The Only Bulletproof Knee Exercises you need.

[@Strengthside]

Beginner Level: Top Portion Squats x5-10 - work to single leg. Knee Squats x10 +10-30 second hold. Half Kneeling Hover x5 sec. x3 reps repeat 2-3x Intermediate Level: Poloquin Step ups x8-10 Slant Board full Squats x5-10 x 2-3 sets Couch Stretch x30-60 sec. Half Kneeling x 10 sec. x2 on each side x2-3 sets Rock Solid Knees: Half Kneeling switches x 5 (alternating back and forth) Poloquin Step Up x12-15 - add height x3 sets Toe Squats x5-10 (controlled eccentric) x3-5 sets Couch Stretch x60 sec x3 sets Always pay close attention to how your knees feel. If there's any discomfort, back off for the day. Do a regression or just give the knees some rest before coming back. Enjoy. Next stop sissy town.

[@eliwilson8357]

Is this something you’d do as your lower body workout or something you can incorporate everyday as mobility work?

[@ericmalitz]

@@eliwilson8357 It covers knee extension. Eventually you’d progress to weighted versions. It’s progressive strengthening; it’s not every day.

[@Strengthside]

@@eliwilson8357 This could be your lower body strength session but probably with some added work like a Hinge movement and some lunging!

[@Strengthside]

@GenXinvest-wu9gz hope it helps!

[@shankstuv]

​@@Strengthside can you please recommend a hinge movement to add to this workout? Also, forward or reverse lunges?

[@ChrisJonesStrengthJitsNC]

At 53 and skateboarding 6-8 hrs week my knees started to get achy. I added couch stretches, slant board squats, and assisted sissy squats to my routine and it’s made a big difference. Holly Springs, NC.

[@Strengthside]

amazing work love to hear that!

[@JCVDredd]

37 and skating, same thing man! I am about to start adding some of this to my routine!

[@derekparkes5449]

Huh! Same - 57, skater, achie knees. Now sissy squatting feeling so much better. I'm a total sissy!

[@davidprovost3537]

68 years young in Berlin, Vermont. Slant board squats and deep knees-over-toes squats have helped a ton in preparing my knees and quads for hiking as they mimic steep downhill walking.

[@Adi_Bossanac]

Keeps you not falling down the stairs, old man. Good for you.

[@nemonixniemann]

@@Adi_Bossanac Cunty attitude, kiddo. Not good for you.

[@Adi_Bossanac]

Right, I apologize. I wish you all the best, my fellow men if you are good men.

[@nemonixniemann]

@@Adi_Bossanac Thank you for your reply. :) You too!

[@robbstark8275]

Samara, Russia. Backward walking and sled pulling helped my knees the most.

[@tsleong1]

I like backward walking, especially down hills. Sprinting up, backward walking down. 🙂 Sprinting up hills is easier on the knees than on flats.

[@shaunflow]

Lunge hovers and lunging made the biggest difference to me. You mentioned body weight lunges in one of your recent videos and it’s been so effective eliminating knee pain when I bend down. This is so helpful when playing with my daughter and also when training BJJ. London, UK.

[@Strengthside]

awesome to hear. The simple lunge is sometimes overlooked!

[@niro750]

I have a torn meniscus and the (I think) tendons over my knee have issues. I'm struggling at my hyrox classes etc... The physio gave me some simple exercises but I think I may look into some of these too

[@hexagr]

Surprising how often mobility issues are overlooked. Great upload. Thank you for your service.

[@Strengthside]

I agree. Thanks man!

[@LAlyStudios]

Hi! I'm from Miami. Years ago I was diagnosed with patellofemoral pain syndrome. The knee bends with hand assistance, and the couch stretches have been helping me so much! I've never been able to squat down low comfortably since it was painful to crouch or do yoga poses like the Malasana pose. I'm not quite there yet, but I already I feel great improvement. Im so grateful to have come across your page & thank you so much sharing your knowledge, Josh! 🙏

[@Strengthside]

this is wonderful to hear! Keep it up, it's amazing what you can change if you do something one a week for a long time!

[@terryaitch6888]

Thanks!

