4-Step Hip Flexor Protocol
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- Опубликовано: 27 сен 2024
- I believe the knowledge should be free.
And for 6+ years my job has been making coaching affordable.
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Thank YOU for making this possible!
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Ben has worked his ass off so hard to help himself and now he’s giving it all to us, thank you Ben!
You are welcome!
He was worked extremely hard. No need for profane language.
@@keithblackwell8951 no need for you to comment such a dumb comment. Why do you even care? not like he said anything ridiculous. Why do I even care?
@@gabrinjos104now you’re making me care
His dog is actively listening.
seems like dog have lower hanging left nuts as well. who would have known
LOL
Bro was learning
@@insurrectionist5099 Bro, bro bro bro, bro?
His dog has a name...
These exercises are immediately helping with my lower back pain
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The Best part is how simple you keep it!!
Thank you!
We're blessed with these videos Ben, this stuff has changed my life. I had hip pain and shin splints for years, within weeks of doing your exercises I feel invincible - I can run everyday with absolutely zero pain now!
That’s incredible! Way to go!
Thank you for all your hard work and helping everybody! You've really helped me!
Happy to help! Thanks for sharing!
Hey man, seriously appreciate your work and all the content you put out. You’ve changed my personal fitness and for my clients. I feel like I’m cheating cuz I copy and paste so many of your workouts for my clients. I knows their’s a lot of hate and bickering in the “fitness community,” but you’re the man.
I appreciate the support and thanks for sharing!
Improving the way you function does have an affect on how you look in a way. When you don’t function properly, you can look a bit awkward sometimes lol.
I used to have asymmetrical hips and that made walking look and feel awkward for me..
Working on my hip flexors actually helped a lot recently. Along with strengthening my glutes and core a bit. It’s not perfect, but it’s noticeable better
Good for you! That’s awesome and glad that has been working!
I love you and your content Ben. But one thing I wanted to add is: I've recently discovered is, what was limiting my L-Sit and hip flexor ability was actually Kyphosis in my upper back. Since doing a protocol of sauna + foam rolling + chest and shoulder stretching/mobility + back strengthening, it's opening up my whole posterior chain after years of lack of progress with tight lower back/hip complex/hammies+quads. Not trying to hijack your message, but just wanted to add that as it might relevant to some here as so many of us have been crippled since age 3 by crapping on potties, being forced into chairs at school and then at desk jobs. Peace and love. Your message is amazing and has helped me so much #ATG
I have the same experience. I think the only way to fix any kind of physical problem is to fix the entire body, not just the area that’s stiff/hurts
Appreciate the message and thanks for sharing! Glad that has worked for you!
@@TheKneesovertoesguy thanks for the reply. Seriously, your stuff is helping so many of us. Thanks for your work and mission
Best advice online for enhancing your mobility pain-free.
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I usually don't comment on yt, but I think credit is due here.
As a novice lifter (soon getting 40yo) I've been struggling with left knee and left hip flexor pain. I decided to give your protocol a chance and I felt the difference even after the first session. I've been doing these exercises ever since, and it's way better.
Thank you!
Wow! That’s epic and I am happy for you! Keep it up!
Great motivation for those with long term injury. THANK YOU.
You are welcome!
I appreciate all your efforts. You make a difference in this world. And I want to follow you.
I appreciate that!
wow. just did these and my low back and neck pain dissipated for the moment. Thank u so much ben!
Great job!
Recently fractured my knee.. These videos are amazing for me getting my strength back.. feeling better than before injury.🙏❤️
That is great to hear! Happy to help and keep it up!
I combine the basics, with the "greasing the groove" method of training.. results are crazy good 👍🏽
Great to hear!
I'm so happy you said sets and reps aren't magic, just keep them moderate. I am still a beginner as far as physical exercise goes, got first into it about a year ago. I've had debilitating ocd (not the fake "I like to organize lol" type, the real shit) that gets me so obsessed with doing the exact right numbers or feeling like a failure. But when a veteran who like me came from the severe chronic issues background says it's all about the movement, I feel so empowered, I've meditated for years already, every single day, when I was too fucked up to get out of bed and couldn't move my body I could work on this, I know when something feels right and when it feels wrong, I've not wasted my time, this skill can be my biggest asset. And in all your kind and generous sharing from connecting with your own results from obsessing over every detail, in training the body just like that, I have hope for a very bright future. Thankyou Ben!
