Science Says This Is the BEST Quad Strengthening Exercise- MUST SEE THIS!

[@ricosuave5120]

My uncle was very overweight and could not do squats without creating problems for his legs. But once he joined a gym and started using the leg extension machine, he was able to easily strengthen his quads in a very short period of time, which then allowed him to start doing cardio. He has dropped over 120 pounds and says that machine saved his life. 👍👍

[@leec7757]

Great for your Uncle 👍🏾 What about having lower back/sciatic nerve disturbance ?

[@polarfamily6222]

Just saw this video and really hope that Bob is doing well! Praying for him!

[@BobandBrad]

Thank you 😊

[@magicalcat2000]

The mention of the last 0-30° as being unnecessary to achieve the desired end state is very good information. Strengthening the quadricep while not placing unnecessary pressure on the patella tendon and meniscus, which is part of the goal, only requires a range up to that 30° of remaining motion. Thanks 👍

[@merson812]

Thanks for your comment. I have very sore quads, primarily my right leg for some reason, together with knees that have been subjected to meniscus surgery over the years. Your focus on the point they raised pertaining to the "last 30 deg. was very useful.

[@SLR6700]

Leg extension never worked for me due pain under kneecap. The best exercise for quad strengthening, and MORE IMPORTANTLY ACTIVATION, is wall sits with or without a foam roller between your lower back and the wall. I started doing this 2 weeks ago and my vmo is finally growing again. No exercise was ever able to wake up this stubborn weak dead vmo. Wall sits is amazing.

[@smallfootprint2961]

Once when I had physical therapy, they taught me to do a quad exercise lying down. Simply press the back of the knee into the table/bed. Of course, multiple reps and sets. It can be done, no matter what condition a person may be in. It works.

[@jackieburns5257]

I tried the iso quad pump sitting down, pressing my foot on the floor.

[@meye6645]

It is grade one of quadriceps drills , that means it is not necessary if you're in an advanced grade

[@rebeccaweil1]

Dear Bob and Brad I have been watching you for years and thanks for your information

[@Tokkan1]

I tried this exactly as described, my physiotherapist told me to do it this way, and it got worse and caused even more knee pain. Yes I have had my knees X-Rayed.

[@alexandrialogan6799]

I had ACL reconstruction surgery 3 years ago and I was doing extensions however I had a patella graft. The pad rested directly on the patella, my PT had me going full extension and it hurt!! I was also starting these a month after surgery. I am back to full use of my knee after nearly 3 years of daily exercise but my quad is still an inch smaller than the other (pretty good considering that I had 6 inches of atrophy 😱). Thank you for showing me this so I can do it in a more controlled manner that won’t hurt my knee further!!! You guys are the best!!

[@rakshithgowda007]

I have 2 inches of atrophy, can you help suggest me some good exercises?

[@GardenJensJourney]

I can't do squats or lunges, as that puts too much pressure on my knees. I can do the leg extension though, so I will start with that. Thanks guys!!!

[@nancyorkeithm1518]

and here I am yet again! Another ailment (my quads are DEAD! RIP Quads) resolved by Bob & Brad. THANK YOU!!!

[@shashamarie4760]

I'm with you. 🥺

[@ishantripathi9707]

How much time does it take for recovery?

[@mmgibson1]

Good to know - I'm one of those people who are pretty fit but there are some areas that I need to work on, such as increasing my quad strength. I am currently having a flare-up of acute (there is nothing "cute" about it) tendonitis in my knee and I am pretty motivated to avoid hurting it, so it's nice to hear that more of the quad muscle works in the first 0-30 degree range. If I do anything to try to fully extend that knee all the way it just ends up delaying the recovery process.

[@belindarosenheim2322]

You guys have been such a help during my knee replacements recovery. I just graduated from pt today so I'm depending on you guys for creating my new workouts. 🏃‍♂️🏂🏋‍♀️🤸‍♂️😃

[@HamedAli-qf7ym]

thanks to both of you, its very helpful

[@MiuMiuG]

I loved this thanks. I also found this format easier to follow and more instructive. It was calm with less moving around, and just more structured. Thanks!

