#1 Exercise to Develop a Rounder, Stronger Butt. http://www.criticalbench.com/growth/unlock-glutes. *Got bad knees?! Well having bad knees sucks…and you know what else sucks? Not being able to exercise because of bad knees. But there is good news…. watch this video to learn how you can train your lower body that won’t cause pain if you have bad knees!*. Here are the TOP 5 Exercises to STRENGTHEN Your Legs if you have bad or weak knees. These are the BEST movements to build strong legs. Having weak (or bad) knees could be the result of poor training technique, an old sports injury, a traumatic recent injury, lack of use and the list goes on and on…While there are literally 100 great leg exercises for men and women with and without weights, if you have bad knees, there are several exercises to avoid and there are some that you MUST be doing.. Listen close to what Coach Brian and Coach Blake Bowman says in this video and pay attention to how he demonstrates these moves. The last thing you want to do is skip through this video and do something incorrectly on your own.. Strength coach Brian Klepacki, MS, CSCS and Blake Bowman of Guerrillazen Fitness (make sure to check out this channel here: https://www.youtube.com/user/GuerrillazenFitness) picked these TOP 5 Exercises to STRENGTHEN your legs if you have a bad knee or two. These are the most beneficial and best overall for people looking to get stronger, healthier knees without the risk of injury due to chronically weak/bad knees.. Here are the TOP LEG EXERCISES With BAD KNEES that will help STRENGTHEN Weak Knees and build your strength and develop some nice lean muscles.. And if you have a question for a comment, please post it now below! Thanks for watching and have an awesome day.. #badknees #therapy #rehab #strong #strength #knees #lowerbody #painfree #criticalbench #strongbydesign #stronglegs #strengthenlegs #bestlegexercise #legstrengtheningexercises #healthykneeexercises. =
Get Joint Armour™ Today! ➞ http://bit.ly/2S8Mjmk. _ The moment that knee pain forces you to stop training legs is the moment everything else begins to suffer because of it. Your legs support everything you do. Whether you’re on the court, in the gym, or out in the field, you need strong legs under a strong body if you want to be at your best.. David Morin from Blue Star Nutraceuticals is going to take you through the best lower body workout. It’s designed specifically with your knees in mind so you’ll never have to skip another leg day, or sit out the big game again due to sore joints.. Ready to takedown this workout? This is the Pain-Free Knees Leg Workout For Men! Let’s do it! Workout. For this workout, you’ll do 6 exercises that work all 3 fundamental movements of the lower body: Squat, Hip Hinge, and Lunge.. Mastering these movements will improve agility, build explosive power, and dramatically increase overall performance.. To help rebuild strength in your knees and their surrounding muscles you’ll be doing higher reps with lighter weight. Aim for 65% of your 1 Rep Max.. For example, if your 1 Rep Max for squatting is 300 pounds, use 195 pounds for this exercise.. Perform this workout in linear fashion. This means doing all 4 sets for exercise 1 first, then doing exercise 2, then 3, and so on until all 6 exercises are complete.. Take 2 minutes to rest and rehydrate with AminoFast™ between each set.. Push hard and aim to complete the workout in under 1 hour and 15 minutes.. Exercise #1: Box Squats. By substituting traditional squats for Box Squats you limit the degree of flexion at the knee and keep a more upright shin position than traditional squats.. Set up like a regular squat with a box around knee height behind you. Take a big belly breath, brace the core, squat down keeping the knees out, pause for a second on the box then drive the heels through the floor exploding to the top. Be sure to avoid rocking forward as you accelerate off the box keep your shins as vertical as possible.. Exercise #2: Stiff Leg Deadlift. This is absolutely one of the best exercises for developing hamstring strength.. Keep your back straight, chest up, push your hips back to get a full stretch in the hamstrings and glutes. Lower the bar keeping it as close to your shins as possible then contract your hamstrings and glutes to raise the bar back up explosively maintain the same angle with your shins throughout the whole movement.. Exercise #3: Step Back Lunge. Step Back Lunges are less stressful on the knee compared to forward lunges.. Perform these with a barbell across your back or grab a pair of dumbbells at your sides and take a big step back so both legs bend at 90 degrees. Keep your back knee just off the ground then drive through the heel of your front leg using your glutes and hamstrings to the top. Alternate side to side each rep, performing all the required reps for each leg.. Exercise #4: Bulgarian Split Squats. This exercise limits the flexion degree of your knee and allows you to really load up the resistance on your legs.. Find a chair, ledge or bench, place the top of your foot on it and take a big step out, then perform lunges, keeping your torso upright, perpendicular to the floor. Perform all reps on