Jeff, Thanks for caring about us by showing us the right way to get strong, stay strong, being healthy, and exercising correctly. Merry Christmas. Patrick
Thanks so much for this. Ive been skipping leg day for months as I train at home and leg options are limited to squatting/lunging which were giving me massive knee pain. Hit the bulgarian split lunges, step ups then box squats for 3x12 ea today and my legs feel like they used to after a big commercial gym leg day! Great feeling.
I spent 6 years at university studying Human Movement and Sports science, and it cost me thousands of dollars per subject. I have learnt more from watching videos from Athlean X, and its free. I cant say thank you enough! Amazing!!
Just went to the gym and tried the Bulgarian Split Squat. I have MANY issues with my knees from 20+ years in the Army. This is perfect for my legs! I had absolutely NO knee pain! YOU'RE THE MAN!
After I started training in my local gym I got knee problem within just one month due to bad instructions. I haven't been able to train my legs for last six months. My orthopedist suggested me to stop working-out and find another way to exercise. Today I Tried Bulgarian split squat for first time and loved it. You are the BEST!
Dancers or performing artists who have stopped because of injuries MUST follow this channel. Jeff explains the practical application of joints vis-à-vis injuries/pain and exercises. I've done them and can't tell you how much each of them have helped me recover the injured limb and balance the strength on both limbs. Could never imagine the Bulgarian split squat was so helpful. I do more reps on the leg that's more injured and hence weaker. His approach is - spend less time, load more weight, get sustainable results. Pls make sure you watch enough videos to connect with his method so you dont innure yourself. because hes sharing knowledge for free thru these videos. No one does that unless they're confident of their knowledge. Thanks Jeff!!
You’re a life saver, Jeff. My left knee was killing me & I was so disappointed of skipping my leg days. I train on your BEAST mode AX course and now m going to use some of these tips. Thank you. 🙏🏻🤗
Thanks so much. Iam currently having therapy after an ACL reconstruction and medial meniscus complete tear. i had a lot of atrophy on my leg..your videos are just what i needed. im working out on my own for faster recovery. its the hardest thing ive done..ty so much
this is a confidence boost to my leg workout now....just recently started having issues and didn't know what the future of my leg workouts would be. Thanks for these videos🖒
Your videos are life saver. I had it band syndrome and bone marrow edema on my knee and your videos helped me to get pain free. I felt pain 6 months and my pain goes down from 10 to 3.
Lovely video content! Excuse me for butting in, I would love your thoughts. Have you ever tried - Dinanlinson Rocky Position Approach (Sure I saw it on Google)? It is a great exclusive guide for learning how to fix chronic knee pain minus the headache. Ive heard some unbelievable things about it and my friend after a lifetime of fighting got great success with it.
@@liammorgans7329 so ur saying basically knee pain can be caused by weak posterior chain muscles like the hamstrings and Glutes, even the low back ig too.
@@ryanogrady3809 yes. But the glutes etc need to be strong relative to the hip flexors, it’s not necessarily gonna change anything if you don’t correct the ratio of strength between the two muscle groups. Eg, if your hip flexors do 65% of the work during a squat, and the glutes do 35%, continuing to do squats in the same way won’t necessarily change the ratio, no matter how strong your glutes get the hip flexors are still stronger. I spoke abit too confidently in my previous comments, obviously joint problems can be caused by other factors like trauma. And i think it is possible to recruit lateral muscles with a wider stance squat but I’m not sure
@@ryanogrady3809 I do bodyweight squats with my feet hip distance apart feet pointing forwards. I have my arms straight out in front of me parallel to the floor, and I push through my forefoot as if I’m going to jump (but I don’t jump and I keep my heels flat on the ground the entire time). This has been effective so far but I haven’t been doing it for long.
I have both patellar tendonitis and a lack of cartilage, which has been causing a lot of knee pain. I've played basketball a lot less as I've worried about further injury from jumping and I am so glad to see video. Hope to see even more of these videos.
I have flat fleet, am EXTREME hypermobile and have lots of injuries due to it. Now struggling with my knee tendons and overcoming thanks to your help Jeff. Thanks so much.
This is amazing!!! First time with a patellar tendinitis and I hate that I have had to rest it for over a week. I can work with these!!! Thank you so much!
Thanks so much for this video Jeff! I’ve been recently dealing with some knee issues, and this is really helping me to continue training around them. Thank you!!!