[@chrisgarty]

Best knee exercise: Squatting to kneeling, sitting on calves with feet flat extended, then tucking toes under and squatting back up again. Repeat 3-5 times. Do it every night. Other favorite that is complementary and a replacement for the couch stretch: sitting on calves with feet flat extended, leave torso all the way back to flat and hold for 30 seconds. Do it every night. Can work up to this by rotating to touch one shoulder down, then up to touch other, then repeat both sides, then go straight back. I’m a 46-year-old guy still playing soccer with guys in their 20’s and 30’s and coaching my kids. Knee, ankle, and foot health is key to keeping physically active as we age! Thanks for the great movement tips!

[@somersby64]

Vancouver here! I would say the couch stretch has been the biggest gamechanger for me, because of how scalable it is and how much impact it has on the knee, and the hips too!

[@KozmicKarmaKoala]

Thanks Man ! ALL OF THEM ARE HELPING ! Much 🧡🧡🧡💛💛💛💚💚💚 from full Dystopic NYC ! 🤢Am 60 and lean and mean .

[@cyke171]

I’ve had knee pain for just about 10 years. Issues with Plantar Fasciitis and flat feet too. The pain does negatively impact life daily. It sucks. I’m hoping following this routine will help. Appreciate all the work that you guys do. Thanks! From NYC.

[@shamaskamran9783]

Any updates on your progress?

[@jonascrowder4067]

I’ve struggled with patellar tendonitis and slightly ‘uneasy’ knees - I also have flat feet. The knee squats into full slanted squats into the couch stretch work amazing for me! Have loved your channel for years. I’m in Byron Bay, Australia. Peace.

[@schlagergold24]

Hi, writing from Germany here. Poloquin Step Ups and Tor squats have helped me most for knee strength and stability.

[@schlagergold24]

* toe squats

[@Alan-uw6ik]

I am a 62 year old martial arts instructor and a former army Ranger. And of course, there's the whole jumping out of planes thing. My knees have just begun to give me trouble. Of all the exercises you did, which one is the safest to start out with. I'm in excellent shape outherwise except for some arthritis and general getting old pain. The video was excellent by the way! 🙂

[@rafaeld265]

Illinois here. Daily couch stretches and a mix of reverse lunges, split squats, and deep knee bends have worked for me.

[@MyCoolSea]

Cincinnati Ohio here! I'm 31 and recently began my fitness journey after slacking for my entire twenties. Half kneeling hovers while low to the ground and rotating are a game changer for me in terms of opening me up and giving me relief while building strength and mobility. I feel like they also help my hips somehow. Hover lunges are interesting, I enjoy lunges very much and will be including the hovers in my routine.

[@Sarafanman]

44 recovering from ACL injury that has come back, doing the essential stretching and bottom squat hold from your other videos have helped most, and now giving all these a try to help fix my knee for good. Melksham UK

[@lj9532]

Connecticut here... the reverse and front lunges have helped me immensely. All your tutorials are GREAT!

[@Anonymous-ic7ty]

Houston, TX. Bare foot Asian squats have helped my knees the most. Made for Movement. 😊

[@Strengthside]

barefoot for the win!

[@Sshheeyy]

This video couldn't have come at a better time, I was looking for knee strength/mobility videos and this takes the cake! I'm in Orlando, Florida! The couch stretch has been SO helpful in mobility during my inline skate sessions for maneuvers that require me to open my hips (ie. transitioning from skating forward to backward) Thank you so much for this video, I trust these workouts to help with my knee pain during my longer distance skate sessions since your other videos have helped me immensely!

[@Strengthside]

Wonderful to hear it! Cool to hear it's helping you skate better!

[@katrinafrost7442]

Definitely love this!! Will continue watching your free content and if there is a one month trial training for beginners I’d definitely be interested! I been doing yoga for a few years but just got into a daily routine recently and definitely want to increase strength and flexibility at the same time

[@JohnEsling]

I'm in the Destin Florida area. My knees have been a mess for years so all the exercises are helping me regain strength and mobility. Thanks for all your help!!

[@pianokey731]

Hi! I'm in Wisconsin. The couch stretch has definitely helped my knees! I''d love to see the advanced kneeling exercise, as well as exercises to work on the feet and ankles.

[@SusanHughes-js6xe]

Love this! Could you please do a video with more exercises on the slant board? It looks like a very versatile and beneficial piece of equipment. Thanks, y’all!!

[@RoseBeef.]