one leg then switch legs.. Exercise #5: Step Ups. Grab a box or find a ledge around knee height. Drive through the heel of your front leg and explode up into standing position then control back down and repeat. Perform all reps on one side, then switch to the other.. Exercise #6: Seated Calf Raises. Most gyms will have a seated calf raise machine like the Arsenal Strength one we have here at the Blue Star Training Facility if not, you can perform this exercise propping your toes up on plates and holding dumbbells on your knees for weighted resistance. These are great for developing strong calves, and ankle mobility, and again allow you to maintain a vertical position with your shins throughout the movement.. And that’s a wrap! Congratulations on finishing the Pain-Free Knees Leg Workout For Men! Now there’s no excuse for skipping leg day. Regardless of age, lower body training should always be a priority. It really is essential for developing a balanced physique that looks great and performs even better.. . Until next time keep training hard! _ FOLLOW US: Facebook ➞ https://www.facebook.com/BlueStarNutraceuticals/. Instagram ➞ https://www.instagram.com/bluestarnutraceuticals/. Website ➞ https://www.bluestarnutraceuticals.com/. Blog ➞ http://radlab.bluestarnutraceuticals.com/. #PainFreeKnees #LegWorkout #WorkoutForMen
20 minute knee friendly/low impact lower body workout to target the legs, thighs, and butt! These slow controlled movements sculpt beautiful lean lines.. NO SQUATS or LUNGES are included in this workout. Entirely Equipment Free! I N S T A G R A M: @julsfitnyc. W E B S I T E: www.julsfit.com. #lowerbodykneefriendly, #lowimpactlowerbody, #lowerbodynosquats
You can sculpt your lower half without having to squat! Please join me (and Peanut!) for this full length, lower body strengthening workout that features some of my favorite exercises to help shape, sculpt and lift your lower body without having to squat. If squats bother your knees*, or even if you are just looking up to mix up your routine, join me for this complete leg, glutes, hips, and thighs shaping workout that you can do in a small space, with just a set of hand weights.. *Please note not all exercises are suitable for everyone. Knee issues and conditions vary, so please be sure to do what works best for your body and be sure to see a medical expert/specialist for help diagnosing or treating injuries prior to trying any exercise.. Equipment: A set of dumbbells (2-25 lbs, depending on level). Intensity: Moderate. Floor Work: Yes. LINKS: Get Peanut’s “I Don’t Sweat I Sparkle” T-Shirt here: https://www.amazon.com/dp/B079RQD36S. Find all our favorite home workout gear here: https://www.amazon.com/shop/jessicasmithtv. Learn more about our 8 Week Program here: http://walkonwalkstrong.com/8week/. (Learn more about all of our complete programs here: http://bit.ly/2htSuwk). Connect with us after the workout for more fitness, tips, motivation and more! SIGN UP FOR OUR FREE EMAIL LIST: http://bit.ly/1eemW3q. INSTAGRAM: https://www.instagram.com/jessicasmithtv/. FACEBOOK: https://www.facebook.com/jessicasmithtv. TWITTER: https://twitter.com/jessicasmithtv
Build ripped athletic muscle from head to toe despite your aches and pains… http://athleanx.com/x/build-a-bulletproof-body. Leg workouts can be downright crippling if you attempt them with bad knees. That doesn’t mean you should be skipping leg day though! If you want to have any shot at keeping your legs strong you’ve got to learn to train around discomfort without having to fight through it.. In this video, I show you the exact leg workout I do (quads and hamstrings) that allows me to keep training my legs and build strength without sacrificing my ability to walk! This leg workout contains carefully selected leg exercises that help you overload your muscles without damaging your joints.. All of the leg exercises in this workout are closed chain and functional. There is a high degree of athletic carryover with each of the movements. Great care is taken to keep the force shifting down and back as opposed to down and forward to make sure that the knee joint doesn’t take on unnecessary strain and stress.. That said, this killer leg workout focuses on performing controlled squats. Whether they be isometric or pause variations, the key is to be in control of the rep on each and every one. The weight can be added, once and only once you have complete control over the weight you are squatting.. We move onto reverse lunges with a barbell. This exercise can be loaded up pretty heavy without the repercussions associated with normal front knee lunges. The stress is taken off of the patellar tendon with the backwards movement of the leg.. Next up is the DB Bulgarian split squat performed with an accelerative component. You can maximize the work on the quads and hamstrings and make it even more explosive by immediately dropping into a bodyweight version of this after reaching failure.. Finally, the hamstrings are hit with the closed chain physioball glute ham raise and the barbell hip thrusters. Two excellent ways to build your hamstring strength while still keeping a healthy respect for your knees.. If you want to start training like an athlete and build explosive muscle from head to toe, be sure to head to http://athleanx.com and get over 15 unique leg workouts designed to help you build ripped, athletic, powerful legs.. For more leg workout videos and tips on how to squat and deadlift properly, be sure to subscribe to our channel on youtube at http://youtube.com/user/jdcav24