WOW! I am so happy for you and glad to hear this can help out! Thanks for sharing and keep me posted!
The "sets and reps" are such a small box to put yourself in, I bet your body is thinking you you found these videos and are willing to try these ideas and have persistence when it gets difficult..
I think you deserve 10m subscribers, incredible quality content for free
Really appreciate it!
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I do ATG exercises at my local Crunch gym, and while at first the gym go-ers and my ex saw me as a weirdo for doing them, I noticed after a few months of seeing my progress I've gotten some people to experiment with some of the exercises on a regular basis!!
Spreading the love one workout at a time! Thank you so much Ben
That is incredible! Way to go!
ThankYouThankYouThankYou!!! Will be implementing everything! Very much appreciated.
Glad it was helpful!
The audacity to live authentic 😊
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I love it that you don't look at things as right or wrong but as effective instead.
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you should collaborate with Jujimufu!
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This man has provided some of the most beneficial content on this platform and does not get the respect he deserves. Thank you!!
I appreciate that! Thank you!
Who says he doesn’t get respect? Comment section is full of admiration for him.
@@oolala53 Are you really arguing as to why he shouldn’t be more well known and regarded in the fitness industry? 😳
Thanks and God bless you my friend!
You are so welcome!
How did I miss this? Awesome! ❤ Thank you
You are welcome!
the dog is so chill, half the video i didn't even notice it was there! love it
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Yo your awesome man, love your passion.
I appreciate that!
Yo! content is super helpful as always LOLL but if i were to use a backpack and walk backwards, would that give me similar benefits as the backwards treadmill? or maybe using a resistance band? Thanks dude
Good ideas! Both can work great!
Thank you for putting your knowledge out there! Be encouraged, these methods are becoming more normal in the average gym. I'm seeing people backwards walk on treadmills - it's a start 🤗
Thanks for sharing! That’s awesome!
Thank you for these videos. You’ve helped my yoga practice tremendously.
Glad you like them!
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Thank you for including sets and reps this has helped hugely!
Great to hear!
This is GOLD!! Thank you!
You're welcome!
A progressive senior training book with modifications would be awesome.
ATG For Life on Amazon and my mom’s Older & Active program is on the ATG app (atgonlinecoaching.com)
thankyou for your passion
My pleasure!
Thank you for changing so many lives, self included!
You are so welcome!
Ben, I've been following you for about a month now. I've played hoops my entire life out of love of the game, now 58. I want to continue to play with my son and I can't right now due to this hip osteoarthritis diagnosis, which is causing pain and limping in my left leg/hip, but I plan on fixing it. I watched a lot of your videos but could not seem to get them in the right order, so I am starting at zero with the book. I am hopeful it will help. Thanks for all your videos!
Zero book can be a great start! Covers the split squat, couch stretch, and you can use the L-Sit as well! I encourage the hip protocol we have on the ATG app and this way we can guide you through this!
@@TheKneesovertoesguy - Thanks Ben, I'll start with your Zero book and see where it takes me. 🙂
Training this way for awhile now. Didn't think I would be able to carry my daughter up the stairs anymore at bedtime, but now my knees and legs feel like I am 20 again! This is the way to stay in the game! 💪
That is incredible! Happy for you!
Hey, what a great vide..... and there's some dog balls... and back to the video ;)
🤣🤣🤣🤣🤣 I just told Lucky and he’d like to formally apologize. 🙏❤️
@@TheKneesovertoesguy Lucky doesn't have to apologize for being a dog :)
This is great. Thank you!
You're very welcome!
Ben, im a boxer and i have to train leg once a week with heavy weights to generate power
Is it enough to train leg twice a week once with heavy weights and the second with the ATG program to to get over my knee pain?