Truly inspirational video! I had a meniscus Transplant on my left knee and looking to breakthrough this. 29 years of age and always have been athletic, currently a Firefighter/Paramedic/ Fire Investigator/Investor and looking to continue to stay fit and healthy. Thank you Jeff! January 28th 2021 was my surgery date and coming close to full recovery 🙏💯
Hey how did they do the transplant? Is this where they take part of your meniscus and do a stem growth or whatever for the cartilage and you come back later to get new cartilage? Heard of this new technique.. where did you have it done? Im in Michigan thanks! Looking for a good sports medicine doc
I agree Jeff, the Bulgarian, or rear foot elevated , split squat is a great exercise. However, the initial foot placement in the set up is hard to do, especially for my trainees that have never performed the exercise before. The best way I found to set up initially is to start at a deficit (bottom position.) That way you can easily move your front foot in proper position (shin as vertical as possible and brace the core) before you begin the exercise. The deficit set up eliminates the need to hop around. Hope this helps. Additionally, your forward lunges can be corrected by stepping further out and pressing into the floor with the heel. Stepping further out positions the shin more vertically... but I think you know that.
Lake State shit I never thought of this. I've been having such a hard time doing bulgarian Squats that I never thought of starting from the bottom and pushing against your heel. You're a lifesaver.
Jeff, I just left a message on one of your older videos about knee pain were you really didn't address arthritis issues. This video was much more helpful and informative. I cant for the life of me see how 170 people would give this video a thumbs down? Keep up the good work.
I have cleaned up a lot of issues related to running and cycling by watching your videos. For example, every morning I do glute bridges while reaching arm over to opposite side. It fires the glutes and really opens up the upper back getting me ready to help start my day.
I had a patellofemoral reconstruction about a year and a half ago. Building my legs back up had been quite tricky and painful. So I’ve found this video so helpful. Thanks Jeff!
I looked all over the internet and all I could find about sore knee exercises was the reverse lunge as not being that hard on knees. A gym buddy told me about athlean x a few of months ago. I am looking forward to my next leg work out. I already feel like I have a new arsenal to work my legs. Now after only a few months my whole body at 68 feels renewed even after weight training for many previous years. The training videos are fantastic. Pretty much part of my routine now. Thanks Jeff. Wish I could take in all of the videos and training tips at once but it takes while to take them all in.
Hi Jeff! Thanks so much for the video! I've been waiting so long for this video about knee pains. I've been dealing with patellar tendonitis the past 14 months, I miss soccer so much! I've been trying to recover from it with help of a physiotherapist. Right now it's going good, but I've had hit several bumps. I really hope this time is the time! It would be great with a video just about patellar tendonitis, because I know a lot of people/athletes that fails to recover from it, even with a help from a professional physiotherapists.
I'm working on the Ultimate Arms program and on Day 3, which includes the Bulgarian Squats. I was so afraid of doing those bc of my knee pain, but after watching this and another video of his, now I have more confidence in making sure I can do the exercise safely.
Great video! One point that i do not agree with is that your knee doesn''t HAVE TO go in front of your foot in the forward lunge. If you're focussing on going DOWN in stead of going FORWARD in the descending phase you're knee won't be in front of your foot. Big up for the great video's though!
That's the only thing I didn't agree with in the video either. My knee never goes beyond my toes when I do forward walking lunges. Otherwise, his videos rock!
This is bloody life saving. I have been getting discomfort in my left knee recently. Walking lunges and deep squats have been uncomfortable. Now I have great alternative exercises.
Ruptured acl and torn miniscus...... here I was skipping leg day in an attempt to prevent further damage. Your a life saver Jeff!! Your program has been the best investment I've made for myself!
Idk if u still use this account but i will try my shot . I got miniscus injury and didn't have surgery and wanna fix it without it . Can u tell me what helped u with his program in ur case?
...Just, no words. Training legs with bad knees literally is what stops me from training all together. With that said, 5 years late BUT I am SO thankful for this informative video! Do you have more videos like this on training legs with bad knees? God bless. :)
can you do one but for elbows? my elbows always hurt when I do any tricep exercises like skull crusher (2 dumbell or regular), and some bicep exercises too. I have pretty much completely given up on isolating my triceps for a full workout, so I pretty much stick to compound ones like bench/chest press and hope that that's enough
Nathan Marineau are you locking out your elbows during these ecercises? try not extending your arms fully. also, take a solid month or two off to let your elbows recover.
If your elbows hurt from the skull crushers, you can treat it with the same exercises as for tennis elbow. You hold the arm straight down on your side, make a fist and angle the wrist inwards. Lay your other hand on top of your fist and push straight up towards your shoulder. Keep the arm straight! Do this a few times a day for 1-2 minutes without crazy force. The other thing that really helps is hanging from a bar. You have to just hang on your fingers and all the other muscles up to your shoulds have to be relaxed. Just hang. You can touch the ground with your feet to control the load. I've got the info from "tennisarm DOT ch" there is an english version of the site too. What helped was not doing the exercise or at least doing it with bar with a different grip angle.
yeah lunges and split squat tends to put strain on my right knee which had acl reconstructed... I dont know if these exercises are the right type for me, but I found that birgnole squat with cable is excellent for knees since it really takes the strains off, even leg press are good for me. I avoid leg exstension machine since its bad for me... Apparatently everyone should just find what works for them.