[@miskitoragee6296]

I used to have a Cancer and I was struggling to find a good workout much appreciated

[@bryanosegueda4203]

I'm very happy you don't have cancer anymore, take care God bless you

[@10lbbagofpotatoes]

Such awesome info, thank you guys 😊

[@dijin456]

I've been advised not to do that exercise.but it is one of my favorites so it's nice to hear that's it's good to do..thks guys love your channel

[@hellstrjfe151]

i tried leg extension once and my knee hurt in next 3 days so no im not gonna do it again.

[@jg5134]

Too much too soon. Drop the weights or reps and build up to it

[@Codester91670]

TKR rehab most of it for me was Long and Short Arc quads and that builds to the Knee extension. Quad sets were given to help get that extension to to 0 degrees.

[@Classroom404]

Thanks for sharing this great exercises.

[@elconquistador98]

There is a problem here. Just because the extension is the best strengthening exercise does not necessarily mean that it is now without its drawbacks.

[@jeffrichied4521]

Tips on a series of exercises & warm ups to prevent quad strains? I’ve strained my quad a couple times while sprinting playing baseball. Thx

[@Kruscher76]

I never had issues with leg extensions unless I go too heavy. I haven't been doing leg extensions for awhile since I get plenty of quad workouts between the gym and Brazilian jiu jitsu.

[@pattibrown63]

Wow! That is the opposite of what my physical therapist told me to do!!! Thank you!❤ 9:40

[@copernicus99]

So, his advice is don't extend all the way up to minimize stress on the patella. Yet in the demos he extends all the way up. So which one is it?

[@nancyconstantino7703]

Is this exercise good to do for a person who has lower back pain? L4,L5 no cartilage and arthritis

[@BobandBrad]

As long as it doesn't cause more pain or new pain. Make sure to have good form as well, otherwise it could make things a lot worse.

[@mddell58]

*QUESTION: What about strengthening exercises BEFORE knee replacement surgery??* *Thanks so much.*

[@BobandBrad]

It is a good idea if minimal pain is created. Depends on how severe your arthritis is.

[@suewright1299]

Thank you so much for this video gents, I desperately need to strengthen my thighs as they’re so terribly weak possibly due to hypothyroidism, but I’m unable to do quads due arthritis of the knees which makes it so painful! I’ve got a feeling the ankle whatsits, from the wall might be the best, but any other help would so appreciated. Bless you both xx

[@anabanana7060]

collagen supplements help well with joints! It helped with my knees! it takes a few weeks to start off and boom, your back to working out!

[@lizb513]

@@anabanana7060 I second the collagen supplements (joint-specific ones); it's taken a minute longer than a few weeks but after 6 months I do notice a significant difference.

[@brianna094]

The last 30° actually seems like it would be more damaging because I notice that last 3rd of the flexion causes more pain to my lower back and it intuitively doesn't feel right to bring my knees that high. I didn't feel comfortable doing the full 90° so this makes a lot of sense to me. Thanks 😃

[@cascadianapplications7124]

Partial rep extensions are amazing when heavy.

[@louisvlog4765]

I am a physical therapist and want to know the effectiveness of laser therapy in pain management , can you do a video on that?

[@BobandBrad]

We had Cold lazer treatment but had little success with it so we stopped using it.

[@jocelynndortch2063]

I have a question… my right knee pops when I do this…. Should I go back and see the ortho doctor? I don’t think that’s normal

[@I_am_Spartacus]

Guys... would hill cycling out the saddle be good at strengthening the knees if you're able to do it? I used to do it in my teens and it worked a treat, but now I'm much older.

[@frederickvanpelt6393]

Great information thanks.

[@145sumaia]

Is this exercise safe for someone with a disc in the lower back?

