Thank you for showing how your mom likes to perform these exercises! I’m 38 but was just diagnosed with bilateral osteoarthritis of the hip, probably due to stopping strength training completely for over a year, combined with sitting/standing at a desk for 10-12 hours a day. I’d always been into strength training with heavy weights before then and have always been strong and healthy, so it’s been difficult to know where to start with gentle movements and to ego check myself being back at what feels like square one. I had no idea arthritis could even happen and progress to moderate in just a year at this age, but I’m grateful people like you keep putting out videos like this to help those of us who want to avoid surgeries and drugs if possible, and maintain a normal life where we can do our everyday activities, including work, without constant pain 🙌🏼 I know this is mostly about keeping knees healthy, but I’m trying to keep those strong to help with the hips!
Another possibility is not arthritis but joint wear. We who train heavy constantly wear out our joints prematurely. Ben's training help me rehab my injured knee and other joints due to overtraining. Sometime the joints wear misdiagnosed as arthritis since most doctors are unfamiliar with joint wear from heavy weight training. They are well knowledgeable with old age wear. Glucosamine chondroitin MSM help with mobility. Gelatine help regrow the joints. God bless on your rehab training. Wish you all the best.
Totally understand and I appreciate your comment and support! Many gems for the hips including the ATG Split Squat! Checkout my Hip Mobility Standards here: 5 ATG Hip Mobility Standards ruclips.net/video/p2VNYdKU7jU/видео.html
Appreciate seeing your mother's working sets of ATG split squats. I am your mother's age and purchased mobility box from you. Mobility Box is extremely well made and can be used for several leg mobility and strength exercises. Every gym should have one along with an ATG coach!
I love the fact everything is scalable, and so does everyone else according to the comments. I do wish there was also a channel or series dedicated to the hardcore athlete though. I know it’s all there already, just for easy of use I wish there was a dedicated hardcore series. There’s only so much time in the day so if someone was healthy, pain free and just trying to take it to the next level it’s hard to decipher what’s more important . Been following for years and you’ve changed my life but there’s certain exercise I just don’t need as I’ve progressed to the next level and sometimes feel stuck where to go next while also keeping it under 3-4 days a week
Thank you! 1. The basics at higher levels is what I’ve seen take people to even greater levels. 2. Check out @atgexercise on Instagram to see all sorts of people using ATG, including elite athletes!
Great Family ... Such a great exercise really has delivered for me last 3 years restoring strength in my hip flexors for jumping & sprinting almost 62 now
Your Mom is impressive with her Split Squats. Does she do them every day or every other day as recommended in Knee ability zero? If I can only do full flexion with my right leg (with support) and less with my left leg due to inner knee pain, should I try lowering the height for my right leg?
This is particularly applicable to patella tendinopathy. A lesser know reason for the benefits of slant squats when they did the original research on drop squats on a slant board for eccentric loading of the tendon is that by putting your calves on relative slack with the slant board, it forces more load through your knee extensor tendon because the passive pull of the heads of the gastroc is lessened. The only way to truly cure a chronic tendinopathy is progressively loading with eccentric or heavy slow resistance work.
Love doing gentle front foot elevated split squats in the morning after getting out of bed. Gets some circulation in the body and loosens me up….is especially during cold winters
Hello, great videos and good leg workouts advice. Question: What make and model is the stairwell adjustable bench for lunges that your Mom is doing her stretches on? Thanks
I noticed you and Derek did squats differently. Your feet were on the slant board completely, but Derek’s toes were off the board slightly, somewhat planted on the ground. Does it matter? Is one more engaging for the knees than the other?
Both will work great and the further up your foot is on the slant board the more knee dominant this exercise will be. Either option works, and I wouldn’t stress this too much.
I love the ATG squat and my legs, knees and glutes have become much stronger! However my AxialSpondylitis lower back issues gets exacerbated after doing the ATG squats with a straight upright back position. Is it ok to hinge forward from the hips a bit to alleviate the lower back compression while doing this exercise?