Before I started watching your videos I used to visit the ortho at least once in 3 months due to neck and shoulder pain. I started watching your videos one year ago and after following the tips I started feeling really better and I even started weight training. Thanks a lot for sharing such valuable information. May God bless you
@Athlean-X this is an awesome video and you gave awesome insight on the exercises presented in this video. For someone like myself who is trying to rehabilitate their knee or knees what is your opinion on exercises like the Tibialis Raise, Calf Raises, Standing Band Kick Back, Leg lift while sitting down w/ bands, Side steps w/ bands, Standing Band Abductions, Patrick Step ups, or Walking Backward’s with bands. Which exercises should I prioritize and how often should I do them?
I started doing them too and I can't keep my feet stead at all haha. Balance is terrible. But when I can get it kind of smooth it burns real good. Can't wait till my balance is better, the exercise will be so much better.
This is fantastic to hear I have crepitus in the knee and it's so painful I do alot if weight training for my legs and it's got do difficult now so more exercises for this please as I still want to have defined quads thank you
Wow this is exactly what I've been looking for!!! Thank You!! I had a partial ACL tear for years, ACL is now completely torn and I basically have no ACL and moderate AO in right knee. I have been either skipping legs or been in pain after workouts because of this. I've been doing these exercises now pain free and getting stronger which help with everyday knee pain and issues.
People get joint problems because of muscle imbalances. A common imbalance being dominance in the medial chain of the leg (adductors, vmo, semitendonisis/membranosis, sartorius, and medial calf) Doing leg excercises where the legs are operating away from the midline of the body, causes the medial muscle chain to be used. Ie squats. The closer the line of leg movement is to the midline of the body (ie lunges), the more we use the lateral chain of muscles. Most people have dominance in medial musculature. So build the lateral musculature and the joints will become balanced, and the pain and dysfunction will go away! (Jeff is awesome, but he has medial chain dominance, his vmo is way more developed than his Vastus lateralis, hence the knee problems)
Also, You will get more glute activation and lateral chain utilisation if the front leg is placed further forward so the shin is vertical, and the load is pressed through the heel. No weights are really necessary until the medial dominance causing the imbalance is nullified by the lateral chain catching up to it.
I wanna master this so bad (5:10) but every time I try it I loose my balance, maybe it's my height? any ideas for a substitute to this workout? also I love this channel it has definitely helped me build and cut weight fast 5th week in and I went from 300 to 288! still going on strong!
Very helpful! I’ve got knee arthritis, and patella femoral pain which makes lunges my most hated exercise. Deadlift and squats are fine . The Bulgarian lunges are also much better
Im no scientist but I think this means your knee is turning into a muscle. through micro tears in your patella that restructure the bone into muscle tissue.
So helpful! I am in the process of trying to prehab prior to a total knee replacement. I believe I can do all of these, except I may need something to balance on with the split squat with the bad side and modify the step up with a smaller step.
My knees have been preventing me from doing a lot for the last 8 years and I am young and love being active, but over the years I've become less active out of frustration and I've gained weight and don't feel myself because of it and now I have IT issues and that sucks. However, on a positive note, these issues have recently forced me to research and found this amazing. Channel and a few others. I am so thankful for people, like this guy, who take their time out, to make informative videos like these. From my heart ❤️ thank you so very much. Peace ✌️
Front, back lunge, bulgarian squats and everything here can be done with a vertical sheen. Squats can be replaced with smith machine squats to have your sheen as vertical as possible. Sumo squats are also an option but you need to have flexibility. As for the deadlift, there are tons of modification to set you as vertical as possible. Great videos, great argumentations and much respect for loads of free tips you give to all :)
I got a question for you. So i just turned 14 few weeks ago and im wondering if i should start gym. I have a good physique and six pack abs n stuf but im only 167 cm tall ( like 5"4-5 in feet).I still want to grow in height and im hearing a lot of people complaining about if gym affects your height growth or if it doesnt. So whats your opinion? Sorry for my bad english its not my mother language.
Awesome video! I been lifting 17 years, this year I'm getting sever pain in knees and had to give up squat. You helped me confirm its patella tendinitis. I started doing different leg exercises to avoid this issue, but now I know I need to keep vertical shin to avoid knee pan, plus keeping feet dead straight helps to such as on hack squat, and don't angle them out.