[@ValConB]

This is exactly what I was looking for. But I'm pretty sure in one of your more recent videos - and I think I have watched at least 80% of them - you cautioned against doing this particular one. Or maybe I misunderstood? I've been doing this exercise for a couple of years now, with 5 lb. ankle weights (I am 66), without any pain. I've been doing 2 sets of 35 reps every other day, sounds like that's too many reps. Thanks again for providing useful exercise and stretching info.

[@pmiller9969]

I have arthritis in my knees and bending them like that puts too much stress on my knees. Alternative please. I have been doing seared leg extension raises.

[@SjPellegrino]

New sub. You guys rule.

[@JT-gq8wv]

Useful Info. Thanks. I subscribed.

[@gmskesavan]

Good evening sir, I m dr kesavan, I m a cyclist having pain front of knee once in 3mo for 3 or 4 days, and tenderness of the patellar tendon, I ve corrected my saddle height recently, but repeatedly I ve this issue, no other areas of pain, I ride with 3:4 fear ratio for 1 hr about 25 kms, pls guide to fix the issue. Thanks in advance sirs

[@S2Sturges]

I'm a fit Master's cyclist who had a collision with a lorry and consequently fractured my skull, suffered a compound fracture of the left radius, and received very deep, to the bone, 6' diagnonal gash just above my knee cap, into the quad, rupturing my quad tendon and a lot of muscle damage. That was Christmas Day and the start 0f 12 days in hospital. March 1st today, and I have 90 degree flexation in that knee but not much strength, though I walk 4-5 km a day.. the doctors have told me to do some weight training in anticipation of returning to cycling in 2 months or so. Anyway, would you suggest this exercise with the quad tendon rupture or stick to closed chain activities ? The tendons around the knee still feel tight, so I'm a little reluctant to really push on at this time.. Thanks for your great videos, I'm following the ones on regaining wrist/forearm strength and flexibility as well, and am getting positive results

[@romeoslover817]

Makes sense.but what about those of us who have knee pain to begin with?

[@philipsprafka5714]

Why go to full extension if that puts the most stress on the patella

[@promisenarayanan]

Hi I have a mild patellar chondromalacia. Can I do this exercise?

[@nickopeters]

Actually, it's "intuitive," for the first thirty degrees to be the most stressful with the shin horizontal and the foot free. The situation where the most flexed part is the most stressful, is walking down a steep hill with no hand rail, which is where increasing flexion puts the shin at an increasing angle to gravity, and the direction of the traction-force, is to add more of a "flexure-compoundment" force, on the shin--. This in fact is the one real-life situation where sufficient quad-strength is "critical--;" but also where being able to be "sure" one didn't just "make it worse" "instead--;" is necessary--.

[@sundancer7381]

When I hurt my knee from lunges (only 5 stationary lunges).....the knee extension hurt the most on the knee.

[@jeffmhobbs]

Do leg press machine

[@sundancer7381]

@@jeffmhobbs After doing stretches (calf, quad, ham, + 2 seated (gluteal + piriformis)....I didn't have those problems.

[@scottleung9587]

Hey guys, thanks so much for this video! I've been dealing with patellofemoral friction syndrome for almost three years now (tried to do a one-legged pistol squat repeatedly which messed up my joint), but I've made significant progress. In fact (as of the date of this writing), my chiropractor said I'm about 90% thru the recovery process as the other 10% is dependent on quad strength, which is the hardest part. Thus, I wanted to ask you if this exercise is useful for those with injuries like mine? I've been told during the early stages of my recovery to stay away from extensions and do curls instead, but I don't think that applies anymore since I've pretty much regained my full range of motion. Thanks again!

[@turntablesrockmyworld9315]

If you have bad knees avoid this. I have knee pain under knee cap and I've tried everything! I find it hard to do lunges as well. I find reverse lunges easier to handle

[@gloriouslysarcastic8000]

I wish y’all were my therapists. My left quad is basically gone.

[@yassirhamdani]

has it worked

[@mishkathlay]

you guys kill me. Nonstop entertainment.