This is a killer workout to target all your leg muscles without irritating your knees! Start with one set of 15 repetitions and then you can increase to 2 sets. All you need to get started are a set of bands.. Here is a link to order the Spostor bands I use: https://amzn.to/2RkQsj9
A 20 minute knee friendly/low impact lower body workout to target the legs, thighs, and butt! NO squats or lunges are included in this workout. Entirely Equipment Free! ⭐️SHOP MY COOKBOOKS!: https://goo.gl/XHwUJg ⭐️. ⭐️DO THIS WARM UP FIRST: http://bit.ly/2riv8T6. ⭐️DO THIS COOL DOWN AFTER: http://bit.ly/2YO55PP. ⭐️WORKOUTS TO PAIR WITH THIS ONE: APARTMENT FRIENDLY/LOW IMPACT WORKOUTS: http://bit.ly/2OpX5jl. ����SUBSCRIBE TO MY MAIN CHANNEL (what i eat, recipes, vlogs): https://goo.gl/WTpDQk. �� GEAR I USE:. ����THE MAT I USE (Exercise 6X4): http://gorillamats.com?aff=19 (MADFIT10 for 10% off). CAMERA: https://goo.gl/rVQzXd. 42.5mm LENS: https://goo.gl/oLRc2u. TRIPOD: https://goo.gl/ihp5br. MICROPHONE: https://goo.gl/fPzkRN. GOPRO: https://goo.gl/D6eMwL. ✘ I N S T A G R A M: @madfit.ig. ✘ T W I T T E R: @maddielymburner. ✘ F A C E B O O K: facebook.com/madfit.ig. ✉ C O N T A C T (business inquiries): [email protected]
Squats and lunges are great exercises, but not if they cause you knee pain! You can work your lower body effectively with alternative exercises that won’t strain your joints. Dumbbell Deadlift Stand with your feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand in front of your legs. Hinge at your hips, bend your knees slightly, and push your butt back to perform a deadlift, slowly lowering the weights Pause at bottom, then slowly stand back. Deadlifts are an excellent exercise to strengthen your entire backside (glutes, hamstrings, back) while also engaging your core, without putting too much pressure on your knees and hips.
How to do it: Grab a pair of dumbbells and stand with your feet hip-width apart, palms facing your thighs. To do it: Start by lying on your side with your upper body propped up by your bent elbow and your opposite hand resting on your head. Extend both legs out to the side, bending bottom knee (keep both knees and hips stacked). Lift your hips and top leg to just above hip height.
Hold for 1 count, then lower hips and top leg back to the floor. Romanian Deadlift: Tighten your glutes, hamstrings, and quads with this easier-on-the-knees lower body exercise. With a barbell or dumbbells held at your front thighs (palms facing you) and your knees soft, slowly bend forward from the hip and lower the weight toward the floor. Static Squats. For some people with knee injuries, regular squats aren’t possible.
However, static squats, which involve holding a squat position rather than moving through a full range of motion, can be a good alternative. Stand with the feet hip-distance and cross the arms over the chest. Best Leg Exercises For Bad Knees 1. Reverse Lunge. This is an effective lunge variation for strengthening the quadriceps, hamstrings and the glutes.
2. Box Squats. You need a sturdy chair or a box to perform this exercise. Do the exercise slowly to activate the 3. Standing Calf Raises. This. 5 Exercise Modifications For Bad Knees.
1. Swap Out Your Squats. The big daddy of all leg moves, squats are a must do! If you have knee pain, however, you might have already decided they 2. Reverse Your Lunges.
3. Come Alive With Deadlifts. 4. Bridge The Gap With Bridges. 5. Roll.
Side-Lying Leg Lifts Wearing ankle weights above the knee, lie on your left side, legs straight and together, with your left arm supporting your head. Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder. If you’re on the search for cardio exercises for bad knees, head to the pool.
Swimming provides a great workout that is low impact, versatile and burns calories fast. Whether you’re doing the.
List of related literature:
Important aspects of a program include dynamic balance activities, agility skills, plyometrics with an emphasis on proper knee position (i.e., minimizing a knee valgus or varus alignment), and core and hip strengthening.
Partial knee flexion and extension: From standing, lower your center of gravity as low as possible in a Single-Leg Half Squat, hold the position several seconds, stand up, and then do the same again.
If you’re having trouble getting your knees to remain in line with your feet as you descend and ascend, you can do a simple mobility exercise that works like this: squat with no weight and, at the bottom, place your elbows against your knees and the palms of your hands together, and nudge your knees out.
Continue to relax forward, keeping your legs flat on the floor, until your fingers can grasp the big toe of each foot, your elbows can touch the floor, and your whole upper body can rest on your thighs, with your head on your knees or a little below them.