Jeff you are really great , I am saying this very honestly. Each time I see your videos I learn something new. I am dealing with flat feet, restricted ankle and hip mobility and I skipped my leg days but now I think I don't have to skip my leg days
I am a 15 year old boy who has problem with my knees... I was told to look you up, so I did. I just startet Training my knees, I really hope the training from you visdom can help me get no pain. You sound like you got it under control so I trust you! God bless u all
I cannot complete my thanks by just simply saying thank you, you have done so much and have shown that how people are struggling and you are giving them advice which is making them improve across the globe.... hats off to you. And thank you for giving me the areas in which I can work around my knee pain.
Jeff you are the absolute Don, whatever I'm doing in life I aim for the very best and you sir are that, thank you for such high quality content I love it, I'm signing up for your program
+ATHLEAN-X™ Jeff responded :) life is complete. No seriously though, Jeff you are amazing, thank you for what you do for all of us. If you guys don't have the Athlean-X system, go buy it. The system and results are amazing.
This channel is probably the best channel on fitness period. I learn something on EVERY SINGLE video. Keep up the good work.
I'm so ridiculously more fit and stronger thanks to him. I honestly can't believe this is my body
Hahahaha
6 years later and people are still learning.
My glutes been sore for two days after these exercises.. thanks Jeff
No knee pain
Great exercises
Jeff,
Thanks for caring about us by showing us the right way to get strong, stay strong, being healthy, and exercising correctly. Merry Christmas.
Patrick
Thanks so much for this. Ive been skipping leg day for months as I train at home and leg options are limited to squatting/lunging which were giving me massive knee pain. Hit the bulgarian split lunges, step ups then box squats for 3x12 ea today and my legs feel like they used to after a big commercial gym leg day! Great feeling.
I have similar issues but I have to stay away from Bulgarians as they aggravate my hips. I'm low on options. How are you now?
I spent 6 years at university studying Human Movement and Sports science, and it cost me thousands of dollars per subject. I have learnt more from watching videos from Athlean X, and its free. I cant say thank you enough! Amazing!!
Just went to the gym and tried the Bulgarian Split Squat. I have MANY issues with my knees from 20+ years in the Army. This is perfect for my legs! I had absolutely NO knee pain! YOU'RE THE MAN!
This is seriously helpful. My knees hurt recently whenever I do squats/lunges which it doesn't before
Best channel for fitness bar none. Amazing!
Thank you so much for this! I just recently hurt my knee and I’ve never had knee issues before and this has helped me a lot I appreciate you ❤️
After I started training in my local gym I got knee problem within just one month due to bad instructions. I haven't been able to train my legs for last six months. My orthopedist suggested me to stop working-out and find another way to exercise. Today I Tried Bulgarian split squat for first time and loved it. You are the BEST!
This is why you are one of the most, if not THE most, trustworthy youtuber when it comes to fitness and working out
Dancers or performing artists who have stopped because of injuries MUST follow this channel. Jeff explains the practical application of joints vis-à-vis injuries/pain and exercises. I've done them and can't tell you how much each of them have helped me recover the injured limb and balance the strength on both limbs. Could never imagine the Bulgarian split squat was so helpful. I do more reps on the leg that's more injured and hence weaker. His approach is - spend less time, load more weight, get sustainable results. Pls make sure you watch enough videos to connect with his method so you dont innure yourself. because hes sharing knowledge for free thru these videos. No one does that unless they're confident of their knowledge. Thanks Jeff!!
You’re a life saver, Jeff. My left knee was killing me & I was so disappointed of skipping my leg days. I train on your BEAST mode AX course and now m going to use some of these tips. Thank you. 🙏🏻🤗
Excellent vid, thank you!
Jeff, thank you so much. I had an ACL tear 4 years ago and the physical therapy I had was great, but this video means so much for me to learn from.
Hopefully you're better and making leg gains
Thanks so much. Iam currently having therapy after an ACL reconstruction and medial meniscus complete tear. i had a lot of atrophy on my leg..your videos are just what i needed. im working out on my own for faster recovery. its the hardest thing ive done..ty so much
this is a confidence boost to my leg workout now....just recently started having issues and didn't know what the future of my leg workouts would be. Thanks for these videos🖒
Your videos are life saver. I had it band syndrome and bone marrow edema on my knee and your videos helped me to get pain free. I felt pain 6 months and my pain goes down from 10 to 3.
Not only does Jeff want you to work hard he also wants you to work smart too. Thats pretty rare to find these days.
true words men!!!!