I think Knee Ability Zero could work well for you and is performed 3x a week. Knee Ability Zero is 3 sessions per week (M, W, F) with optional upper body and flexibility on off days. The days you do the 3 sessions can be changed by you to fit your schedule.
You may do the movements before or after your other training. It's your choice. Try it either way and see what works best for you. For instance, the Knee Ability Zero movements can be a good warm-up for your other training.
@@TheKneesovertoesguythank you i really appreciate that❤️❤️❤️
I will complete my high school studies in a few months and then i will start knee ability zero program after that. Until then, I will try to train according to the information and exercises on the channel.
I've fell on my knee on the ice over a month ago and its like the day it happened it hurts so bad ..I bet i do this and it'll help
Definitely some great tools here! I would also checkout this video which is where I would start: ruclips.net/video/Jwu8f42rLuI/видео.html&ab_channel=TheKneesovertoesguy
You are such a good guy man. Beyond the athletic abilities you’ve earned throughout your studies and effort, your earnest, humanitarian outlook and philosophical approach to your business is inspiring. Thank you for helping so many people and for seeing past so many of the empty traps in life. From an injured athlete to another, thanks Ben!!
I appreciate it! Thank you so much!
Commendable mindset to your approach to this stuff. Sticking to your purpose!
I appreciate that!
Thanks for all your videos 💪👊
Glad you like them!
When stretching the rectus femoris ( knee on pad floor) you mention squeezing butt as well. However when in the stretch should your heel be pressed against your butt or should ankle foot be flared out to side of butt?????
Heel can be pushed up against the butt, but also would find what feels most comfortable here. It can also come slightly to the side which is alright!
Love it Ben and the dog too great helps again thank you coach
Happy to help!
Super video again Ben well done thank you very much,stay safe and healthy
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I can confirm ever sense i started doing split squats and the horse stance my leg and hip mobility is way better and getting back into shape.
I had a double hernia surgery years ago when i was a teenager and it has severely reduced the athleticism in my hips for a while doing split squats lunges and the horse stance helps open me up and strengthen my weaker points so much. P.S people need more of this kind of information keep up your amazing work kneeguy
That’s awesome! Well done and thanks for sharing!
Thanks Ben
Any time!
The father we all needed
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I love the information and I love seeing the kids toys everywhere!! Keep up the great work, Ben! Cheers
Thanks so much!
Thanks so much for sticking to your plan!!!
Of course!
Love it! You are like a megachurch pastor but you are delivering the word of Longevity!
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50yrs old and doing front and side splits at the gym the other day. Several members and trainers asked… HOW?
Well… this hip protocol is part of the answer.
That’s awesome!
It's so weird to me that trainers who are supposed to know this kind of stuff and be certified and blah blah blah seem surprised by this.. I mean the things that you can do.
How did yiu get your side splits..?
@@peterk3028 split squats, RDLs and couch stretch. By the time I finished ATG zero I was very close to full splits. Adding load to full range movement unlocked them completely.
So I was running while my right knee was hurting..probably not a good idea, and I currently think it's a patellar tendon problem.. very interested in your videos have watched four or five..i miss my plyometrics..
Sorry to hear about the knee pain! Would not aggravate it further with running. Let’s try and find a pain-free entry point and build from there! Step 1 is backwards walking. If you can walk, you can improve your knees: How to Start Improving Bad Knees Right Now
ruclips.net/video/Jwu8f42rLuI/видео.html
I would also checkout my 4 step knee checklist: The ATG 4-Step Knee Checklist
ruclips.net/video/KfK5OLcctAc/видео.html
Can help you get full knee bend to a pain-free level and start to reintroduce running when ready. You got this!
Hey Ben, love the vids. I was just wondering what I could do for these stretches to kleep my hips aligned and upright. I find that my right hip dips down more than my left, any tips to keep my whole body in alignment?
I would scale back the exercises. If you notice some misalignment try elevating the front foot more for the split squats and using less weight on the hip-flexor raise.
Lucky is just like me, listening!
Perfect!
