34zyl3m0nsq33ZY]

Does that mean you stay on the outside of your foot more throughout the movement ? And also is the hip on your loaded leg going forward on the descent or is it supposed to be backwards relative to the other side ? Thanks

[@Amazonhotfinders]

Will these help with medial knee pain. I’m feeling inner side pain of the knees. It’s like it’s the mcl or probably hamstring tendon pain

[@travzworld]

So the best one is to leave your back foot on its toes only?

[@ourclarioncall]

1. PATRICK 2. POLIQUIN 3. PETERSON

[@josephacker5716]

Anything to keep knees from hyper extending?

[@oooookkkkkk]

Nordics

[@animalfarm8560]

Which brand is your shoe? I am looking for shoes with thin soles like yours

[@99cya]

In my opinion, tough hiking tours can replace most of these kind of exercises. Hiking seems ideal to me for strenghtening your lower body. With hiking i mean a with some weight on your shoulders and elevation, not just walking.

[@betterthanamasterofone]

I'm a little confused as to the progression. Assuming I'm starting from scratch, is it: 1. elevated, slant board 2. elevated, no slant board, elevated heel comes up 3. elevated, no slant board, elevated heel stays down. Is there any point to doing the non-elevated version (where both feet are on the ground)?

[@ourclarioncall]

It’s 1. Patrick (elevated with heel down) (foundational level) 2. Poliquin (elevated with slant board) (easier version than Peterson) 3. Peterson (elevated with no slant board) (the king of reverse step ups)

[@betterthanamasterofone]

@@ourclarioncall Thanks!

[@mattjames1246]

Can I get to a stage of jumping again when my outside meniscus has been taken out in surgery

[@personanongrata123]

Yes. This exercise will help

[@buckets3628]

Love you

[@abell.3087]

Good info

[@wewumboyouwumbo2438]

Should I go heavy these (5 rep), or a little lighter?

[@personanongrata123]

Lighter high reps

[@juancarlosglezsanz8769]

How often can you train without stressing the joints to much ? Thanks

[@clipsssviral]

3 times per week, Monday Wednesday and Friday.

[@KWengSport]

I'm pretty sure in his course he says it's safe to do twice a day, everyday.

[@Sh0n0]

Every 2 hours

[@martineilertzen2226]

If it is rehab, Then its everyday

[@nikitaw1982]

Made the mistake doing this 2 days in a row then went for a run. Have nerve pain at vmo. Hopefully nothing major.

[@EndlessCycleOfPride]

Great information!

[@mikeobrien1559]

The knee collapsing inward upon landing...could that just be a KOT cousin, that when trained, is no longer a problem? Christopher Sommer's Inside Squat (there's a KZbin video) comes to mind.

[@fitnessbasadoenlaevidencia5378]

Nice

[@metube4418]

kneesovertoesguy golden tidbits

[@ivermektin6874]

Before this guy all we had were some old dudes who only ever treated 80 year old women from textbooks.

[@alantrujillo7695]

The "Patrick" step has been in rehab for at least 50 years.....

[@oooookkkkkk]

I absolutely love Ben and he's been a game changer for my life but isn't a 'Patrick' step up normally just called a step down? I've always wanted to call him out on it 😆

[@jontysimson]

I think the difference is that in his "patrick step" you deliberately push into maximal ankle flexion, whereas a stepdown is just looking to bend the knee until you hit the ground

[@chrism45]

I've seen Squat University also use this with all directions.

[@gregorylouiscoleman]

I need new patellar tendons

[@paolooliveros6171]

Cant i do this on a smoth machine to have more balance

[@jonathantanksley1397]

And no, knee collapsing comes from the pelvis tipping, not from limited ankle ROM.

[@patbtw1]

It's one possible reason ( pelvis tipping), but then, you need to follow that through to its logical conclusion. Why is the pelvis tipping. The reasons could be a few but without a shadow of a doubt, ankle mobility is a major reason thar this may happen. The guys is right. And he is simpy passing on knowledge passed on by the greats.

[@brianh2804]

So to sum it up: "Patrick" is a good foundation for building ankle mobility, then you slowly work your way up to "Poliquin" which better targets knee conditioning and then "Peterson" is sort of the culmination of the previous two, I think.

[@jonathantanksley1397]

*sigh* 20 degrees is normal soleus ROM.

[@Sarah33Kaufman]

It didn’t make sense!!

[@kingdaleclarke]

A load of crap

[@fastbonkers]

Why so ?

[@mofojohnson1]

Lol he has literally helped thousands of people avoid knee surgerys.

[@SaintSoldierN9]

Strenghening the muscles around the knee in positions where people tend to get injured is crap? lolwat

[@patrikbjorling4391]

He is just drunk..nevermind the imbecille

[@jr-pn1dt]

says the guy with bad knees looking for help for his knees and denying it