Lovely video content! Excuse me for butting in, I would love your thoughts. Have you ever tried - Dinanlinson Rocky Position Approach (Sure I saw it on Google)? It is a great exclusive guide for learning how to fix chronic knee pain minus the headache. Ive heard some unbelievable things about it and my friend after a lifetime of fighting got great success with it.
@@liammorgans7329 so ur saying basically knee pain can be caused by weak posterior chain muscles like the hamstrings and Glutes, even the low back ig too.
@@ryanogrady3809 yes. But the glutes etc need to be strong relative to the hip flexors, it’s not necessarily gonna change anything if you don’t correct the ratio of strength between the two muscle groups. Eg, if your hip flexors do 65% of the work during a squat, and the glutes do 35%, continuing to do squats in the same way won’t necessarily change the ratio, no matter how strong your glutes get the hip flexors are still stronger.
I spoke abit too confidently in my previous comments, obviously joint problems can be caused by other factors like trauma. And i think it is possible to recruit lateral muscles with a wider stance squat but I’m not sure
@@ryanogrady3809 I do bodyweight squats with my feet hip distance apart feet pointing forwards. I have my arms straight out in front of me parallel to the floor, and I push through my forefoot as if I’m going to jump (but I don’t jump and I keep my heels flat on the ground the entire time). This has been effective so far but I haven’t been doing it for long.
I have both patellar tendonitis and a lack of cartilage, which has been causing a lot of knee pain. I've played basketball a lot less as I've worried about further injury from jumping and I am so glad to see video. Hope to see even more of these videos.
Thank you so much for all of these knee alternatives mate. I can't tell you how much my knee has frustrated me.
I have flat fleet, am EXTREME
hypermobile and have lots of injuries due to it. Now struggling with my knee tendons and overcoming thanks to your help Jeff. Thanks so much.
This is amazing!!! First time with a patellar tendinitis and I hate that I have had to rest it for over a week. I can work with these!!! Thank you so much!
thank you so so much! I had to stop working out at home because of knee pain and it has been so sad. I'm gonna try these!
Thanks so much for this video Jeff! I’ve been recently dealing with some knee issues, and this is really helping me to continue training around them. Thank you!!!
Truly inspirational video!
I had a meniscus Transplant on my left knee and looking to breakthrough this.
29 years of age and always have been athletic, currently a Firefighter/Paramedic/ Fire Investigator/Investor and looking to continue to stay fit and healthy.
Thank you Jeff!
January 28th 2021 was my surgery date and coming close to full recovery 🙏💯
Hey how did they do the transplant? Is this where they take part of your meniscus and do a stem growth or whatever for the cartilage and you come back later to get new cartilage? Heard of this new technique.. where did you have it done? Im in Michigan thanks! Looking for a good sports medicine doc
I agree Jeff, the Bulgarian, or rear foot elevated , split squat is a great exercise. However, the initial foot placement in the set up is hard to do, especially for my trainees that have never performed the exercise before. The best way I found to set up initially is to start at a deficit (bottom position.) That way you can easily move your front foot in proper position (shin as vertical as possible and brace the core) before you begin the exercise. The deficit set up eliminates the need to hop around. Hope this helps. Additionally, your forward lunges can be corrected by stepping further out and pressing into the floor with the heel. Stepping further out positions the shin more vertically... but I think you know that.
Lake State shit I never thought of this. I've been having such a hard time doing bulgarian Squats that I never thought of starting from the bottom and pushing against your heel. You're a lifesaver.
i didn't get it. how would you start from the bottom ?
On one knee (half Kneeling.) So you'd start from a dead stop (concentric motion) instead of the negative or eccentric motion.
Upvote this so everyone will see it. Thx.
Thank you so much man. Looked like an idiot hopping around on my bum knees at the gym.
Jeff, I just left a message on one of your older videos about knee pain were you really didn't address arthritis issues. This video was much more helpful and informative. I cant for the life of me see how 170 people would give this video a thumbs down? Keep up the good work.
YOU'RE THE BEST JEFF!!! I thought I was screwed but now I no longer have to worry about losing muscle during my ACL rehab now :) :) :)
I have cleaned up a lot of issues related to running and cycling by watching your videos. For example, every morning I do glute bridges while reaching arm over to opposite side. It fires the glutes and really opens up the upper back getting me ready to help start my day.
Damn Jeff is the smartest out there. More people need to listen to his stuff! Helped my tricky delts and deflated pecs. Science is boss
I have to say thanks, I been trying this this week and has been a lot better for me and my knees.
Great recommendation due to knie problems like patella tendonitis
Thumbs up and greetings from Germany
I had a patellofemoral reconstruction about a year and a half ago. Building my legs back up had been quite tricky and painful. So I’ve found this video so helpful. Thanks Jeff!
This was the video I 've been looking for! Thanks Jeff.