[@ralphcornwell3206]

Please site the study. Thanks

[@_VISHNUPavan]

Sir iam facing Acl injured problem I consult a physiotherapy doctor he will preferred MRI scan.and MRI results will be say the Acl will cut little bit it will recover by the physiotherapy exercises......... How much time it will taken completely..... Iam not able to sitting down words on foot

[@twilight426]

thanks ,make's sense to me !

[@sandeepyaduvanshi3437]

Sir I'm GBS Patient I can do Regularly Leg extension exercise..

[@lazmun974]

Good mornign Gents, Thank you for this video. I'm doing these excercies as part of my PT. I'm 9 moths TPF with torned meniscus. Just wanted to consult, I'm able to do 3x15 - 10lbs ancle weights. What is a good schedule, every day. Or every other day? Or maybe 2x day. Just curious. Any thoughts. I'm trying to bulid my quads as quiqly as possible.

[@kozzlow1]

I have fractured tibia where it connects to the knee... my knee is bad so will this be ok to do?

[@savannahanderson1136]

My knees crunch like nobody’s business and I can’t get past the sound 😮

[@b.walter6646]

Are short arc quads while laying on your back recommended?

[@natashacoleman3368]

7 weeks after surgery. Tried these at gym few days ago. No weight added. Painful and left before people saw my tears or defeat🥹

[@peterraab5920]

Can you define vinyl 30°? And if you don't go for that final 30 degrees how do you fully develop the quads?

[@cristobalpacheco4202]

Hi guys, so it’s ok to do extensions after a total knee replacement? Thanks

[@klarenxeblood9615]

Why do they say ankle weights are bad to use after acl reconstruction surgery? I never understood that concept can anybody chime in on this ?

[@klarenxeblood9615]

@Jaleesa H. Wow that makes sense If You look at it that way

[@lorib6582]

What brand of wall anchors do you use/recommend?

[@Dom_the_Mom]

The theme song had me rolling 😂

[@BobandBrad]

Happy we could make you laugh. Thanks for sharing.

[@comic_food_guy]

Great info again; also excelled tie knot, is that a double Windsor?

[@jeffmurray6219]

I love your videos and support your channel but we should question it when Science says don’t straighten your leg ? I”m with B & B on full extension.

[@tupai62]

How many repetitions, times per day to do this ankle weight quads exercise?

[@marie-danielleoreilly3468]

Thank you, again, guys...very helpful. 🇨🇭🇨🇭🇨🇭

[@petachaplin7054]

I have torn my medial meniscus in my right knee on the left knee I have torn the posterior third of the medial meniscus and my quads are withering away as I am too scared to use them. How can I build them without causing more damage to my meniscus?

[@LisePlansandJournals]

Wall sits

[@maryannleighton]

I would like to know where to get the bracket and tube holders behind Brad ???

[@gacem.hassina]

Me too

[@MT-sb2oe]

They sell their brand of them on Amazon. The post links.

[@justinheyl7327]

86 Winhawk grad, final phases of partial quad tear rehab, 11 months, leg extension feels ok in last 45 and pain starts up going in the 45 to 90 degrees of flexion. Used some of your tips and physio fitness bosu ball single leg knee iso holds.

[@dawncrawford9159]

🧚🏼‍♂️ thanks guys ~ Stay Passionate We Need you & you HELP so many Daily 🥰

[@murphdog9506]

I like how the skeleton has a foot in it's mouth

[@martharetallick204]

Me too.

[@timloucks6286]

What exercise can I do with fused ankle?

[@BobandBrad]

Mostly strengthen same sided knee and hip. Good luck! Bob

[@marlenekerrmarlene1259]

thank you always good information-from you guys - legs are getting stronger from shoveling also m,k wis

[@jenmiller7076]

could you please site the study(s) to which you referred?

[@NoOne-ex4sx]

Wasn’t this once under the list of exercises you recommended we avoid?

[@minecrafterselite1]

No they said avoid hip thrusts.