I never comment on videos, but REALLY drop the even with sore knees part of your title. Two minutes into video I’m finished. 315lb with bad knees, bad idea. Your knees are fine. Real exercises for knee problems are more like dead lifts, pulling a sled or tire forward and rear facing, sprinting up a high inclined hill or treadmill ( low impact). These exercises will build quality muscle. Supplement with Glucosamine/ Chondroitin, MSM.
Hi, Maddie! I would highly appreciate if you posted more workout like this one…maybe a little bit more intense and with shorter pauses. I’ve hurt my knees, trying to give them a break (squats and lunges have been terrible lately), but I miss sweating and burning calories using the lower body:( I’ve been blending it with a few from this one https://www.youtube.com/watch?v=Jy5Ra7jIGak&list=PL7oIwpVXom2sv6VKivZdneMSj3Zw6A1sh&index=33&t=0s
I find that the quad press squat machine thingy is easier on my knees than regular squat. I just use the whole stack which is 315 pounds and do high reps. With regular squats even with 100 pounds my knees dont like
Who else really wants a Spotify playlist of Maddie’s workout songs? And also can someone tell me what the first song in the workout is called and who’s it by? Because i wanna add that to my spotify playlist.
OMG UwU! I’ve got my knees traumatized on karate trainings, so i can follow only low impact exercises which are in lack on youtube. Thank you so much for this kind of workouts, they are so helpful <3
I was recently diagnosed with Lyme disease and it’s really taken a toll on my joints, especially my knees. This was the perfect workout for me! Please share more! Thank you!!:)
Please more workouts like this! Lower body is my favourite part to train, however Im having problems with my right knee atm so I loved this workout as I felt the burn in my gluteus but not the pain in my knee! Thank u
I have a question about how I should be doing some of these excersizes. Particularly on glute bridge types the area around or maybe it is my tailbone hurts a lot the more I “squeeze”. Is this normal? Am I doing the exercises wrong? I have never been diagnosed with a injury to my tailbone but it also hurts if I sit down for an hour or two. Overall, I really liked this workout because my family all have bad knees! Thanks!
Perfect! This is everything I need in a workout video. Warm-up and warm-down stretches, knee friendly, no weight loss talk, and clear explanations of the exercises with emphasis on proper body position. I’ll definitely be watching more of your videos!
So many thanks to you Madi for this leg and booty knee friendly workout as many workouts have lunges and squats that sometimes I feel they hurt my knees afterward but this is really great and enjoyed doing it without the pain love you �� ❤️
@madfit would you say timed workouts (like these) were better than counting your reps for each exercise? I find that each exercise I do in a timed video is inconsistent. One exercise I could do up to 15 reps, but another exercise I could do 12 reps. Is this a bad thing or doesn’t it matter so much?
I love that I’ve found these workouts. I commute 5 hours each way every week, then sit at my desk most of the day. I can do these 15 20 minute workouts 1 or 2 times a day. It’s been great! Thank you!
I like this workout, but next time, I think I’ll continue the exercises 15 seconds into the break. Otherwise, this workout is no more than 15 minutes, and more than 5 minutes rest time, which I don’t need. This is good for my knees, compared to other workouts with a lot of squats and lunges, so I find that is a good way to use the time:)
I ran 6 years short story 10th grade year didn’t stretch once 25 mile a week and wore 0 support shoes.Knee swelled and I could only run one lap. year later present now I can only lift 10 pounds on a knee lift. I have knee cap problems when I do lunges. So there OUT for a long time until I’m dominate.Any exercises and stretches that would be good for my VMO muscle?
Only fitness you tuber i will actually follow along with. I feel like unless you’re experienced you can’t do fast movements, and being disabled myself it’s nice to have content that centers towards a type of injury. Great way for me to start my day ☺️����
For someone with bad knees his knees are solid if he can do what he does. Talk about doing physical therapy right, I’d struggle to do that even if my knees were solid! I’m really impressed and motivated and cannot wait to come out of quarentine to build up my legs like that
Please introduce morr such workouts with knee friendly exercises, I ‘ve got patellar tendonitis:(… Was very happy to see a workout on YouTube where no knee exercises are involved(yours, Of course).could definitely use these until I get treatment done
Was a bit easy for me so I used 2kg weights on each ankle and a resistance bank above the knee for the last exercise, BUT I do really like the no squat and no lunge part as my knee has been bugging me!
I love your knee friendly wortkouts!! I’m in the middle of some knee treatments and this alternatives are great. Please keep doing more of this knee friendly videos. <3 Thank you!!
Ever since I moved from NY to Upstate Pennsylvania it’s been hard to go to the gym. I don’t know how to drive and I can’t find a job because everything so far. I’ve been in the house getting fat.
These exercises are really great! I feel as though my legs and glutes have worked hard, but my knees are safe! Thank you, just what I was looking for x
So you’re a personal trainer? do you train men as well? how could a man concentrate with such a beautiful trainer? I just couldn’t concentrate, I’d be staring at your beautiful body all the time. Thank you for all your videos, beautiful woman.