I looked all over the internet and all I could find about sore knee exercises was the reverse lunge as not being that hard on knees. A gym buddy told me about athlean x a few of months ago. I am looking forward to my next leg work out. I already feel like I have a new arsenal to work my legs. Now after only a few months my whole body at 68 feels renewed even after weight training for many previous years. The training videos are fantastic. Pretty much part of my routine now. Thanks Jeff. Wish I could take in all of the videos and training tips at once but it takes while to take them all in.
Hi Jeff! Thanks so much for the video! I've been waiting so long for this video about knee pains.
I've been dealing with patellar tendonitis the past 14 months, I miss soccer so much!
I've been trying to recover from it with help of a physiotherapist. Right now it's going good, but I've had hit several bumps. I really hope this time is the time!
It would be great with a video just about patellar tendonitis, because I know a lot of people/athletes that fails to recover from it, even with a help from a professional physiotherapists.
+Minik Pedersen I really hope you read this. :)
I'm working on the Ultimate Arms program and on Day 3, which includes the Bulgarian Squats. I was so afraid of doing those bc of my knee pain, but after watching this and another video of his, now I have more confidence in making sure I can do the exercise safely.
Hey Jeff can you please make a video on Patella tracking disorder. And how to strengthen the VMO?
thanks Jeff I have some problem with patellar but when i do this exercises really help to recover from the pain in my knees
The hardest part is letting go of the ego and trying to do what everyone else is doing.
One needs to learn to work around the pain, no ego allowed.
amen
I agree with you 100%
solid advice. this guy is on-point. he would put 99% of physical therapists to shame.
Great video! One point that i do not agree with is that your knee doesn''t HAVE TO go in front of your foot in the forward lunge. If you're focussing on going DOWN in stead of going FORWARD in the descending phase you're knee won't be in front of your foot. Big up for the great video's though!
That's the only thing I didn't agree with in the video either. My knee never goes beyond my toes when I do forward walking lunges. Otherwise, his videos rock!
Best PT videos out there. Backward lounges helped me alot.
Learning a lot about the knees. Thanks for sharing your knowledge.
This is bloody life saving. I have been getting discomfort in my left knee recently. Walking lunges and deep squats have been uncomfortable. Now I have great alternative exercises.
I wish I could like this 50 times! Great informative video!!!!!
Ruptured acl and torn miniscus...... here I was skipping leg day in an attempt to prevent further damage. Your a life saver Jeff!! Your program has been the best investment I've made for myself!
Idk if u still use this account but i will try my shot . I got miniscus injury and didn't have surgery and wanna fix it without it . Can u tell me what helped u with his program in ur case?
perfect timing, my knees have been killing me from teaching 3-5 dance classes a day
U still got it?
...Just, no words.
Training legs with bad knees literally is what stops me from training all together.
With that said, 5 years late BUT I am SO thankful for this informative video! Do you have more videos like this on training legs with bad knees?
God bless. :)
this guy is the man
Brilliant advise .... literate and easy to understand and Jeff is an absolute first rate Athlete.
Over 49 years of training and still learning.....
can you do one but for elbows? my elbows always hurt when I do any tricep exercises like skull crusher (2 dumbell or regular), and some bicep exercises too. I have pretty much completely given up on isolating my triceps for a full workout, so I pretty much stick to compound ones like bench/chest press and hope that that's enough
Nathan Marineau are you locking out your elbows during these ecercises? try not extending your arms fully. also, take a solid month or two off to let your elbows recover.
If your elbows hurt from the skull crushers, you can treat it with the same exercises as for tennis elbow. You hold the arm straight down on your side, make a fist and angle the wrist inwards. Lay your other hand on top of your fist and push straight up towards your shoulder. Keep the arm straight! Do this a few times a day for 1-2 minutes without crazy force.
The other thing that really helps is hanging from a bar. You have to just hang on your fingers and all the other muscles up to your shoulds have to be relaxed. Just hang. You can touch the ground with your feet to control the load.
I've got the info from "tennisarm DOT ch" there is an english version of the site too.
What helped was not doing the exercise or at least doing it with bar with a different grip angle.
I get a lot of pain from the Bulgarian split squat. I also get knee pain walking up stairs, doing any squat, wall sitting etc.
Same, did you find a solution?
yeah lunges and split squat tends to put strain on my right knee which had acl reconstructed... I dont know if these exercises are the right type for me, but I found that birgnole squat with cable is excellent for knees since it really takes the strains off, even leg press are good for me. I avoid leg exstension machine since its bad for me... Apparatently everyone should just find what works for them.
