So many peoples feet pronate mine did before I recently bought toe spacers and it’s helped my knee pain a ton as well as isometrics… and yes now I understand the mid foot analogy properly it’s so dumb everyone says push through the hell but that just encourages ankle cave leading to problems
I have torn meniscuses (menisci?) and with my insanely mobile ankles, it's my knees (not ankles or hip flexors) that can't keep up with the exercise. I have found that regressing back into bodyweight squats is a more suitable entry point given my conditions. Once I can comfortably sit on my calves again, I'll progress back into the atg split squat...
This is great info! The medial side of my knee hurts so I cannot bend all the way down while my right can go with no problem calf to hamstring carrying weight. It started hurting when I added plain old rear elevated split squats. Not sure what heppened. Anyway, my calf is super tight on that leg too, especially along the tibia. I do a lot of hiking and working out in the gym so I can't be still. Never had knee pain in my entire life until now so this is baffling me.
Glad you found the video helpful! Hope the recovery is quick :) if you need any guidance and would like help with the issue online? Always welcome to reach out to me at greg@sportsrehabexpert.com and happy to discuss what that would look like!
@@petznassloukas7124 good suggestion for the people who have the mobility and want to modify. But it doesn't address the root issue, which is eccentric tolerance of patellar tendon. Keeping the back knee straight actually avoids this. Which to your point, might be necessary if inflamed. But if it is a strength issue, keeping the leg straight does not address this!
@@sportsrehabexperts @sportsrehabexperts for me, the pain occurs at the bottom of ATG squat (back leg) when the hip flexors are stretched, and while on that stretch, I feel that my medial meniscus part is being stretched too and it causes pain. What can I do?
@@petznassloukas7124 if you'd like to have a movement evaluation, which is likely what is needed to address this issue. Then you can email me at greg@sportsrehabexpert.com and we can discuss what working together would look like.
I have external tibial torsion so there’s no way for me to biomechanically track my knees over my toes.. I do have constant medial knee pain. Any advice?
Depends on the extent of the genu varum. DO NOT shove your knees out! But more times than not, this is a hip and foot issue that presents itself at the knee
@@dionbooras2878 no....Many people like to push their knees out during a squat. A lot of people like to do this as they lunge as well. This likely isnt going to help you. That being said, I've never seen you move so you should take any suggestion with a grain of salt. Assuming you have the ability, their is no issue with your knee going over your toes. If you don't have the ability, don't force it. If you need help, work with a provider you trust. If you want my help you can enquire at greg@sportsrehabexpert.com
Since starting ATG I have developed medial and patellar knee pain on both sides. I think it's the split squat? It is uncomfortable for my back leg/knee when I do the squat. I have the same pain when I try and stretch my hip flexors in the couch stretch.
Sorry for the question on such old video... My problematic knee is my right. When I do this ATG Split Squat it hurts the opposite knee, not the one that is bending, but the other one that is touching the floor. I'm a recreational runner and I feel like I've got the runner's knee (my righ hip joint clicks audibly when I lift my right knee, without pain). I was adviced to do strenghtening exercises for the glutes and hips, this seemed to target a lot of areas. Any suggestions? Maybe I should just do other exercises.
No worries, thanks for the comment! In short, you have a loading intolerance to knee when you are on the ball of your foot. Long answer, watch this video - ruclips.net/video/_VQcKK2mbJM/видео.html hope that helps. If you ever need more personalized assistance. Feel free to visit sportsrehabexpert.com and check out our workout/rehab program!
I have a client with a meniscus tear, and I've attempted the ATG split squat with him. Unfortunately, he can't perform the exercise without severe pain so I have him doing step-ups, goblet squats, and leg extensions. Are there any other modifications that can be done to add this to bring it back into my client's routine? Also, his back leg that stabilizes on the split squat causes a shooting pain in his right ankle that radiates to his anterior Tib, I'm also wondering if there are any tips you can give to fix that issue.
Its generally a load and range of motion issue with meniscus. You have to back off one or both variables. For example, can they do tap downs from a 4" step? If they can, likely you have more of a range of motion sensitivity then load to the meniscus. But both variables need to be progressed from whatever current starting point they are at.
I started doing this and feel less pain when playing basketball. Sadly today after I did them and increased the weight, there was a shooting pain up the lateral side of my knee and all the way up to my hip. How do i prevent this pain?😥
Generally same thing (too much pressure on back leg). But also probably have tendency of toe out with squats as well as pressure through medial side of foot that has transferred over into the split squats...Never worked with you before as far as I am aware of though, so just a guess and not advice
What do you recommend if one side is painful when going too deep while the other can go to full depth without issues? Should I keep training full depth on the leg that can handle it or will that cause problematic imbalaances?
Your fine to train the other side if that does not hurt. You'd want to be doing other things to improve the side that is bothersome. What those things might be are hard to say not knowing the issue and never seeing you move.
So is it really possible to perform the ATG split squats without pain when I have a partial meniscus tear on my left knee? I still crush my Leg Days with some minor modifications and wrapping my knee, but I fear this deep squat may really annoy my knee. Any advice?
