#1 VMO Exercise: The Teardrop Squat Ft. Knees Over Toes Guy
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- Опубликовано: 29 сен 2024
- Ben Patrick comes to Super Training Gym and with the help of Mark Bell, comes up with a new exercise: the teardrop squat.
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Mark you’re brilliant! This is going to help so many people!!!!!!
You guys continue to change my life. My Body has some
Character from
Soccer and BJJ. This has been functionally transformative in every area of my life. From
Energy production to quality of workouts to endurance on the job. My muscle, in short order, has changed dramatically. With less pain I’m sleeping better. Cognitively is a slower pursuit and that’s okay. God bless you guys. Keep leading the way, and continue being good stewards with what you have and you’ll keep receiving more. We’re in completely different fields but seeing your guys passion gets me jacked up for my work load.
Hey Ben, have you ever tried this exercise with higher triceps dip bars? I have been doing those to assist my teardrop squat and it has really helped open my upper back. I had osteolysis of my left A/C joint and had a clavicle resection. I feel like this have helped get my clavicle moving again. I recommend trying it out if you get a chance.
Is it the equivalent of using a slant board, better or worse? (thank you)
@@Tomy-im8zl slant board keeps the heel on the "ground" but this lets you take weight off and send the knee forward into more degrees of movement
So I did these today and the first 3 sets I was finding some kind of depth and ass to heels .... 4th set my knee under the bottom of the knee cap started paining ..... what did I do wrong ?
Honestly the backwards sled and sissy squats already transformed my leg days. Now I have a 3rd!
How many weeks until you started feeling major improvements ?
@@awildgrendel7148 wasn't weeks, not to exaggerate but my knees felt better the next day. It was honestly like stretching and working out a muscle I never had. If I had to quantify the results, with the addition of the backwards sled alone it improved my recovery by atleast a day. I used to have to do leg days on Friday so I can prepare for a weekend of pain instead of at work, but not anymore!
A 3rd leg?
@@blahblah-if3nf yes! Well atleast i think of it as a third leg 🦵 now
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Fucking awesome . This is a eureka moment for me. Burns where it’s never burned before.
Truly amazing. My pops has been limited in mobility due to knee pain. Definitely going to utilize this exercise.
Awesome!!!!!!
This is great. Thank you guys. I was just thinking, this exercise is quite similar to a hindu squat isn’t it? Except it seems more gentle and easier to modify to your current state
I will definitely add this to my routines. Many appreciations!
absolument génial !!! I'm gonna add this exercice to my regimen from now on ! Thank you so much 😊😊
I’m an ex collegiate catcher and I find this very interesting. I’d say 90% of catchers probably rest in the exact position that they are in and if you ever look at a catchers legs the VMO is probably the largest part of their quad. I have also made and argument that rather than catchers having some of the worst knees they might have some of the best due to the varying range of motions they do in a squat
Props to Russel. Keep rocking man.
I’m definitely trying these. Thanks
Just tried these out in my garage. Awesome. Thanks.
So much popping in my knees doing this omg lol didn't like hurt, it actually felt really nice
I'll do this as a finisher after leg day
Wake up. Watch knees over toes guy. Hit the gym
I have anterior tibial translation
Meaning my tibia sticks forward relative to the femur and now I can’t bend my knee all the way.
I’m trying to research what will help improve my flexion ROM but nothing is working so far after many months
I’m going to try these and see how it affects me
Do you elevate your heels on purpose or should I have some sort of elevation behind them?
It is the sling squat
Any ideas on how to do this at home?
These are similar to Hindu squats some say these are bad for knees pls explain
Well, I'm confused.. I watch other physio videos, and people recommend partial, single leg squats for firing the VMO, as it tends to fire first when squatting. So, this seems to be recommending deep squats.
Today, at age 46, I squatted 500 lb for the first time in my life. Deadlifted 500 lb for 2 reps last week. I wanted to celebrate with you guys. Both your channels/podcasts/information has been invaluable. Thanks KneesOverToes and the Mark Bell crew. Blessed.
Hell yeah brother that’s amazing
Right on man. Im a 45 year old power lifter and I cant wait for my first 500# squat. Im a 500# puller already. Found this stuff after a 440# ruined my left knee. Now il on the mend and getting back to some heavy weight. I love these guys.