Has bad knees but squats three plates ��. Now I know everyone on YouTube think unless you’re squatting four or more plates you’re trash, but when you look around the gym you rarely see people get anywhere near three plates.
Here’s a fact for you from our research (I do exercise physiology research as therapy for patients), Eccentric exercises show significantly greater gains in health markers compared to concentric exercises. So, good that you advocate eccentric. Cheers.
I wish Jeff would comment on EVERY video, and EVERY exercise with tips regarding bad knees, shoulders, hands, etc. It is a great help to know what you shouldn’t do if you have common problems, and some alternatives!
Jeff your full of shit man, stop making so many false claims about training and injuries, plus your legs are absolutely pathetic buddy, pigeons legs and that’s being kind! So put a shirt on, lose the tracksuit pants, actually train legs every now and then, and stop making so many bullshit videos about fake as fuck theories and examples because I used to try a lot of your methods and guess what? They where bullshit buddy.
hi madfit! i love ur videos and i would love to see more ab videos an booty videos like this one I think having15 to 20 second brakes would be better to. thank u.
Thank you for this workout! I’ve been having some knee issues and this video really helped me get the lower body workout in. I will keep this in my rotation whenever my knee pain flares up.
Thanks Mr. Jeff, Just tore my left (medial and lateral)knee tendons 2-3 months ago and trying to recover. Do you think this is a viable recovery workout with low weights or none for BSP and RLngs.
I love your workouts because they don’t have squats and lunges, which aggravate my knees. I can’t find many on YouTube that are knee friendly. Can’t wait to try this one.
Jeff is awesome no doubt. Its hard for me to imagine his knees are THAT bad if he’s doing squat isometric holds with that much weight. The issue i have is lower back soreness after squatting. But I’ve learned the hard way my legs lag behind my upper body development without squats. Leg presses, hack squats simply don’t give you the gains squats do. I really hate squats but they seem like a necessary evil.
Thank you so much! I used to do your workouts almost everyday, but I can longer do anything standing for more than 10 minutes due to knee issues. This allowed for a little standing and some mat work. Please make more bad knee workouts.
Hey Jeff Been following you from some time and follow a lot of what you say regarding form. I have knee osteoarthritis and my doctor(s) have told me to stay away from squats, lunges etc. All the main leg exercises. I have no restrictions with my upper body and it’s frustrating. Can you suggest safe exercises to burn fat and build muscle for my quads which is safe for someone with arthritis?
Love this workout!! I have osteoarthritis in both knees but was able to do this routine easily. It’s so hard to find knee friendly, (squat and lunge free) lower body workouts. This is my new fav:) Thank you so much for posting this!
Best quad exercises for people with messed up knees: bulgarian split squats reverse lunges cable rope walk out inclined tredmill trap bar deadlift box squats sumo goblet squat
What would you suggest for me with a knee that is prone to dislocation? I pretty much have weak legs and knees, but for my left knee (only), if I do a motion towards the left side my kneecap would dislocate popping out of place and then pop back in again. A solution told to me was to make my thighs and calf’s stronger in that leg. What are some exercises that I can do that would be good for strengthening my legs and knees?
People need to Develop vastus lateralis more, to balance the load on the knee joint. Most people I see have underdeveloped vastus lateralus and over developed vastus medialis. Think about what that means for the load in the joints. It’s uneven.
I don’t really think squats are good because of this. Except close stance squats.
Lunges in all forms are great for building vastus lateralis, but if you are already vmo dominant, you will need to learn how to load the glute and lateral chain better.
Preferably without weights.
Biceps femoris, vastus lateralis and glutes should be swelling after a lunge workout.
Not adductors, vmo, semitendinosis/membranosis.
Drive through the heel, push the ground slightly away from you to initiate glutes, then drive straight down through the heel and squeeze the glute.
How on earth did I miss this video?! You are an angel, Maddie! Thank you for all your videos and especially this knee-friendly one! I just did this today and I loved it!
Thanks buddy, Get video. I’m going to work in these.. Totally love the part about Hood up Focused FULLY on LEG days… My knee are like yours. Thx for the Tips buddy.
Thanks, Jeff. For me, education equals motivation. No amount of “believe in yourself” pep talk will ever be as motivating as science-backed information. This is the primary distinction between your channel and many other fitness channels. We appreciate that you approach training from a sound, anatomical perspective.
Question: How do you feel about barefoot leg training? I feel it is helping my legs recruit more nuanced muscles in my chain. I feel pronounced development in the shins, hamstrings and even hips when I squat and lunge barefoot. Thanks.
How do you know you don’t hurt your knees more with those exercices? You put heavy load on them. I did a lot of sport, have bad knees and my doctor would never tell me to do such exercises. Seems very dangerous to me.