Glad to hear that the ATG squat has helped with getting your knees and glutes stronger! I would encourage you mastering the ATG split squat, which can be great for the lower back as well as help you improve your ability to keep an upright torso on the squat. Can also check out this video covering my approach to the lower back: Lower Back Mini-Mastery-Class ruclips.net/video/D97Q78y3DDc/видео.html
We’ll never tell you what not to do! If that helps you during the lifts that is great. Goal is to master your own bodyweight and build your own knee ability. I would encourage knee flossing before training and see if that helps! My #1 Knee Treatment Recommendation Over The Past 10 Years & How to Do It Yourself ruclips.net/video/9k5OLqRzCbw/видео.html
That mobility box would be perfect for step ups if it was just a bit higher. But I've never seen you do step ups? They really helped me avoid loading my back after an injury without losing anything from my squat.
@@TheKneesovertoesguy Guess it is. Interesting. You can't cheat going in reverse, You definitely can with step ups until you get to about 75% max, but over that, you can't no matter how hard you try.
I have arthritis in my left knee and, as a result, have torn the meniscus twice. I just hiked the Grand Canyon rim to rim (for the 4th time). Even though I made it across, my legs were trashed, and I was lucky to finish the hike without being air lifted out. I'm heartbroken to know that it would be irresponsible for me to try it again. Would the ATG program work for an arthritic knee like mine that is partially bone on bone? Thanks
Sorry to hear about the knee issue and would love to help out here! We have helped many with their arthritic knee issues, we can’t guarantee results, however, if you can walk, you could start step one of your knees with backwards walking. Checkout this video covering our approach to pain: A 3rd Approach to Knee Pain: 6 Bodyweight Exercises Which Have 1000s of Success Stories! ruclips.net/video/XVuFQxKDb0g/видео.html
@TheKneesovertoesguy thanks for the response! I'll check out the video and probably try the one month half-price trial to see how it goes. I'm a believer in your system and know there is science behind it. You'll be hearing from me
I'm curious how your wife has regained her rotational strength (or anti-rotation strength) since she's an ice skater. I'm realising that rotation/transverse plane is probably my biggest weak link currently, so I'm looking for how best to address that and progress/regress exercises to match where I currently am. I tried cross-body kettlebell swings last week with a 12kg bell but I think this was too much too soon
Is that slant board maybe too narrow for some people? I bought one online and i had to have my feet near the edge so that it felt good. Is it better to have the wider version?
It will depend from person to person. Narrower stance will be more knee dominant, if you want more hips/glutes to be involved you would use a wider stance. Nice thing about the larger slant board is you can use both🫡
So, at the beginning you say the reason for the slantboard is that 'it emphasizes the knee and surrounding muscles." Does that mean that a squat with it will make it more challenging and give you more gains in that area? Does it really make a big difference or is just marginal?
@@TheKneesovertoesguy wait, you do a squat with heels down?? I just tried that and I could hardly bend a few inches before falling on my butt... Do you show that in any of your videos?
Here’s a live workout flow. The slant is one of the leg options we use: 8-Step ATG Longevity Workout With @Mr1nf1n1ty ruclips.net/video/E0JTQ0ciDu0/видео.html
I'm having issues with my patella, guess its actually called jumpers knee The split squat does not feel that nice, but i want to do something against it Already doing the shin split (i guess thats what its called) leaned against the wall What do you guys recommend?
Just keep doing the atg split squat consistently. I had horrible patellar tendinitis. I just added the atg split squat 3 times a week. Just body weight. I cut out pick up games and regular barbell squats. My knees were completely fine after 2 months. I gradually incorporated regular lifting and basketball back into my routine. This was 5 years ago. I’m 41 now and lift and play basketball completely pain free. There are plenty of other exercises that Ben recommends and will help. But I cured my pain with just the one exercise. I still do atg splits squats twice a week. They are not my main exercise anymore, but I like to do them before I Barbell squat. Seems like a good recipe for me to stay pain free. Good luck.
Reverse step-ups and reverse sled also will work great! Checkout my Knee Video here: Knee Ability Zero to Pro Mini-Mastery-Class ruclips.net/video/HLT8X8p_bZA/видео.html
I thought I had been following your page on Facebook but here lately it just posts these clickbait fake stories like it’s been hacked or something. Guess I’m letting you know in case you still own it or want to look into that. Glad I’ve found you on here though
Thanks Ben for helping me fix my knee that was messed up for 16 years. It is now 98% normal.
🙌🙏 I’m so happy to hear that!!!