🙄 waste of motion too much stress on the spine. Guaranteed your quads aren't that big.
@@ThePhototropism how about you just train with less weight so you don't get injured!
@@rockon8174 Well my keyboard warrior you clearly don’t understand the point of powerlifting. You do you I assure you no one cares. The stinkey squat (from above)as I call it fells good on my knees. Its going to help me pick up heavy shit.
This is my favorite part of fitness, when people come together to help each other out and come up with new ideas that will ultimately help more people out.
Not a new idea, this is called a plie in ballet
Mark, Ben, this is brilliant. I'm 61 and have had multiple knee surgeries. I had to use all 5 stretch cords I have but I got all the way down. Thank you!
Inspirational!! Thanks for sharing. :)
This has been making my VMO’s grow faaaast. In a couple of weeks. You would think 25 reps is more just endurance but it is actually an enormous growth stimulus and my quads are way stronger right now.
Can u tell us the strength gains? Like can u do more reps now or how much do u assist less? I have no visible VMO and I think that’s the reason my knee hurts so much so I want to get it stronger!
@@cjsao4005 i went from not being able do bodyweight squats at all without knee pain just last november to being able to do 95 lb atg squats for 4x10 with no knee pain. Its not much weight but I can squat to full depth with my hamstrings and calves touching at the bottom and my heels only on a little wedge. Almost nobody at my gym squats even to parallel so I’m actually now ahead of most people with my mobility.
@@seeyouatsunset wow that’s insane! congrats! how long did it take u to go from no bodyweight squat to 95lbs 4x10 teardrop squats? and did u purchase his program and did the exercises from a program like zero?
@@cjsao4005 im not doing teardrop squats im doing standard high bar back squats with a slight heel elevation.
@@cjsao4005 and yes i started with the zero program a little over a year ago. Things really changed when i started the atg essentials program.
Just did 12 quick reps to test it.
My VMO feel like i've just did a full work out!
#1 exercise all the way!
Thanks :)
Kneesovertoes guy is the goat. I’ve completely changed my workouts to apply his principles and couldn’t recommend it more
Wow!!!! You are too kind!!!
What have you incorporated ? I use his loaded stretches couple days now and a lot of backwards movement.
@@manbiteslife3110 i just changed my leg days more than anything. And also the principles of full range of motion training to all my days. All my pull ups have a dead hang at the bottom, every press i do is full range of motion as well. Also i do sled(backwards treadmill almost daily). I feel like the most athletic and lb for lb strongest athlete at the mma gym i train at now
1 year later… he’s nowhere to be found… his speed run in 2022 was epic tho
@@pretty_flaco
Who's nowhere to be found?
This is genius! I’ve been struggling for years to grow my teardrop but never thought about doing this. I can definitely see potential for getting some serious nucleus overload training with this movement. Congratulations guys, Vince Gironda would be proud!
Yes!!!!!! So happy Mark figured this out
Same. I have what the great (late) John Meadows called "turnip/carrot legs". My vmo just never activates. As synchronicity would have it, today is leg day so I'm definitely trying this out
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And have you grown a better vmo?
Take a ballet class and you'll do lots of these
Hi, great video!
Could you link the study that Ben mentioned at 6:34 about the VMO activation when the knees are bent to 140 degrees? Please and thanks!
Major props to Russell! I'd love to see a 6 month and 1 year follow-up. Keep up to work!
Tried it last night after Squats and Hacks. I could only manage 2 sets of about 12 reps. I literally crawled out of the gym. Amazing exercise. Thanks guys.
Love this knees over toes content
I have been doing stuff like this using my rings that I hang from my pullup bar in the garage. Because the height and width is so adjustable and they move with you , you can take your body through all kinds of motions with as much assistance as you need. Love it. I get excited seeing this get more publicity. Changing the world 1 knee at a time
edit: Doing these right now with no assistance and I realized a great queue is to think about straightening the leg instead of the usual glute-ham pushing you back up. Glide down smooth, engage quads to straighten the leg (but don't actually lock out at the top) Feels amazing
The best duo in YT fitness and I’ve been watching mark for a long time, so KOT has reached that status very fast
Wow!!!!! Thank you Richard
The Minaj Squat
Lifetime history of knee problems here. A year ago, I started doing assisted teardrop squats as shown here. Now, I'm doing them with a 50lb dumbbell for many reps and knees are SO much better.