I’m waiting for my docors apointment and see what they say worse case sancerio no leg workours but thats not bad as its rugby season soon and ur legs are always stiff in that season… or I wear knee wraps and do less leg workouts a week
all you say is always pure gold. Thank you I also have knees problems and I also Zone myself when leg workouts for the same reason it really scares me to hurt myself in a way I can´t wo anymore. so thank you for all the advices
I adore Jessica, the best trainer, such enthusiasm and I love how she encouraging she is in everything you do, or in my case try to do. These workouts are the best.
Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including Men’s Fitness Magazine) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results. source: https://athleanx.com/about-jeff-cavaliere
Hey Jeff, I know you’re busy and probably wont answer me but if you can that would be great. I have had a torn ACL/PCL on my left knee and its very hard to maintain stability. Honestly i am scared to crap that my knee may bend a way it is not suppose to. Can you give me some type of exercise to help me strengthen knee!!! Thanks for all your knowledge. Best Fitness channel on youtube.
I admittedly hate leg day and I’m ashamed to say skip it more then I like to admit. But I want to get better at it and looking for new better way’s to work them out. Question for you though. I’ve always been scared of squats due to a lot of lower back issues with an unstable disc. I’m deathly afraid of herniating it again as I’ve had surgery on it once and just did my 3rd shot recently. when it’s popped out I’m unable to do anything for weeks and that kills my workouts. I tend to do presses on the sled and I’m wondering how much worse that is compared to squats? Same goes for any type of dead lift. those freak me out too. I know those are probably 2 of the best ones that I’m missing out on.
I’m staying at a hotel in Austin for work. my right knee has soreness on the left side of that knee. it hurts if I try to do certain excercises. I’ve been in the gym almost 2 years and I’ve never squatted with a barbell. advice?
painful knees long tendons and weak quads. not to mention a weak core. thanks for the advice. looking forward to buying your total program. I’m 58 years young and hopefully getting better.
Great alternative exercise for my knee problems. So great. Thanks for your examples for US to use to be in better & good health with work outs we can do with knee problems. Stay healthy & safe & �� joy filled. God bless you big time in Jesus name Amen!������������
You’ve changed my whole perspective on training I’m old I trained with Bill Pearlman in Pasadena,CA in the 70s as a kid and really know my way around a wt room but your a fuckin genius I’m losing some fat so I don’t get light headed but the change from linear movements to athletic changes is great I’ll get your series when I can but I’m wondering with a BB how do you prevent strong side over reach
Hello Jeff. Ameen from Moreno valley, CA here. I’ve been always so afraid of doing leg exercises because of my injured ankles. And honestly they never recovered. But when I heard your story about your knees, I just suck it up and today, I followed your video on leg exercises and it feel good. any tips for my ankles?
This workout was great, challenging exercises without pushing my knees. I have a small tear in my meniscus so was very happy to see a challenging workout without the lunging. I thought I would have to wait for 8 weeks for this to repair before I could get a good sweat on. thank you!
Hi jessica i have a very wider hips and very big thighs and i also have a knee pain problem so plz tell me which workout i can do… for melt thigh fat and hip fat….
Thus far, it has been easy to find exercises and moves that go well with this 72-year old body ( just a short granny who doesn’t climb mountains just step stools in the house.) With Jessica’s versatility and thoughtfulness employed in her selections, the encouragement to modify if needed, the cautionary statements she offers, and the Peanut’s presence in most workouts makes her one of my top 3 favorites. And even though there are 2 other favs besides Jessica, I find that more often I come here to her site than others. Happy!
This is without any doubt the best fitness channel for any gym enthusiast. It shows you the importance of developing global power 9f the body before jumping into individual body parts. I owe my current strength to this channel,after the ALMIGHTY of course.
We are also adoring fans from Australia of Jessica. My husband and I found your exercise sessions years ago and absolutely love them.You have helped to keep us fit and healthy.
I cannot ever get the same amount of reps on the Bulgarian split squat in both legs, how you guys do this? one leg and the the other right away or just wait a minute between each leg?
I can’t even do the 1st exercise (squats) with my body -what other exercise besides the one on this vid. Do you suggested would be best for someone that has a knee injury or pain in the knee do you suggest?? Because these aren’t working. Should I use knee wraps and do body leg exercises??
Hi Maddie! Your workouts are awesome! Thank you so much! My only request is for a low impact workout with no squats/lunges or jumping. I know that’s a lot to ask, but thought I’d try! �� Either way, keep up these great videos!! ����
Hi Jessica, I hope you do a tutorial on how to do your cute high pony tail �� Your bouncy hair (and Peaunut) are my distractions so I could finish your HIIT and strength workouts lol. P.S. I’ve been doing your workouts for 5+ years. Thank you for creating these workouts ��
Hi Jessica! I just wanted to say that you are amazing! I’ve been doing your workouts on DVD for months now and I love them all. My flabby arms now have muscle definition lol. This is a great routine and your YouTube channel is amazing as well! Thank you!