Hey from NH ! I have no idea when or why it started but my left knee has always been a little funky. Couch stretches started out pretty tough but I've gotten much deeper and more relaxed into them. Lunge hovers are also something I naturally discovered really help me out during mobility routines and being in a crawl position. I found myself lingering in hovers for a bit to feel into the intensity of it and to understand the imbalances between my knees. It's still a little clicky but never pain and def less twangy than it used to be! Much love and many blessings

[@Strengthside]

It sounds like you're truly committed to your knee health journey! To keep you motivated, we'd love to send you a pair of new Strength Side shorts. Just send an email to [e-mail] with your shipping address, size, and color preference (black or grey), and we'll handle the rest. Keep up the great work! 🤙

[@RoseBeef.]

@@Strengthside Whaaat no way thank you so much!! You guys have really helped me out and I've learned a lot of great moves along the way. I'll get on that email. Thank you again, this is such a great surprise!! 🥰

[@vgonzo1501]

Allentown Pennsylvania, I have found the couch stretch on my bare knee to floor to be the most effective at improving my knee strength and quad flexibility. This is my first comment on your channel, but I have to say I am a huge fan. I found this channel about two months ago and started the Daily Practice (and bought the book). My flexibility is already way more advanced than I ever thought possible. Thank you!

[@djsarahconnor9716]

This is one of the best sequences I have done. I have one knee that had surgery at 19 with realignment of the patella. I learned later on that I could have corrected the pain situation with physiotherapy. Always doing sports the quads have been a weakness difficult to surpass. These exercises are very effective and the 90 degrees stretch at the end is fantastic. Thank you for all your dedication .

[@bigbert5334]

I think this is the best video I've ever watched.... from reasoning to reps definitely a gem!!! Thanks for the advice 💯

[@daijoubui]

As a climber, definitely the couch stretch! Just recently injured the meniscus in my knee so looking forward to incorporating these exercises. Currently in the LA area!

[@genevievegreene1595]

❤ I will try these My knees been trash since I was like 12. Thank you for showing this.

[@michaelmarcano9200]

I'm in Texas and I have to be honest I'm going to start doing these exercises for my knees as I haven't done anything to strengthen them yet! Thank you guys! Shorts look great too!

[@geofflm3264]

I’m from Mazamet, France; Just started this routine and as you said, the lunge is much harder than it looks! I practice yoga, and I’ve always had uneasy knees, with some weird cracking and stuff that shouldn’t move. Hopefully that series will help build stronger knees that don’t pop anymore. Cheers 🎉 (And nice shorts by the way!)

[@burlharper5383]

At 70 years of age and only starting on my knee flexion exercises the Slant board has been a great tool for me.getting more confident in my knees mobility and flexibility by the day Thanks for the information. Great video

[@hagenshults9485]

What’s up guys! Your videos have helped so much with my strength and mobility journey over the last year! I just did some of these following along and liked the half-kneeling switch. That couch stretch is a beezy though. I’ll get there soon! Love from Boise, Idaho.

[@jothidas369]

We definitely want a dedicated video on Sissy squats and it's regressions & progressions to make maximum out of it.

[@urbantang244]

Madison, WI. Half Kneels with swaying or rotating from side to side, are my life savers. Tore a meniscus over a decade ago and these are what helped me really get back into deep flexion.

[@samshareslife]

your channel is godly man - always bringing such high value, clean info in a smooth way

[@blaisetzu]

So many people have bad knees and when I normally run or hike downhill I can feel it. I thought it was simply genetics. But more than half reason (or main reason) I recognize now is due to lack of targeted exercise & while only doing basic stretches. But I first started noticing an improvement while doing yoga sitting on my heels with folded knees in a full bend. Which is a great stretch. But thanks to this video I am learning there is a lot more exercises I can do. I'm looking forward to continuing to fine tune my body and bullet proofing my knees because that is exactly what I need!

[@manolojimenez4970]

THIS WHAT I NEED AND WILL DO IT ALL THE TIME. . ANY MORE BRILLIANT HELPFUL EXERCISES FOR KNEE AND HANDS?

[@DolhaFTW]

Hello. Romania here. I feel like toe squats and couch stretches helped me the most for knee mobility and strength. Thank you for the content🙏💪

[@michellemcauliffe1806]

Bend, Oregon. And the couch stretch i found most beneficial. Thanks!

[@matttcameron_]

From Philly here. I think the couch stretch and the half-kneeling (and other low to the ground movements) have helped my knees the most

[@SarahHogan-gw2lu]

I have been doing the routine in your book and the hip flexor stretch and seiza has helped tremendously on getting to a full knee bend. Thanks for everything you guys do! In central NC!