What an amazing woman!!! Love seeing a proud mother aside her proud son this is what it's all about!!
MY EXACT THOUGHTS ❤
🙏🙏🙏
I love seeing your entire family involved in this fitness lifestyle! And your daughter is stinkin' adorable!!
Thank you so much!!
Thank you for showing how your mom likes to perform these exercises! I’m 38 but was just diagnosed with bilateral osteoarthritis of the hip, probably due to stopping strength training completely for over a year, combined with sitting/standing at a desk for 10-12 hours a day. I’d always been into strength training with heavy weights before then and have always been strong and healthy, so it’s been difficult to know where to start with gentle movements and to ego check myself being back at what feels like square one. I had no idea arthritis could even happen and progress to moderate in just a year at this age, but I’m grateful people like you keep putting out videos like this to help those of us who want to avoid surgeries and drugs if possible, and maintain a normal life where we can do our everyday activities, including work, without constant pain 🙌🏼 I know this is mostly about keeping knees healthy, but I’m trying to keep those strong to help with the hips!
Another possibility is not arthritis but joint wear. We who train heavy constantly wear out our joints prematurely. Ben's training help me rehab my injured knee and other joints due to overtraining. Sometime the joints wear misdiagnosed as arthritis since most doctors are unfamiliar with joint wear from heavy weight training. They are well knowledgeable with old age wear. Glucosamine chondroitin MSM help with mobility. Gelatine help regrow the joints. God bless on your rehab training. Wish you all the best.
Totally understand and I appreciate your comment and support! Many gems for the hips including the ATG Split Squat! Checkout my Hip Mobility Standards here: 5 ATG Hip Mobility Standards
ruclips.net/video/p2VNYdKU7jU/видео.html
Mama is a champion 😮❤
Absolutely!
Mom has on so many layers of clothes, keeping it conservative, mom, lol! We appreciate your videos ATG.
🫡🙏
Appreciate seeing your mother's working sets of ATG split squats. I am your mother's age and purchased mobility box from you. Mobility Box is extremely well made and can be used for several leg mobility and strength exercises. Every gym should have one along with an ATG coach!
Thank you so much! Totally agree!
Great video. Thanks for sharing. So nice to see the whole family getting involved. Real life
Thank you!
I love the fact everything is scalable, and so does everyone else according to the comments. I do wish there was also a channel or series dedicated to the hardcore athlete though. I know it’s all there already, just for easy of use I wish there was a dedicated hardcore series. There’s only so much time in the day so if someone was healthy, pain free and just trying to take it to the next level it’s hard to decipher what’s more important . Been following for years and you’ve changed my life but there’s certain exercise I just don’t need as I’ve progressed to the next level and sometimes feel stuck where to go next while also keeping it under 3-4 days a week
Thank you! 1. The basics at higher levels is what I’ve seen take people to even greater levels. 2. Check out @atgexercise on Instagram to see all sorts of people using ATG, including elite athletes!
You're an inspiration mate. Love how you make it accessible fornolder people with your regressions 🔥
🫡🫡🫡
Great Family ... Such a great exercise really has delivered for me last 3 years restoring strength in my hip flexors for jumping & sprinting almost 62 now
Great to hear!
Your Mom is impressive with her Split Squats. Does she do them every day or every other day as recommended in Knee ability zero? If I can only do full flexion with my right leg (with support) and less with my left leg due to inner knee pain, should I try lowering the height for my right leg?
Bought one immediately. I've been looking for this for ages.
Hope you enjoy it!
That pull-up rack looks awesome! Can’t wait for that to come out
🫡🙏
Love this! I shared this video with my Pickleballers.
Awesome!
My daughter is even younger and she sometimes exercise with me. Holding her little pink dumbbells 😂❤
Awesome!
FIRE !
Thank you! 🙌🙏
This is particularly applicable to patella tendinopathy. A lesser know reason for the benefits of slant squats when they did the original research on drop squats on a slant board for eccentric loading of the tendon is that by putting your calves on relative slack with the slant board, it forces more load through your knee extensor tendon because the passive pull of the heads of the gastroc is lessened. The only way to truly cure a chronic tendinopathy is progressively loading with eccentric or heavy slow resistance work.
Thank you for sharing!