First video of yours that I have watched, and I loved it! Probably one of the first videos that says knee friendly and actually means it. Me and my knees thank you!
Sorry, if you have to kneel down it is not knee-friendly but quite the opposite. I like the other exercises, but everything with kneeling down is hell for my knees.
Yup, this workout is a keeper thanks! (Also, would love to have some additional stretches to help with the burn in the inner and outer thighs after this workout):)
My knees would split and breakdown from these. Id know, Ive tried. I also cant do backsquats without pain. But for some strange out of the world reason, I can do front quats, heavy and high reps without any pain.
5:08 to 5:16 comparing the glute dominant exercises to knee dominant exercises. The glute is a muscle while the knee is a joint. We don’t want to compare the muscle from the joint. Maybe we mean quad dominant exercises.
I clicked this so fast XD my knees are stupid, and I haven’t been able to find out what’s wrong. Unfortunately my knees start hurting with the hip thrust as well -_but it’s still better than squats, of course!
I stopped doing the last 2 exercise because I didn’t know what they did haha. I’ll have to add them again. My hips are tight and my knees could be better. I don’t even like working out the butt ��
I never comment on videos, but REALLY drop the even with sore knees part of your title. Two minutes into video I’m finished. 315lb with bad knees, bad idea. Your knees are fine. Real exercises for knee problems are more like dead lifts, pulling a sled or tire forward and rear facing, sprinting up a high inclined hill or treadmill ( low impact). These exercises will build quality muscle. Supplement with Glucosamine/ Chondroitin, MSM.
I have horrible knees, so I really liked this workout! I was hoping for some more motivation though! Especially during those supine frog pumps��
Love this do you have suggestions for mods. for those without enough core strength to do single leg bridges or to even clear the mat much.?
Hi, Maddie! I would highly appreciate if you posted more workout like this one…maybe a little bit more intense and with shorter pauses. I’ve hurt my knees, trying to give them a break (squats and lunges have been terrible lately), but I miss sweating and burning calories using the lower body:( I’ve been blending it with a few from this one https://www.youtube.com/watch?v=Jy5Ra7jIGak&list=PL7oIwpVXom2sv6VKivZdneMSj3Zw6A1sh&index=33&t=0s
I find that the quad press squat machine thingy is easier on my knees than regular squat. I just use the whole stack which is 315 pounds and do high reps. With regular squats even with 100 pounds my knees dont like
Cod liver oil & omega 3 foods are good for knees, & also vastus medial is exercises..these were great for me..Great info in this vid as usual
Who else really wants a Spotify playlist of Maddie’s workout songs? And also can someone tell me what the first song in the workout is called and who’s it by? Because i wanna add that to my spotify playlist.
OMG UwU! I’ve got my knees traumatized on karate trainings, so i can follow only low impact exercises which are in lack on youtube. Thank you so much for this kind of workouts, they are so helpful <3
I was recently diagnosed with Lyme disease and it’s really taken a toll on my joints, especially my knees. This was the perfect workout for me! Please share more! Thank you!!:)
my right knee is super fucked up from years of skateboarding jumping off stairs and roofs and shit lmao hopefully this is a helpful workout
Please more workouts like this! Lower body is my favourite part to train, however Im having problems with my right knee atm so I loved this workout as I felt the burn in my gluteus but not the pain in my knee! Thank u
I have a question about how I should be doing some of these excersizes. Particularly on glute bridge types the area around or maybe it is my tailbone hurts a lot the more I “squeeze”. Is this normal? Am I doing the exercises wrong? I have never been diagnosed with a injury to my tailbone but it also hurts if I sit down for an hour or two. Overall, I really liked this workout because my family all have bad knees! Thanks!
Perfect! This is everything I need in a workout video. Warm-up and warm-down stretches, knee friendly, no weight loss talk, and clear explanations of the exercises with emphasis on proper body position. I’ll definitely be watching more of your videos!
many exercises in this aren’t knee friendly. single leg glute bridges, donkey kicks, etc put a lot of pressure on that leg and knee as well!
So many thanks to you Madi for this leg and booty knee friendly workout as many workouts have lunges and squats that sometimes I feel they hurt my knees afterward but this is really great and enjoyed doing it without the pain love you �� ❤️
@madfit would you say timed workouts (like these) were better than counting your reps for each exercise? I find that each exercise I do in a timed video is inconsistent. One exercise I could do up to 15 reps, but another exercise I could do 12 reps. Is this a bad thing or doesn’t it matter so much?
I love that I’ve found these workouts. I commute 5 hours each way every week, then sit at my desk most of the day. I can do these 15 20 minute workouts 1 or 2 times a day. It’s been great! Thank you!