You are not going to be as strong in this deep range. It will take humility to not push through pain, modify the activity the amount necessary to not be painful. Because the exercise that your tissue is capable of right now will NOT feel like you are "crushing" leg day. The capacity your tissue has in deep ranges is NOT the same as middle range motions or the top range movements that likely you are doing in the gym. If you want specific help you can email me at greg@sportsrehabexpert.com
any suggestions for someone working this who is 5 weeks out of meniscus surgery? i have worked them for low reps on a 6' elevated surface and it hasnt been horrible. i have actually had more issues with pain when my injured knee is the trailing leg.
very common to get pain in the back leg with the lunge. Generally means the patellar tendon strength isn't up to par, or you don't have full knee bend passively back yet after surgery. 5 weeks is still early so no need to force it. But you do want to have a plan of attack.
@@thetornprince138 I would suggest talking with your rehab therapist or setting up a session with myself online to address the problem. You can email me greg@sportsrehabexpert.com
I do not know your circumstances. Certainly there are differences among humans and this video is a generalized recommendation not knowing anyone's individual circumstances. However, many individuals and even medical clinicians place blame on external situations that are out of both you and the providers control. The body is VERY adaptable. Focus on what you can control, not some external event. Hip retroversion is very real, although probably overly diagnosed in the medical world. Again, I do not know your circumstances so not speaking directly to you with that statement. I would start to consider the daily habits you have that are influencing hip retroversion (or perhaps making it more pronounced) which has limited your hip adaptability over time from the sounds of it. Again, I don't know your situation. Forcing your body into a position is NOT a solution either, this requires a plan that is beyond the scope of a youtube video or the comments section.
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Seeing this at the gym rn, I can INSTANTLY feel less pain when my knees are simply going straight, thanks so much
Magic! Hahah its cool when it works like that. It's all about pressure distribution when a quick change happens like that
So many peoples feet pronate mine did before I recently bought toe spacers and it’s helped my knee pain a ton as well as isometrics… and yes now I understand the mid foot analogy properly it’s so dumb everyone says push through the hell but that just encourages ankle cave leading to problems
100% I think Biomechanics and Training muscles can coexist with one another!
I have torn meniscuses (menisci?) and with my insanely mobile ankles, it's my knees (not ankles or hip flexors) that can't keep up with the exercise. I have found that regressing back into bodyweight squats is a more suitable entry point given my conditions. Once I can comfortably sit on my calves again, I'll progress back into the atg split squat...
Certainly Steven, nothing wrong with doing squats. Bilateral movement building up to unilateral very common path!
I actually get sharp pain in the anterior of the knee of the back/straight leg. Always had this with Bulgarian SS as well.
Generally this is with a bent back knee, not a straight leg
This is great info! The medial side of my knee hurts so I cannot bend all the way down while my right can go with no problem calf to hamstring carrying weight. It started hurting when I added plain old rear elevated split squats. Not sure what heppened. Anyway, my calf is super tight on that leg too, especially along the tibia. I do a lot of hiking and working out in the gym so I can't be still. Never had knee pain in my entire life until now so this is baffling me.
Glad you found the video helpful! Hope the recovery is quick :) if you need any guidance and would like help with the issue online? Always welcome to reach out to me at greg@sportsrehabexpert.com and happy to discuss what that would look like!
Hi! I have experienced the same issue.
Try doing it with the back leg STRAIGHT. Works for me 😉
@@petznassloukas7124 good suggestion for the people who have the mobility and want to modify. But it doesn't address the root issue, which is eccentric tolerance of patellar tendon. Keeping the back knee straight actually avoids this. Which to your point, might be necessary if inflamed. But if it is a strength issue, keeping the leg straight does not address this!
@@sportsrehabexperts @sportsrehabexperts for me, the pain occurs at the bottom of ATG squat (back leg) when the hip flexors are stretched, and while on that stretch, I feel that my medial meniscus part is being stretched too and it causes pain. What can I do?
@@petznassloukas7124 if you'd like to have a movement evaluation, which is likely what is needed to address this issue. Then you can email me at greg@sportsrehabexpert.com and we can discuss what working together would look like.
Great vid as always
Your videos are awesome. Thank you for sharing this stuff.
Thanks Brandon!
I have external tibial torsion so there’s no way for me to biomechanically track my knees over my toes.. I do have constant medial knee pain. Any advice?
good insights
Thanks!
Do you recommend this for chondromalacia? I find when I do it my knee hurts afterwards
I would not start with this exercise if I was working with you and addressing chondromalacia. If in fact, that is what the problem is
@@sportsrehabexperts can you elaborate?
@@AlexStaveley if you have pain with the movement, don't force it. Not a good starting point
Do you have basic tips for people with bow legs (genu varum) doing the split sqaut?
Depends on the extent of the genu varum. DO NOT shove your knees out! But more times than not, this is a hip and foot issue that presents itself at the knee
@@sportsrehabexperts Thanks! By "out" I assume you mean no knees over toes for this exercise?