[@yiarkungfu]

I’ve heard for years that this exercise is terrible for you knees.

[@saiyanbrothers2985]

No One yes in one of their video they said leg extensions put pressure on patela

[@howard19]

TheAmazingFirehawk avoid hip thrusts? Wow. The hip thrust, even the unweighted one, is such a crucial exercise for glute isolation because too many people injure their back by shutting off the glutes and using their hamstring and lower back when bending down. The glute is the middle man. Such an important muscle.

[@Lincorn1]

@@minecrafterselite1 where do they say to avoid hip thrusts?...

[@ohplezz]

I had ACL and meniscus repair 8 years ago and my Surgeon, who ironically went to Stanford, told me after my surgery that leg extensions was the one exercise I should never do again.

[@ralphcornwell3206]

Really depends on the quality of the machine bring used. Medx, for example, is a very good machine to train the quadriceps.

[@emiledin2183]

disagree. If you do it 90-45 degrees its really good exercise with little stress on knee.

[@magicalcat2000]

As the PTs said, the last 0-30° of the movement are not beneficial to the strengthening of the quadricep muscle. In that range, WITH WEIGHTS, the exercise places unnecessary pressure on your patella tendon, and cartilage underneath it. Exercising for range of motion is not synonymous with exercising for muscle strength. To achieve range of motion, your natural body weight is optimal.

[@TDR85]

This is the only way I can "wake up" my VMO prior to leg days.

[@natashacrawford4146]

I'm going to try like hell to regain some kind of strength in my little leg so much lost time I did ask the ankle exercises and my leg was still very thin from having on a cast I'm hopeful and taking vitamins and minerals supplements just trying to get any strength back in my leg...it's been close to 5 yrs couldn't find any help the doctors I spoke with were useless maybe I can spark some

[@martisleister9197]

Question about the last few degrees on the leg extension. I had an ACL replacement 10 years ago, and the ms affects my right leg. (Yes, ms. It doesn't deserve to be capitalized). My right leg has recently started hyper-extending during the support phase of my walk. To combat this, I've been resting my knee on a foam roller and lifting a 5 lb ankle weight the last few degrees on a leg extension 3 sets of 50 reps. I don't think it's working. Is there anything else I can try before getting a brace? (I don't want to have to get a brace.) p.s. I think you're the most famous PTs on the internet too.

[@demrobinson9]

Not shocking, but we know that the more stress place across the muscle area the more potential for growth. EMG doesnt necessarily carry over to actual training. Also other factors such as ability to perform the exercise and the population being study is important.

[@SweetStuffOnMonarchLane]

Interesting, thank you guys!

[@DragoNate]

I should start doing this so I can maybe start doing L-sits again.

[@remiagarque2969]

You can't outtrain a bad diet... I learned that the hard way training so hard and having poor results. Then I started following the Agoge diet, and I finally started seeing some amazing results.

[@elainecaparas4493]

I ain't giving up on french fries, yolo

[@ProwRocket]

I literally worked out 7 days a week and at least two hours a day . Still had a beer belly because my diet was horrendous.. so this is true!

[@BOBANDVEG]

4 sets of putting down cookies

[@desgood1495]

Damn i just workout n eat bad. Struggle so real!🙄😑

[@ProwRocket]

@@desgood1495 i feel like it’s all about the seasoning , because there’s literally a healthy alternative to everything you eat!

[@semiephemeral9]

can you link the papers please?

[@nancyhowell8697]

If you have a knee replacement do you stay away from the last 30 degrees not going to full extension?

[@BobandBrad]

No, we want full extension to 0 degrees.

[@ripley2009]

@@BobandBrad I'm confused, in the beginning you seemed to be saying to only lift 2/3 of the way up, then demonstrating later you went to full extension.

[@eileenrossi421]

Nancy Howell if you listen again they said that the study said not to worry about doing the full extension unless you have severe pain.