[@davidgalvezruiz1638]

For me, the Polequin step up (and the Patrick step up variarion ) seems to be the exercise that helped me the most for my knee pain. Thanks very much for your work and greetings from Ndalusia, Spain.

[@manuelalvarez3394]

Hello I'm an Intermediate Level and I've been following you for about 5 months can u possibly make a follow-along video for stretching for Intermediate Level. Thanks to you , you made my satica pain go away, and my feeling is better than ever thank you and keep making these videos .

[@riderzachariah]

after aggressively riding freeskates for a few years I started to run into knee problems which didn't bother me - until I just tore my meniscus I think - but doing these exercises show how weak my knees truly are in some areas and how much I need to strengthen them. Already starting to improve and I only started them today. Wish I knew this earlier but thank the Lord I found this now in His providence. Thankyou very much for this man

[@carolefoster6355]

i love watching your video's they are so inspirational to helping other's.

[@ecod7r]

Strength Side, your videos are Gold; its been a while since you done a video about diet and food, supps to eat to increase and balance hormons. Really appreciate if you done this in upcoming video. thanks.

[@stevesteve9621]

The only bulletproof knee video needed as well✌️👍👍💪

[@king.odp777]

I’m here in Plano, Tx and I have definitely been enjoying the toe squats, slant board half squats and the half kneeling position. These have been really good to relearn these patterns and rebuild my knees.

[@swizzedits9922]

41, Basketballer. The couch stretch definitely helped my overall of knee health. Elongating those muscles helped even out the overall strength of my knees...Thank you... From Australia (love the shorts)

[@Strengthside]

same here man!

[@apriljohnson6191]

Hello from Indiana! So far I've been doing single split squats for knees, but look forward to implementing some of these exercises. Thanks!

[@zlatinzlatev3439]

Berlin, Germany Toe squat really helped my painfull knees get back into shape. Also adding ballance segment like squats on BOSU ball and walking lunges got my knees and legs ready for the real life situations.

[@DerrickDaniel007]

50 years old 3rd generation "knee problems". This video in one week not only rehabed a jiu-jitsu injury, life long knee pain is gone. At two weeks I've had people make comments about my flexibility increases. I'm already able to knee jump to squat already. Kind of mad I didn't find this sooner. Thanks for what you do!

[@lysandrosargyrou4000]

Long long away from Cyprus!! Inspired from your videos, i have created my own slant board and i have been squating with it the last 3-4 months! Thanks!

[@s4drl]

Thanks a lot coach

[@ChrisCornell-w2t]

Hailing from Hawaii, intermediate. Have been working on knee rehab exercises for 2 years since knee surgery. Going to start incorporating the toe squats and sissy squats into my routine. Also interested in the ropes course! Thanks for the content.

[@juliag28]

Germany here! I think the ATG Split Squat and Toe Squat have made the biggest difference for me. They both work the knee really well but the ATG Split Squat also stretches the back hip which is really tight for me. 😊 I use the Toe Squat when there‘s no step for me to elevate my front leg for the ATG Split Squat or when I am short on time.

[@billymciver3101]

Glasgow Scotland here kneel on a ball gave me another way of getting in to a lower ground position for kneel on ground cheers for that

[@danhemsley]

Couch Stretch has unlocked so many movements for me. South East England. 🤟

[@viking2fi]

Minnesota here, the couch stretch has helped me a lot.

[@worldspottingexhibit]

Couch stretch for me 100%! In the Toronto area, thanks and good luck all!

[@worldspottingexhibit]

@@Strengthside Woo thanks a lot, I'm excited to try them out! Email coming your way :)

[@worldspottingexhibit]

@@Strengthside Hey again, I haven't received any response yet... following up with an extra email today.

[@punkbucket7134]

lincoln, nebraska! honestly the duck walk has been so so so good for my knees.

[@simonedwards3577]

If I could subscribe five time I would. Thanks guys, i've never beaten my knee problems, I made a slant board like ten years ago, I'm going to get back into it.

[@Balajiml03]

I love your knee strengthen exercises and I follow them. Very impactful and good learning for me. Keep sharing and thanks a lot.

[@marlonsprenger]

Just bought the rope course 👍🔥

[@Strengthside]

enjoy its a blast

[@ClamsGym]

Hawaii - nordics and reverse nordics progressions + backwards walking have done wonders . Sissy squats and touchdown squats / poloquin steps have been very helpful too .