Pretty soon Sapphire will be putting together her own protocol for the app!
lol!!!! Epic comment ❤️
Age 60 - Still playing beach volleyball. Slant board with 30 lb kettle is my go to. Start my split squats high with heel raised
That’s awesome!
Love doing gentle front foot elevated split squats in the morning after getting out of bed. Gets some circulation in the body and loosens me up….is especially during cold winters
That’s awesome. Keep it up!
Hello, great videos and good leg workouts advice.
Question:
What make and model is the stairwell adjustable bench for lunges that your Mom is doing her stretches on?
Thanks
Appreciate the support! This is our ATG Mobility Box, which you can find at atgequipment.com
Thanks for sharing your knowledge bro.
My pleasure!
As ever just the best
🫡🙏
I noticed you and Derek did squats differently. Your feet were on the slant board completely, but Derek’s toes were off the board slightly, somewhat planted on the ground. Does it matter? Is one more engaging for the knees than the other?
Both will work great and the further up your foot is on the slant board the more knee dominant this exercise will be. Either option works, and I wouldn’t stress this too much.
Okay, thank you for the answer here! Appreciate what you do for the community!
Hello Ben > what’s more beneficial for 40 year old and up in your opinion > back squats or front squats on the slant board ?
No wrong option here and would master both! 40 is still very young!
Love Love Love ...the best🖖
🫡🙏
I love the ATG squat and my legs, knees and glutes have become much stronger! However my AxialSpondylitis lower back issues gets exacerbated after doing the ATG squats with a straight upright back position. Is it ok to hinge forward from the hips a bit to alleviate the lower back compression while doing this exercise?
Glad to hear that the ATG squat has helped with getting your knees and glutes stronger! I would encourage you mastering the ATG split squat, which can be great for the lower back as well as help you improve your ability to keep an upright torso on the squat.
Can also check out this video covering my approach to the lower back: Lower Back Mini-Mastery-Class
ruclips.net/video/D97Q78y3DDc/видео.html
You are the best!
Thank you!
Another great video Ben,
Thank you very much !!!
Stay strong !!!
Thank you!
Is it allowed use kinesio tape for knee during the exercises provided by the ATG protocol?
We’ll never tell you what not to do! If that helps you during the lifts that is great. Goal is to master your own bodyweight and build your own knee ability. I would encourage knee flossing before training and see if that helps!
My #1 Knee Treatment Recommendation Over The Past 10 Years & How to Do It Yourself
ruclips.net/video/9k5OLqRzCbw/видео.html
That mobility box would be perfect for step ups if it was just a bit higher. But I've never seen you do step ups? They really helped me avoid loading my back after an injury without losing anything from my squat.
This is similar: Single Leg ATG Squat Progression
ruclips.net/video/IfVYED_gGpY/видео.html
@@TheKneesovertoesguy Guess it is. Interesting. You can't cheat going in reverse, You definitely can with step ups until you get to about 75% max, but over that, you can't no matter how hard you try.
I bought the slant board too!!
Awesome!
FYI you should avoid doing any kind of lifts or pulls while wearing metal rings.
Thank you
How often do you do these exercises?
1-3x a week
I have arthritis in my left knee and, as a result, have torn the meniscus twice. I just hiked the Grand Canyon rim to rim (for the 4th time). Even though I made it across, my legs were trashed, and I was lucky to finish the hike without being air lifted out. I'm heartbroken to know that it would be irresponsible for me to try it again. Would the ATG program work for an arthritic knee like mine that is partially bone on bone? Thanks
Sorry to hear about the knee issue and would love to help out here! We have helped many with their arthritic knee issues, we can’t guarantee results, however, if you can walk, you could start step one of your knees with backwards walking. Checkout this video covering our approach to pain: A 3rd Approach to Knee Pain: 6 Bodyweight Exercises Which Have 1000s of Success Stories!
ruclips.net/video/XVuFQxKDb0g/видео.html
@TheKneesovertoesguy thanks for the response! I'll check out the video and probably try the one month half-price trial to see how it goes. I'm a believer in your system and know there is science behind it. You'll be hearing from me
I'm curious how your wife has regained her rotational strength (or anti-rotation strength) since she's an ice skater. I'm realising that rotation/transverse plane is probably my biggest weak link currently, so I'm looking for how best to address that and progress/regress exercises to match where I currently am. I tried cross-body kettlebell swings last week with a 12kg bell but I think this was too much too soon
Movements like the QL Raise can be great! She also has her current routine on the ATG app which can help🫡
nice I do not have slant board, will one step of stair suffice?