You are the best gym instructor here on RUclips. You give good advice when it comes to exercise to decrease injuries
one of your best
Before I started watching your videos I used to visit the ortho at least once in 3 months due to neck and shoulder pain. I started watching your videos one year ago and after following the tips I started feeling really better and I even started weight training. Thanks a lot for sharing such valuable information. May God bless you
3:26 had me thinking I'm trippin😂
@Athlean-X this is an awesome video and you gave awesome insight on the exercises presented in this video. For someone like myself who is trying to rehabilitate their knee or knees what is your opinion on exercises like the Tibialis Raise, Calf Raises, Standing Band Kick Back, Leg lift while sitting down w/ bands,
Side steps w/ bands, Standing Band Abductions, Patrick Step ups, or Walking Backward’s with bands. Which exercises should I prioritize and how often should I do them?
Did Bulgarian split squats for the first time today and realized how terrible my balance is.
I started doing them too and I can't keep my feet stead at all haha. Balance is terrible. But when I can get it kind of smooth it burns real good. Can't wait till my balance is better, the exercise will be so much better.
I can't even do them because it hurts my knees.
@@dark_magician_sdy I tried it, and it just put too much stress on my knees. I'll just stick non weight bearing exercises for my legs.
This is fantastic to hear I have crepitus in the knee and it's so painful I do alot if weight training for my legs and it's got do difficult now so more exercises for this please as I still want to have defined quads thank you
now I have to find another excuse to not do leg day
LOL
+Kyle Thompson vernal equinox
+Xavier Lance I know the feel bro
+Kyle Thompson Check out BroScienceLife's video on how to skip leg day. All kinds of ideas there.
Saladin1187 yeah I saw it before haha
Wow this is exactly what I've been looking for!!! Thank You!! I had a partial ACL tear for years, ACL is now completely torn and I basically have no ACL and moderate AO in right knee. I have been either skipping legs or been in pain after workouts because of this. I've been doing these exercises now pain free and getting stronger which help with everyday knee pain and issues.
What is your knee strength today? Did you get surgery at the end?
I am sure some people just dislike videos for fun on RUclips...
I am sure they go: "What?!!! So little dislikes?!! let's fix that!!"
Rather dislikes for skipped 2 many leg day because clearly those strawlegs has got way less training than upper body.
People get joint problems because of muscle imbalances. A common imbalance being dominance in the medial chain of the leg (adductors, vmo, semitendonisis/membranosis, sartorius, and medial calf)
Doing leg excercises where the legs are operating away from the midline of the body, causes the medial muscle chain to be used.
Ie squats.
The closer the line of leg movement is to the midline of the body (ie lunges), the more we use the lateral chain of muscles.
Most people have dominance in medial musculature. So build the lateral musculature and the joints will become balanced, and the pain and dysfunction will go away!
(Jeff is awesome, but he has medial chain dominance, his vmo is way more developed than his Vastus lateralis, hence the knee problems)
Also, You will get more glute activation and lateral chain utilisation if the front leg is placed further forward so the shin is vertical, and the load is pressed through the heel.
No weights are really necessary until the medial dominance causing the imbalance is nullified by the lateral chain catching up to it.
Amazing video! Just got diagnosed with arthritis and this has restored faith that I’ll be okay. Thank you!
I wanna master this so bad (5:10) but every time I try it I loose my balance, maybe it's my height? any ideas for a substitute to this workout? also I love this channel it has definitely helped me build and cut weight fast 5th week in and I went from 300 to 288! still going on strong!
Try it light. Then proceed heavy. Also work on your leg mobility and flexibility. Speaking from experience 😔
I had surgery on my knee 4 months ago. I’m going to see which of these works best for me. Thank you!
you should give me any update.cuz almost everyone in this comment section have positive feedback
Lunges and squatting scares me. I have patellar tracking disorder and have dislocated twice. Worst pain ever. I don’t know a way around that
Very helpful!
I’ve got knee arthritis, and patella femoral pain which makes lunges my most hated exercise.
Deadlift and squats are fine .
The Bulgarian lunges are also much better
What if you only get knee pain *after* doing your workouts? like DOMS but in the knee instead of the muscles.
Im no scientist but I think this means your knee is turning into a muscle. through micro tears in your patella that restructure the bone into muscle tissue.
@@Laggy2000sounds legit.
Not using muscles pure knee
So helpful! I am in the process of trying to prehab prior to a total knee replacement. I believe I can do all of these, except I may need something to balance on with the split squat with the bad side and modify the step up with a smaller step.
The difference between the broscience fitness channels and Athlean-X it's abrupt. Excellent as always Jeff.