[@copernicus99]

@@ripley2009 Exactly. These guys need to make up their minds ;)

[@МаксимПопков-ы7в]

This set comes with 5 bands of varying resistance, a storage bag, kzbin.infoUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y a small pamphlet with some sample exercises, and an access code for an online workout video. I haven't viewed the online video, so I cannot speak to the quality of that piece of the set. However, everything else is perfect for what I was looking for. The bands are durable, and the resistance strength varies enough between bands that they're each useful for different exercises and provide a great challenge as you gradually increase the resistance level for certain exercises. The only band I don't use very often is the lowest resistance band, but even that is nice for exercises that target weaker/seldom used muscle groups.

[@joeflaherty4682]

First he says don't extend the last 30 degrees because of it being very hard on the knees and then later he says be sure to extend the full distance. WTF?

[@mishkathlay]

no, I think he said the last 30 degrees is the part where the most injury can occur but then said the research said to go ahead and finish it out to the top if you're so inclined and don't worry too much abut it. lol They were all over the place in this one.

[@LuisYan]

So informative as always. 🤘

[@85nikki96]

IMPORTANT--BOB and BRAD PLS ANSWER: My knee hurts when I do the leg extension. when I get two-thirds of the way up. Can they still be done even if you can't get your leg completely extended to zero degrees? (The goal would be to get them to zero degrees.) Simple question: Are they beneficial if you can only go two-thirds up? Or damaging? Thank you!

[@taz0k2]

I am no doctor, but I had surgery to the knee and I am still rehabilitating. I order to get the strength back in my quadriceps I have to train my legs a lot. It has been tricky because a lot of training make it hurt in my knee. In the beginning I did full range of motion training with very low weight. However I did not gain strength and it was a failure. My therapist said I need to increase the weights to get better results. So I increased the weights, but in order for that to work I had to limit the range of motion to limit pain in my knee. So now I only do the motions that don't hurt my knee. That worked very well and I have had much better results! I don't think you have to worry at all about just going up 2 thirds of the movement. It's working great for me.

[@85nikki96]

@@taz0k2Thank you!

[@SpiritWolf]

Isn't LAQ contraindicated for ACL

[@philiposbrooks3337]

Tkes are pretty bad ass too

[@Sleepyer2681]

I thought leg extensions put so much pressure on the knees?

[@smilesmile7330]

They addressed how to avoid it

[@mishkathlay]

did you watch the video?

[@trainwellracewell]

Science has nothing on Bob & Brad

[@almor2445]

Ankle weights? I lifted 50kg on those machines my first try and it was just about heavy enough to limit me to 12 reps. Never found a 50kg ankle weight! Lol

[@dawnmoore3909]

What about hamstrings? Mine are always lagging behind everything else.

[@LooknJB]

with you on this comes down to genetics!

[@usermo]

Is it my quads that help me get up off the floor?

[@usermo]

@@TomGibson7777TG thank you I was concerned about the legs only but thanks for the other information. Peace

[@usermo]

Hey Tom if I'm on my knees and I want to just put one leg up stand up with no arms what muscles would I have to build up

[@usermo]

@@TomGibson7777TG well thank you mr. Gibson for your information I am just trying to get my legs working again I was quite sedate for a long time and I'm just trying to get the muscles built back up so I can go upstairs and get up off the floor without a lotta trouble so again thank you for your information and help! Peace

[@usermo]

@@TomGibson7777TG thanks again Tom I'm going to give it a go and see how I get on.

[@sjr7822]

@@TomGibson7777TG I saw someone that lost weight just from climbing her stairs. I'm having problems climbing a ladder, I still have work to do on the second-floor level and it is the quads that are weakest, I never use to have any trouble until I hit 78 and everything just seemed to fall apart all at once, odd Here's hoping this exercise will do the trick, I've got 2 months before the snow goes and I'm back outdoors!

[@ampecsu]

4:26 Brad with the swinging feet lol

[@richardnwilson]

When you say three sets of 10 each how long between sets? Thank you good video.

[@tabcobra]

Richard Wilson About a minute.