For some reason, I have good leg muscle mass... except the VMO. They're so ridiculously small. I'm excited to try this one. Ben makes sure to give proper credit too.
Edit: I was doing sissy squats as that's what I recalled. Thankfully I watched the video again and will use this variation.
How’s it going for you
Mark, this is great that you showed this to everyone ! I would like to add one thing this is also known as "Indian Squat" ( baithak). The wrestlers here in India do this squat from ages !
I usually see them bouncing out of the bottom. I think that would snap something in my knee. 😂
Yeah I thought the same thing when I saw it "Hindu Squat" :)
I'm SO STOKED to incorporate these twice per week. I have very laterally tilted patellas and my VMO's have always been very underdeveloped. Before seeing this, I'd get on the leg extension machine and do tiny, little micro-reps and full knee flexion, essentially just do a "mind-muscle" connection to the VMO, but this is GOLD; thank you, guys!
6:14 dude points to the top of his Vastus Medialis. Literally as far away from the VMO as you can get without pointing to a different head of the Quad… (The O stands for the oblique fibres down the bottom that run more angled than vertical) and then Ben talks about how good it is at isolating the VMO 🤦♂️ You barely have a VMO, you can’t isolate it, and it doesn’t do shit for medial kneecap tracking. BUT it is a great exercise, it is good for the knees and the whole VM is an important part of the quad to develop, people just need to ditch magic sounding pseudoscience terms that essentially become nothing but marketing.
#2 of the Code of ATG: Everything Regresses! Don't try to work through pain.
So the backwards walking and adding the back slight incline has helped my right knee hugely . But I dont have a sled yet so things like this .... how far do I push it ? To pain ? To what end ?
@@brainhakker7133 Start to progressively overload a little more each week. Add a little weight with a weight vest / farmers carry. Increase speed. Squat down a bit more to transfer some resistance from the hips to the knees.
@@dualwellness4658 thank you , I've been pushing for 18 months and started at barely being able to take steps . Made gains but it's hard by yourself... man times are different from even 15 years ago but to be honest if I didn't push thru pain then I wouldn't have done a Dam thing :-) thanx again .
@@brainhakker7133 Wow, great work! Keep grinding and try to find a community to support your training.
Heck ya! ✅❤️
Dudeeeee you guys rockkk. I wish I had this content a decade ago.
You guys are changing so many people’s lives
You guys are what the fitness world needs not all these “influencers”
Keep killing it
notice how no one interrupts ben when he's speaking. the respect and passion these 3 have is evident in their content. good stuff
he could've not commented on 'nerdy and dorky' he appears doing certain exercises on camera while his wife is in the room
3:14
Guys annoying
In the silver era and before in there Victorian era this movement was called the deep knee bend on toes. They even did it weighted. They would have called this version the assisted deep knee bend on toes. Old timers tended to be very specific and very technical like that in their exercise naming conventions.
Incredible!
@Enjoy Today I tried commenting earlier but for some reason it didn't post.
Basically there used to be a terrific site with tons of old time digitally scanned out of print physical culture/strongman materials, many dating to the 1800s. I used to read old physical culture/ strength training books there all the time and try to implement some of what they did in my own training. It's since gone away like many other invaluable resources.
They used to perform the deep knee bend on toes, basically what Knees Over Toes Guy has rediscovered, with wide (about 45 degrees out) knees for high reps. This and the deep knee bend on flat feet, aka the typical modern squat, were believed to be the most beneficial leg exercises.
That's, of course, from a time before the invention of squat stands or power racks. Those guys had to get inventive for their lower body development to keep up with the rest of the body since it's damned hard to get enough resistance without a squat rack. They made do with what they had available. Moderate load and high reps got the job done. Some even did vertical leg presses by laying on their back balancing a barbell on the soles of the feet. When someone wants to be strong badly enough lack of equipment and apparatus won't stand in the way. They did it back then because they had to. It's all they had available.