Just finished watching your hip flexor protocol video, and I felt compelled to drop a comment here. Your authenticity and rawness in presenting your knowledge are not just refreshing but truly inspiring. It's evident that you're deeply committed to your dream of educating others, and your grit to stay true to this path shines through in every piece of content you create. The value you're providing goes beyond just exercises; it's the passion and dedication that resonate with so many of us. Thank you for being real, for your hard work, and for passing along your invaluable knowledge. Your journey and integrity are incredibly motivating. Keep doing what you're doing, brother. The impact you're making is profound.
That is so kind of you and happy you find this to be the case! Thank you!
Notes for myself: Split squat, Couch stretch, Kettlebell lift with foot, Add side squats during
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Let’s go!! Took to heart your business advice ✊🏼
Appreciate it!!
This is the best video on youtube
Thank you!
Started using your tips and techniques several months ago... now I do "toe raises" for the anterior tibialis and the foundational movement of the program (lunging with knee over toes) EVERY TIME I GO TO THE GYM (which is about 4-7 days depending on the week and how much volleyball I'm playing that week).
I have to say, only having taken this stuff seriously for about 3 months now (didn't used to do it every gym visit), and only doing these 2 exercises (hopefully I'll work your other stuff into my routine over time, that is my INTENTION at least)... I can drop so, so very much lower into the knee over toes lunges than when I began.
Also, my deadlifts and squats have benefited tremendously! Squats especially. The hip and ankle mobility are just game changers!
So thank you very much for focusing on putting the content on RUclips (and wherever else you put it). I literally tell ANYONE who will listen about you... and so far, of the dozen or so I've told, one of them actually already knew about you and follows you and does the same stuff I do (fellow volleyball player).
You're making a difference in peoples' lives and adding sparks of hope here and there where they would not otherwise have been! Just wanted to let you know that you are doing good, in case you don't hear that often enough!!! 💪🙂
Wow! Amazing progress and thank you for sharing this with people!
Your videos are on point, quick, concise and top quality content - cheers
Glad you like them!
My only problem is that I have Hallis rigidus in my right big toe which makes this a challenge when my right foot is back!
If you elevate the front further and use assistance it can take pressure off of the big toe. I would also watch this video which can help you address ability from the ground up: ATG Foot, Ankle, Achilles & Shin Guide
ruclips.net/video/_2RZkfw6Y1g/видео.html
Thanks ! This comes at the right time after been injured for 2 years almost
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Thank you for looking at things like how user friendly the equipment is and continuously making the lives of everyone easier. Respect to you Kneesovertoes Guy 🎉❤
Appreciate your support and happy to help!
You are absolute GOLD, Ben! Love you, man!
I appreciate it!
Thanks for the informative video. Will try to implement these moves into my routine. Been trying for ages to get rid of the clicking and popping of my right hip but also the tightness in general. Hope this will solve my problem :D
This can be a great start, has helped many with this concern and improve pain-free ability🙏
@kneesovertoeguy Any exercises for a 64 year female with si joint pain with deep soreness going up the muscles on both sides of the spine to about mid back?
I definitely believe these exercises can help, but would also checkout my 13 part lower back protocol you can find here: 13-Part Lower Back Exercise Manual
ruclips.net/video/Q5oVzHJbAPk/видео.html
@@TheKneesovertoesguy I was wondering about some of the equipment you offer. Which one would be the best to start with. Maybe the backward threadmill? Any suggestions would be appreciated.
Plz where i can found your stretch routine pre and post workout,i have hip bursitis,the pain gone only when i stop workout 🙏🏼
This routine would work great for you, and can find my flexibility routine on RUclips as well🫡
these videos have gotten much better, the dog must be helping him out
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Love you BP!
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Dude love your stuff !! The hip flexor load does wonders !
Glad this has helped!
Your the man Ben, your so admirable, love hearing you talk about the trenches
Thank you!
This is just amazing to just out there for free. What a great dude.
Thank you!