@@dionbooras2878 no....Many people like to push their knees out during a squat. A lot of people like to do this as they lunge as well. This likely isnt going to help you. That being said, I've never seen you move so you should take any suggestion with a grain of salt. Assuming you have the ability, their is no issue with your knee going over your toes. If you don't have the ability, don't force it. If you need help, work with a provider you trust. If you want my help you can enquire at greg@sportsrehabexpert.com
My feet are naturally outward pointing, if I force my knees and foot in same position and do the Patrick step up or ATG split squat my knees get worse
Never force anything!
Since starting ATG I have developed medial and patellar knee pain on both sides. I think it's the split squat? It is uncomfortable for my back leg/knee when I do the squat. I have the same pain when I try and stretch my hip flexors in the couch stretch.
Not uncommon and very possible. They are not necessary for everyone. But if you'd prefer to do them, take it slow and don't push through pain
Sorry for the question on such old video... My problematic knee is my right. When I do this ATG Split Squat it hurts the opposite knee, not the one that is bending, but the other one that is touching the floor. I'm a recreational runner and I feel like I've got the runner's knee (my righ hip joint clicks audibly when I lift my right knee, without pain). I was adviced to do strenghtening exercises for the glutes and hips, this seemed to target a lot of areas. Any suggestions? Maybe I should just do other exercises.
No worries, thanks for the comment! In short, you have a loading intolerance to knee when you are on the ball of your foot. Long answer, watch this video - ruclips.net/video/_VQcKK2mbJM/видео.html hope that helps. If you ever need more personalized assistance. Feel free to visit sportsrehabexpert.com and check out our workout/rehab program!
@@sportsrehabexperts thanks. i'll check this out
Thank you
Most Welcome!
I have a client with a meniscus tear, and I've attempted the ATG split squat with him. Unfortunately, he can't perform the exercise without severe pain so I have him doing step-ups, goblet squats, and leg extensions. Are there any other modifications that can be done to add this to bring it back into my client's routine? Also, his back leg that stabilizes on the split squat causes a shooting pain in his right ankle that radiates to his anterior Tib, I'm also wondering if there are any tips you can give to fix that issue.
Its generally a load and range of motion issue with meniscus. You have to back off one or both variables. For example, can they do tap downs from a 4" step? If they can, likely you have more of a range of motion sensitivity then load to the meniscus. But both variables need to be progressed from whatever current starting point they are at.
@@sportsrehabexperts appreciate the information and reply thank you!
I started doing this and feel less pain when playing basketball. Sadly today after I did them and increased the weight, there was a shooting pain up the lateral side of my knee and all the way up to my hip. How do i prevent this pain?😥
What about medial pain in trailing leg knee
Generally same thing (too much pressure on back leg). But also probably have tendency of toe out with squats as well as pressure through medial side of foot that has transferred over into the split squats...Never worked with you before as far as I am aware of though, so just a guess and not advice
@@sportsrehabexperts what would be the fix if this was the case?
What do you recommend if one side is painful when going too deep while the other can go to full depth without issues? Should I keep training full depth on the leg that can handle it or will that cause problematic imbalaances?
Your fine to train the other side if that does not hurt. You'd want to be doing other things to improve the side that is bothersome. What those things might be are hard to say not knowing the issue and never seeing you move.
So is it really possible to perform the ATG split squats without pain when I have a partial meniscus tear on my left knee? I still crush my Leg Days with some minor modifications and wrapping my knee, but I fear this deep squat may really annoy my knee. Any advice?
You are not going to be as strong in this deep range. It will take humility to not push through pain, modify the activity the amount necessary to not be painful. Because the exercise that your tissue is capable of right now will NOT feel like you are "crushing" leg day. The capacity your tissue has in deep ranges is NOT the same as middle range motions or the top range movements that likely you are doing in the gym. If you want specific help you can email me at greg@sportsrehabexpert.com
Can it be done daily ?
Possibly depending on your situation.
any suggestions for someone working this who is 5 weeks out of meniscus surgery? i have worked them for low reps on a 6' elevated surface and it hasnt been horrible. i have actually had more issues with pain when my injured knee is the trailing leg.
very common to get pain in the back leg with the lunge. Generally means the patellar tendon strength isn't up to par, or you don't have full knee bend passively back yet after surgery. 5 weeks is still early so no need to force it. But you do want to have a plan of attack.
@@sportsrehabexperts suggestions?
@@thetornprince138 I would suggest talking with your rehab therapist or setting up a session with myself online to address the problem. You can email me greg@sportsrehabexpert.com
How are people with natural retroversion of the hip supposed to do this?
I do not know your circumstances. Certainly there are differences among humans and this video is a generalized recommendation not knowing anyone's individual circumstances. However, many individuals and even medical clinicians place blame on external situations that are out of both you and the providers control. The body is VERY adaptable. Focus on what you can control, not some external event. Hip retroversion is very real, although probably overly diagnosed in the medical world. Again, I do not know your circumstances so not speaking directly to you with that statement. I would start to consider the daily habits you have that are influencing hip retroversion (or perhaps making it more pronounced) which has limited your hip adaptability over time from the sounds of it. Again, I don't know your situation. Forcing your body into a position is NOT a solution either, this requires a plan that is beyond the scope of a youtube video or the comments section.