Contrast that with how it's being taught today, as a supplemental movements with a much more scientific approach to programming.
What I find most fascinating about it all is how, what was old is new again. There really is nothing new under the sun. Whatever we think to try, sometime way back someone probably already did it.
There's a RUclips channel dedicated to preserving forgotten lifting knowledge. It's called Golden Era Bookworm. Carlos the guy who runs it is really helpful and afaik also sells archaic antique books, or digital copies of them. He might be able to point you in the direction of further reading. There's also a site called old time strongman that sells physical reprints of old training materials. These are where is look for further information.
Hope that helps.
@@extrasmack great info, thanks for sharing!!
I love it! Now where in Toronto, can I go and work on this and your other stuff? Oh ya, and WITHOUT, masks or any other foolishness!
By definition this has to be the stinky squat! Good stuff. Its going in after my Patrick step and before my atg split squat.
Uhhhh............ are you serious? .. i kept doing this like since i was kid xD and now its a an exercise? Good lord no wonder my legs is big for somewhat reason xD
Lmao 🤣 I hope everyone can feel the love of a well placed "shot" at someone you care about while trying to minimize your own abilities. Kudos to you guys for making these videos. Ranging from basic to advanced and all the progressions. I have the app and I still watch all these videos. Im closer to Mark's build and mobility, so please keep these coming.
I remember when I was 4 years old, it was painful to kneel sit with my glutes to my heels.
Wow crazy seeing this. I used to do my own variation of this starting from a kneeling knee extention and like Ben, I would never lock out at the top. It's a heater for sure. Love seeing people come up with weird shit like me. Keep up the creativity boys!!
Is that his knees making that crunching noise???
My left VMO is much smaller and never gets activated no matter what I do.
Did this exercise for the first time yesterday and my VMO is sore as heck today! Definitely works wonders. Thank you so much for sharing
Where is the study that indicates that VMO activation happens on such a knee degree vs. different degree?
Incredible. Close the file on VMO isolation as far as I'm concerned. I just did this with a band taking probably 35 lbs and I was failing at the 15th rep; VMO on fire. I have substantial knee arthritis (retired military) so at this point, rehab/specialty exercises are the new everyday reality. This one is money. No pain; VMO flamed. Well done guys.
I am 52 years old. I tweaked my hip in 2021 prepping for a powerlifting meet. I didn’t squat for 6 months. I started researching how to fix my movement issues. I used a lot of what kneesovertoesguy was teaching and squat university to help me. I have squatted over 500 lbs several times and once in a powerlifting meet in 2022. I squat twice a week but I follow kneesovertoesguy and he is awesome. My goals are more flexibility and more mobility but still stay strong 💪.
I absolutely love you guys, seriously! I've been implementing these programs in my workouts, and while it's early, I feel great! So cool to go to the gym with the purpose of longevity, rather than pumping the "glamour muscles:) " Much love to you guys, you rip!
I’ve had knee issues since high school and just got the Knee Ability Zero book a week ago. Just tried this teardrop squat in my squat rack in the basement. Man my VMOs are on fire! I’ve never felt that before and zero pain due to scaling with the loop resistance band. Thanks Ben & Mark! You guys are seriously helping so many people.
As someone who is awaiting 2 surgeries, one for knee and one collar bone. I have never appreciated an online trainer as much as Patrick. God Bless you and everyone watching
so basically a hindu squat...they knew shit back then
It was either Charles Poliquin or Patel Tsatsouline that said there’s nothing new in strength training and I gotta agree. The Hindu/ yogis and Chinese/martial arts figured almost everything out a long time ago. We’re just catching up and reinterpreting the same concepts. The different perspective helps me understand why what they did works tho. Love ATGs stuff!!!
Let's go Russell!
I love your stuff Mark and Knees Over Toes Guy. I've been applying the principles from your videos, and I've immediately noticed positive results/changes. Keep doing what you guys are doing! It's revolutionary!
The wealth of knowledge these gentlemen are sharing is amazing. What a time to be alive. Thank you!