It's becoming more and more apparent that most knee issues (mine included) originate from the hips. Not having a specific trauma I can link my knee pain or torn meniscus to, I always try to think about what behaviors have led to the pain... sitting! We sit for the majority of our day and it's leading to our bodies to degrade over time - even for someone like me who works out 6 days a week. It's a constant fight between sitting and staying active, and I'm banking on the ATG protocol paired with some lifestyle/workplace changes to permanently fix and keep pain at bay. I immensely appreciate your work and have recommended you to so many others. Sitting is the true pandemic of our era.
I appreciate the message and totally agree! Reversing the effects of sitting can help tremendously!
You rock Ben!
Thank you!
This man the goat fr , literally a pioneer thank you
I appreciate that!
defitnitely have people looking at me weird at the gym lol but its worth it because i want to get to a high level like you
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Do you have workouts for Quadratus lomborum pain?
The QL Raise works great! Also have a lower back video coming soon!
living legend. good man
Appreciate the support!
Thank you very much for all your videos. It would be wonderful if you could make a video on how to fix externally rotated feet or duck feet 😊
Watch my foot breakdown on RUclips. Don’t approach specific conditions but it can help you improve your foot ability!
Thanks ^-^
I have a popping right hip like in my groin from a mtb crash will this be the best exercise to stop the popping/snapping help please it’s so annoying 😂
This could definitely lead you in the right direction and I would also get familiar with these 5 hip mobility standards: 5 ATG Hip Mobility Standards
ruclips.net/video/p2VNYdKU7jU/видео.html
Have a hip ability protocol as well and would love to coach you through it if you want to learn more: atgonlinecoaching.com
Thank you 🙏🔥🔥🔥
You are welcome!
What about the front heel - shouldn't it be raised like in your Zero program?
You can raise the front heel here, but I would also encourage working towards heel flat. I think that can help more if hip mobility is the goal.
Can you do this daily or like 3x a week?
3x a week could work well here🫡
Any tips on training the opposing muscles for hip flexors? My hip flexors were tight and weak, and I've been doing the exercises in this video to develop them. However, my hip flexors actually seem to be getting tighter as I develop them, which I assume is because the opposing muscles are weak in relation. I believe those would be the hamstrings and glutes, but I'm looking for the best exercises to do to target these areas.
definitely the nordic hamstrings curl, he does them on multiple videos. To focus on your glutes specifically, in the nordic hamstring position, you can lock your knees and only go down with your back. Idk if I'm clear ^^
Training movements in hip extension, opposite of flexion can help with this. Back extensions, seated good mornings, and Jefferson Curls all can work great! You also should work on the split squat and couch stretch which lengthen the hip-flexors.
I literally just started searching for hip flexor vids then you just uploaded this💀
Perfect!
should you ice patella tendinitis ?
Not a doctor, but find pain-free movement is the best way to approach and improve your knee ability. Read this article: kneesovertoesguy.medium.com/the-atg-alternative-to-rest-ice-and-anti-inflammatory-drugs-43761ff98ee5
There is a dog! You have to pet it! That is the rule!
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Thank you❤
You are welcome!
I think you should consider setting up a "thanks" button.. I'd be willing to contribute some money to your efforts.. I appreciate what you do and I think other people would appreciate also..
I appreciate it and that is very kind of you! But I am able to do this because of your support! I am not doing this for the money, but to make the learning experience enjoyable and easy to access. You members and supporters here help out more than enough!
Do you guys have a protocol for outter miniscus issues ? Have a minor tear it doesn't need surgery🙏. I'm doing all your stuff but not sure if I should be focusing more on something else ?
Don't approach specific issues, rather pain-free ability! If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1!
ruclips.net/video/Jwu8f42rLuI/видео.htmlsi=x9J1nykzcoC6b1mO
kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950
Always hope!
I got sad when he said he plays basketball ONCE a month.
I have two toddlers. We play EVERY DAY. But I don’t live near my friends. I visit back once a month. That simple.
I C. No disrespect, I was just thinking dang he doesn’t get to do what he clearly loves so much. But 2 kids I get it.
I honestly believe the dog is Ben’s coach.
“Good Ben, now exhale mindfully and come up slowly from the stretch, nice nice, 3 more reps champ you got this.”
LOL😂