[@wilmshd7707]

The couch stretch is the one I know for the longest and used a lot! Huge fan of it. (From Saarand, Germany)

[@ninashirley432]

Thank you my old pt wasn’t doing a good job, I was scared of him I didn’t realize I was holding my breath and ended up with a bad knee after years of him saying how is your knee I had no knee problems before training with him . Thank you

[@thefreckledcyn8826]

Dallas, Tx here and I the poloquin step ups are going to be my exercise of choice for my knees right now. It looks like like something I can do on my steps at home. Looking forward to making my knees stronger I have menicus issues

[@TheEmilewatson]

wow these are some very cool exercises for your knees I will do these exercises great content

[@reemsoliman2099]

London UK! Poloquin step ups were totally new for me and helped strengthen and work on my balance

[@chuckg1177]

Thank you very much!

[@maryschwalm2905]

These are so well explained as well as demonstrated. Thank you

[@tullyparker]

Denver! I enjoy doing deep flat-footed squats but adjust weight between each foot and ankle, one side at a time. Love the videos! :)

[@garrisonglaittli6428]

lunges and the lunge hovers have definitely helped me the most with my knee pain. plus they’re kind of fun to do. lol love your videos!!

[@veronikamcduffey5597]

This guy explains everything clearly

[@unclebearsrodeo1997]

Chicago Illinois. Thank you for this vid. For the last month I’ve been really working on my knee strength and it is slow progress but it is progress. This video is really informative and I appreciate it thank you. And…hanging out in assisted low squats and going slowly.

[@vafamf]

These are all great drills and I have used them all at one point or another. I'm in my 60's now and have no knee pain and can do any activity I chose without worrying about whether my knees can take it. I like the way you work your progression's but I were to pick 3, I would say full slant board squats, couch stretches and toe squats.

[@CS-dl5vh]

Texas here. Split squats, cosack squats and couch stretches have helped my knees.

[@zeus7545]

Thank you.

[@Adrian-vk1cu]

Sydney, Australia! Using squat wedges for my squats has been a game changer!

[@bjorninlalaland5782]

Thanks bro, gold!

[@zhifengwu2384]

from NYC. The Couch Stretch that I learned from you is definitely the biggest help on my quad that's stiff af. lol

[@ericmackey587]

Montgomery Alabama- been watching your movements for a few years now and learned to do the Pistol squat. Now regular part of my routine in my 50s. Wish I could handle a jump rope like that!

[@rondorascott1207]

8:29 Savannah, GA I love that there is a way to strengthen the knees as an alternative to knee replacement surgery. I’ll start with the squats on the incline board. Thank you for the helpful information.

[@SpaceDjoxy]

Huge shoutout from Serbia! Big fan of the channel! I enjoyed the ATG split squat and slanted squat for the most time. 🤘

[@michaelblount2522]

Gonna give this a try

[@keithbowman731]

I had knee surgery in 2019. I need these exercises. I hoping to get more mobility in these over 53 year old knees.

[@keithbowman731]

Tennessee

[@andrewbrown6462]

I’ve been using the slant board to build my VMO here in Indy and I’ve seen a huge improvement in my knees. Side benefit as you pointed out, my ankles are stronger too!

[@jackthe15headedmonster25]

Im from Chicago! The Toe Squats for sure has helped me out with my knees!

[@etharding1]

From Illinois, couch stretch and squatting has helped. I need to make a sequence from this video and do it everyday. I have your mobility program and can feel the progress already.

[@lisaneville6155]

Ottawa Canada. Looking forward to trying out these exercises for my knee. I do couch stretch every other day to help my knees but those Poliquin step downs are the best!

[@masonwaddell4581]

Top squats and knee squats have helped me a lot. Elgin, Illinois.

[@eliasuzzi3125]

The simple position that helped me the most is seiza. When I started following you, in 2019, I couldn't even get my butt close to the heels. Now I can fully sit on them, so thank you! Rimini, Italy.

[@Infiniteloveoracles]

Hi strength side! I absolutely love you guys absolutely adore you guys. My 14 year son loves you too !! And so the best exercise I love from you all is the one we lean on our toes and squat up snd down. I am a yogi so I get you guys😊💕✨✌🏼🌼

[@felixharvey7292]

Youre a legend!

[@stanleydombrowski8248]

You are smart and good 🙏🏼

[@SivanGunasingam]

Long Island NY send me two colors of the shorts lol the slant board squats has helped me soooooo much .. also.. Im hooked on the pull up and squat routine ...