I've had horrible knee pain for almost two decades. I never really could tell when it was going to be either painfully annoying or "all stop" type of pain. I had cut out hiking and trail running but was still able to lift, train in BJJ and Muay Thai. After the last 3 weeks of implementing the foundational exercises I tested myself on Mt. Moosilauke. I brought poles with me and had it in my head that the way down was going to be a pain fest with lots of stops and lots of stubborn half-angry hobbling. But, not a thing. My knees felt absolutely amazing. I couldn't stop saying out loud how blown away I was (I hiked alone, my dog didn't seem to care). I couldn't be more thankful for the useful information that Ben Patrick has shared.
Russell, mate you are the main man, my inspiration, sir I’ve just come down from 23 stone to 19 just under haven’t been able to do anything close to parallel for a long time and you sir …..I can see you one day will become a confident“squatster “
Possibly even to an elite level ?
Keep hammering at it 💪👍
just set this up at home with a door frame pull up bar and a band... works great!
Heck ya!!!!!
I freakin love this. All about the joy and commitment to getting better, no egos needed.
You guys should try the exercise bike in reverse motion..
This movement is incredible. My legs feel amazing it’s unreal. After 40 reps an amazing burn I feel like I can balance on one leg way better than before. I feel the vmos pumped up and I can feel the stability in my knees joint is better than before. I’m a believer, teardrop squat everyday till I die.
Has this helped your ankle mobility? I’m wondering because mine have bad mobility
@@ryanwilson7241 not really my ankles have terrible mobility. Hopefully when I get to doing weighted atg spit squats that will help.
@Dirtiestdan P 😂😂 I feel you. It’s the same for me. At 25 I was ready to fall over
Great video. Shout out to russell! Pure joy to watch someone take control of their life and want to be healthy! Keep it up ressell. Never give up you can do anything you put your mind to!
i play around with different squat positions like this when I am doing hindu squats. What I find that also regulates where the tension goes is pelvic tilt. Posterior tilt will really amp up the stress on the quads/VMO. If you do this with neutral or what feels like trying to use anterior tilt you'll transfer a lot of tension away from the VMO. But do this exact squat with particular focus on posterior pelvic tilt and you'll put sooo much tension on the VMO.
9:13 A couple VMOs with a Ben attached to them
Where do you get those elastic bands
I've actually been doing this for awhile, really helped my knees. I also do it on the leg press sometimes, same exact positioning and easily allows you to go super light if thats what you need
How does the leg press feel on the knees compared to body weight in this position
@@plusplusgive pretty similar but I found it was easier to scale down even less than using a band if you’re really weak in that position. I had pain at full knee bend no matter how much resistance I used because I was so weak and inflexible in that position. Once my vmos started getting stronger the pain started going away. I do the squats like the video now without any assistance at all, just having my hand on something for balance. It smokes my vmos and lower quads everytime and has made a huge difference
@@drpain300 that’s awesome good job doing the work. I’m interested in seeing how they would respond with a decent amount of weight on the leg press, once it is pain free and balanced with bodyweigjt. I wonder if over developing the vmo would then lead to knee pain caused by imbalance. Or would it make you even more athletic?
@@plusplusgive I feel like it would be a good thing, my knees feel really strong now. My only concern with going heavy on the leg press initially would be just making sure you aren’t using too much weight too soon to where you’re compensating and not targeting the right muscles. From my experience it seemed like it was better for me to go lighter but really nailing the right angle to work the vmo, driving the knees forward and pushing through the ball of the foot. Initially it didn’t take much to crush my vmos because they were so weak. I blame it on years of the cue “drive through the heels” on squats or “sit back and don’t let your knees go past your toes”. Hope this helps u out
I feel like we rediscovered deep knee bends
Hitting the leg muscle from every direction is the best way to consistently gain power, strength and stability. Great Vid! 👏 Consistency Conditioning Patience and Hard Work is KEY! Keep motivating and inspiring! 🙏🔥
This is excellent stuff
Way to go Russ. Keep it up
Yes Russ you are smooth moving! Keep it up!
Lol. Ridiculous. TOM PLAZT wouldn’t be caught dead doing this sissy ass move! Nor would any bobybuilder. This is NOT the way to grow legs!