My knees have been preventing me from doing a lot for the last 8 years and I am young and love being active, but over the years I've become less active out of frustration and I've gained weight and don't feel myself because of it and now I have IT issues and that sucks. However, on a positive note, these issues have recently forced me to research and found this amazing. Channel and a few others. I am so thankful for people, like this guy, who take their time out, to make informative videos like these. From my heart ❤️ thank you so very much. Peace ✌️
*If no help, there's a more comprehensive program in **_Bulletproof Your Knee_** at Amazon.*
@@ikep9955 Thanks!
Thanks for the alternative choices you show and the reason why these particular exercises are safer for someone with knee problems .
Whenever I see guys doing things wrong in the the gym, I always wanna tell them about this channel.
Front, back lunge, bulgarian squats and everything here can be done with a vertical sheen.
Squats can be replaced with smith machine squats to have your sheen as vertical as possible.
Sumo squats are also an option but you need to have flexibility. As for the deadlift, there are tons of modification to set you as vertical as possible.
Great videos, great argumentations and much respect for loads of free tips you give to all :)
Hiw to never skip leg day even if ur fine lmao
Wow Jeff, thanks man. been having knee pain with lunges and deep squats, inherited bad knees - soft cartilege. will definitely give these a try!
I got a question for you. So i just turned 14 few weeks ago and im wondering if i should start gym. I have a good physique and six pack abs n stuf but im only 167 cm tall ( like 5"4-5 in feet).I still want to grow in height and im hearing a lot of people complaining about if gym affects your height growth or if it doesnt. So whats your opinion? Sorry for my bad english its not my mother language.
go for it I'm 14 and 6 foot 2 and I go to gym
Loved this vid...I have knee problems from old injuries and always put off much of the leg exercises to avoid pain. Really glad I ran into this video.
*Just do the exercise in **_Bulletproof Your Knee_** and have no pain with any exercise.*
And what exercise is that?
This is truly one of the best videos to work out the legs with knee pain. Thank you Jeff!
Those shoes thooooo
+PunjabiMafioso what are thoseeee!!!!1
What kind of Nikes are they... I want them...
+epicnex broes damn so original never seen this comment regarding shoes.
+epicnex broes they're custom athlean-x Nikes.
Awesome. One year since my ACL surgery and having restarted my gym sessions, i am pumped up after watching this..
Jeff: "I can even grab a 90 or a 100lb dumbbell in each hand for my split squats..."
Me: .... (turns off CPU and cries)
Awesome video! I been lifting 17 years, this year I'm getting sever pain in knees and had to give up squat. You helped me confirm its patella tendinitis. I started doing different leg exercises to avoid this issue, but now I know I need to keep vertical shin to avoid knee pan, plus keeping feet dead straight helps to such as on hack squat, and don't angle them out.
What do you do instead? The split squat? How's your knee doing now?
Im from Bulgaria and no one in my gym is doing the Bulgarian squat. And when Im doing it, everybody is like "dude, what is this exersice". lol.
Ne obrazovani hora
Jeff you are really great , I am saying this very honestly. Each time I see your videos I learn something new. I am dealing with flat feet, restricted ankle and hip mobility and I skipped my leg days but now I think I don't have to skip my leg days
1
I am a 15 year old boy who has problem with my knees... I was told to look you up, so I did. I just startet Training my knees, I really hope the training from you visdom can help me get no pain.
You sound like you got it under control so I trust you!
God bless u all
Lets go Mets!
I cannot complete my thanks by just simply saying thank you, you have done so much and have shown that how people are struggling and you are giving them advice which is making them improve across the globe.... hats off to you. And thank you for giving me the areas in which I can work around my knee pain.
Is that one dislike from Mike Chang? lol
Ryan Powell fuck Chang!! Thx Jeff
Jeff you are the absolute Don, whatever I'm doing in life I aim for the very best and you sir are that, thank you for such high quality content I love it, I'm signing up for your program
If Jeff loves me he will respond or I drink bleach
+50PercentNub I love you and every one of my viewers...plus...there's no nutritional value in bleach. Go for a protein shake instead :)
Dont do it....drink that Jeff wrote instead.
Jeff just saved your life!!
+ATHLEAN-X™ Jeff responded :) life is complete. No seriously though, Jeff you are amazing, thank you for what you do for all of us. If you guys don't have the Athlean-X system, go buy it. The system and results are amazing.
+ATHLEAN-X™ I was going to tell him to drink bleach, Your way to busy getting us the next video.. lol, Super Stud...
Only just found this - impressive explanation and level of instruction.
Finding Jeff on RUclips is Destiknee.
I have one Knee replacement already, and VA wants to do other Knee. Thanks for the guidance on good exercises.
Jeffs my favourite natural...... Shit wrong video.
>implying
+Jack White order 66 on your... wait wrong video