Might be a very steep slant, our own ATG Slant Board you can find here for $30: atgequipment.com/collections/atg-equipment/products/kids-slantboard
Super cool 😮❤
Thank you!
Is that slant board maybe too narrow for some people? I bought one online and i had to have my feet near the edge so that it felt good. Is it better to have the wider version?
It will depend from person to person. Narrower stance will be more knee dominant, if you want more hips/glutes to be involved you would use a wider stance. Nice thing about the larger slant board is you can use both🫡
hey, when i do the split squat my back leg always has pain in the hip and front of my thigh. is that normal?
Would scale back this exercise and elevate the front foot more so you don’t have as intense of a stretch in the hip of the back leg🫡
Does it matter if your feet are completely on the board or only your heels? You were each different
Nothing wrong with either. Depending on your ankle mobility you might need your feet higher up on the slant board.
Thank you. I just bought one.
how many times per week should i do atg split squats for strong knees .
1-3x a week works great!
So, at the beginning you say the reason for the slantboard is that 'it emphasizes the knee and surrounding muscles." Does that mean that a squat with it will make it more challenging and give you more gains in that area? Does it really make a big difference or is just marginal?
Correct: heel up = more knee and leg. Heel down = more hip and back. I do a variety of exercises for all areas. All shown on my channel. 👍
But why use the slant board? Doesn't flat heels force a greater stretch in hips, knees and ankles? Genuine question.
We do both! Heel up for knee. Heel down for hip.
@@TheKneesovertoesguy wait, you do a squat with heels down?? I just tried that and I could hardly bend a few inches before falling on my butt... Do you show that in any of your videos?
How do you program these squats with everything else?
Here’s a live workout flow. The slant is one of the leg options we use: 8-Step ATG Longevity Workout With @Mr1nf1n1ty
ruclips.net/video/E0JTQ0ciDu0/видео.html
what angle is the slant board? 😊
25 degrees🫡
what angle of inclination do you recommend for the slantboard?
25 degrees
@TheKneesovertoesguy thank you so much!
I'm having issues with my patella, guess its actually called jumpers knee
The split squat does not feel that nice, but i want to do something against it
Already doing the shin split (i guess thats what its called) leaned against the wall
What do you guys recommend?
Just keep doing the atg split squat consistently. I had horrible patellar tendinitis. I just added the atg split squat 3 times a week. Just body weight. I cut out pick up games and regular barbell squats. My knees were completely fine after 2 months. I gradually incorporated regular lifting and basketball back into my routine. This was 5 years ago. I’m 41 now and lift and play basketball completely pain free.
There are plenty of other exercises that Ben recommends and will help. But I cured my pain with just the one exercise.
I still do atg splits squats twice a week. They are not my main exercise anymore, but I like to do them before I Barbell squat.
Seems like a good recipe for me to stay pain free.
Good luck.
@samfolkestad1726 will try, thx for taking the time
Reverse step-ups and reverse sled also will work great! Checkout my Knee Video here: Knee Ability Zero to Pro Mini-Mastery-Class
ruclips.net/video/HLT8X8p_bZA/видео.html
Nana Over Toes Channel ASAP 🙌🏼
Nana Is a "G" 🥰
Numero Uno 👍🏼🙌🏼❤️💪🏽
🙏🙏🙏
The science of a toddler super set, have you ever tried to replicate what they do? If we moved like Sapphire we would all be dunking the basketball 😂
😂🙏
👍🏻👍🏻👏🏻👏🏻🤝🏻💪🏻💪🏻💪🏻
🙏🫡
Dude!!!
🫡🙏
Don't care if the king uses it it's obviously good
🙏🙏🙏
👍🏼👍🏼
🫡🙏
Just doing squats on you toes will help allot..
Yes! 🔥
Go mama ;)
🙏🫡
I thought I had been following your page on Facebook but here lately it just posts these clickbait fake stories like it’s been hacked or something. Guess I’m letting you know in case you still own it or want to look into that. Glad I’ve found you on here though
Yep been trying for months to get my account back. It was stolen. Thank you 🙏