And here you come...bitchin like a Karen. Oh, the irony.
@1:40
Wow that is really hard to do. Good balance and super strong
7:55 is simply untrue
The part about the pain ?
@@johanesterhuizen1842 yes. Tissue damage can obviously cause pain but pain does NOT necessarily mean there has been any tissue damage
Dudes... this might be a game changer for me and legs...
I've been a hardgainer for legs (from lack of discipline) but I got back into running, my sled will arrive tomorrow, and I can bust these out with a rack/band OR a doorway, I imagine.
You guys are lifesavers 🙏🚀💪
so this is for injury prevention , building VMO or for sport to get that steep angle?
Just tried this at home. I have a stretch band wrapped around the handle bars of my spin bike with the back of the bike weighted down. I found that I could control the amount of assist while going down and up. Never tried this before. I did 1 set of 15 then had to get back to your video lol, but 10 mins later I’m still feeling the burn. And I did these cold, no warm up and this is first thing in the morning. No pain at all and I have had knee issues, WOW I love it. For sure adding this to my Gym routines. Thankyou Also I’m 16 days into Carnivore and down from 253 to 238 pounds and also loving that.
Patrick and Mark. Amazing exercise. I'm 60 and have been trying allot of different things to correct my knee pain and muscle loss. This teardrop exercise and the atg split squat are amazing. I'm making dramatic improvements.
Thanks
Tim
Pretty hilarious that you guys just invented deep-knee bends. Should tell those guys in India
A LONG time ago there was a kid on RUclips teaching people to these in a bouncing fashion he said it increased his vertical a lot
What about hanging off a bar with the feet on the ground, bending the knees for warming up? Same thing. It has been done for years.
Mark, thanks for demonstrating a "working where you're at" approach. And not being afraid to work on something that you're not yet great at. That's very empowering - like when KOT talks about regressing. Work on what hurts but at your pain free level. This is exciting shit - can't wait to see what changes I can make.
I have always been able to squat like that on my toes without help and my VMO had always been overdeveloped I guess I now know why.
In my case is it possible to target the outer quad because I actually feel knee pain from having overdeveloped vmo.
I'm already super flexible here, but I can't do a squat keeping my heels to the ground past say a half squat. Do you have anything for the opposite problem - for hip mobility issues?
ben watching this knowing he could do it with an extra 40kg hack style lol
should somebody tell him thats not 90?
What is VMO? Please spell out the acronyms you use as not all of us are familiar with anatomical abbreviations
Go Russell!!!! Good luck in your journey
This is awesome!!! Just so happens I'm watching this near my power rack and DAM these give a great pump , I think this will be part of my squat warmup from now on.
Literally did two sets in between jiujitsu classes today.. yea, I’m feeling it
I was thinking the same thing. This is gonna help a ton.
I was doing a similar exercise because I found it in Arnold's old book on BB.
He has a squat with deep forward knee action while holding onto something for balance.
People in the gym always thought that I'm some sort of an idiot for doing that. I had the most
developed "tear drop" muscle (we call it tear drop in Ukraine, not sure about US) in my gym.
Great idea with the band though. Never thought about leveraging that.
Haha same here man. I own the book and would do these and get all the strange looks.
I’d love to see more videos with Russel in it! I think that’d be awesome to document his KOT journey!
Having strength in those ranges is so much more important than any powerlifting total
Well… powerlifting is a priceless sport! So is basketball! Doesn’t mean they’re healthy for us lol! But I think if we can have our sports AND figure out how to train to be healthy for them, then we can have the most fruitful lives! A powerlifter armed with safe REGRESSIONS for the nooks and crannies would be very hard to kill!
I need to strengthen my VMOs because I’m having some knee buckling after a running injury. I can do these without assistance and after I feel that pump, my knee doesn’t buckle. Going to keep doing these.
Merci
I just realized as Muslim, the way we pray is basically a stretch and a strengthen exercise. We literally get into the teardrop squat multiple times a day. 🙏
Be careful of the words you use during prayer; the attention should be to God, not a messenger or a man.
@@danm5602 Not sure what you mean exactly there but I pray like how Allah instructed us to do through his messenger.