I like this workout, but next time, I think I’ll continue the exercises 15 seconds into the break. Otherwise, this workout is no more than 15 minutes, and more than 5 minutes rest time, which I don’t need. This is good for my knees, compared to other workouts with a lot of squats and lunges, so I find that is a good way to use the time:)
I ran 6 years short story 10th grade year didn’t stretch once 25 mile a week and wore 0 support shoes.Knee swelled and I could only run one lap. year later present now I can only lift 10 pounds on a knee lift. I have knee cap problems when I do lunges. So there OUT for a long time until I’m dominate.Any exercises and stretches that would be good for my VMO muscle?
Only fitness you tuber i will actually follow along with. I feel like unless you’re experienced you can’t do fast movements, and being disabled myself it’s nice to have content that centers towards a type of injury. Great way for me to start my day ☺️����
For someone with bad knees his knees are solid if he can do what he does. Talk about doing physical therapy right, I’d struggle to do that even if my knees were solid! I’m really impressed and motivated and cannot wait to come out of quarentine to build up my legs like that
Please introduce morr such workouts with knee friendly exercises, I ‘ve got patellar tendonitis:(… Was very happy to see a workout on YouTube where no knee exercises are involved(yours, Of course).could definitely use these until I get treatment done
Was a bit easy for me so I used 2kg weights on each ankle and a resistance bank above the knee for the last exercise, BUT I do really like the no squat and no lunge part as my knee has been bugging me!
I love your knee friendly wortkouts!! I’m in the middle of some knee treatments and this alternatives are great. Please keep doing more of this knee friendly videos. <3 Thank you!!
Ever since I moved from NY to Upstate Pennsylvania it’s been hard to go to the gym. I don’t know how to drive and I can’t find a job because everything so far. I’ve been in the house getting fat.
These exercises are really great! I feel as though my legs and glutes have worked hard, but my knees are safe! Thank you, just what I was looking for x
So you’re a personal trainer? do you train men as well? how could a man concentrate with such a beautiful trainer? I just couldn’t concentrate, I’d be staring at your beautiful body all the time. Thank you for all your videos, beautiful woman.
Has bad knees but squats three plates ��. Now I know everyone on YouTube think unless you’re squatting four or more plates you’re trash, but when you look around the gym you rarely see people get anywhere near three plates.
Here’s a fact for you from our research (I do exercise physiology research as therapy for patients), Eccentric exercises show significantly greater gains in health markers compared to concentric exercises. So, good that you advocate eccentric. Cheers.
I wish Jeff would comment on EVERY video, and EVERY exercise with tips regarding bad knees, shoulders, hands, etc. It is a great help to know what you shouldn’t do if you have common problems, and some alternatives!
Jeff your full of shit man, stop making so many false claims about training and injuries, plus your legs are absolutely pathetic buddy, pigeons legs and that’s being kind!
So put a shirt on, lose the tracksuit pants, actually train legs every now and then, and stop making so many bullshit videos about fake as fuck theories and examples because I used to try a lot of your methods and guess what? They where bullshit buddy.
hi madfit! i love ur videos and i would love to see more ab videos an booty videos like this one I think having15 to 20 second brakes would be better to. thank u.
Thank you for this workout! I’ve been having some knee issues and this video really helped me get the lower body workout in. I will keep this in my rotation whenever my knee pain flares up.
Thanks Mr. Jeff,
Just tore my left (medial and lateral)knee tendons 2-3 months ago and trying to recover. Do you think this is a viable recovery workout with low weights or none for BSP and RLngs.
I love your workouts because they don’t have squats and lunges, which aggravate my knees. I can’t find many on YouTube that are knee friendly. Can’t wait to try this one.
Jeff is awesome no doubt. Its hard for me to imagine his knees are THAT bad if he’s doing squat isometric holds with that much weight. The issue i have is lower back soreness after squatting. But I’ve learned the hard way my legs lag behind my upper body development without squats. Leg presses, hack squats simply don’t give you the gains squats do. I really hate squats but they seem like a necessary evil.
Thank you so much! I used to do your workouts almost everyday, but I can longer do anything standing for more than 10 minutes due to knee issues. This allowed for a little standing and some mat work. Please make more bad knee workouts.
Hey Jeff
Been following you from some time and follow a lot of what you say regarding form.
I have knee osteoarthritis and my doctor(s) have told me to stay away from squats, lunges etc. All the main leg exercises. I have no restrictions with my upper body and it’s frustrating. Can you suggest safe exercises to burn fat and build muscle for my quads which is safe for someone with arthritis?
Love this workout!! I have osteoarthritis in both knees but was able to do this routine easily. It’s so hard to find knee friendly, (squat and lunge free) lower body workouts. This is my new fav:) Thank you so much for posting this!
Thank you, Jessica! Nice balance component good for my recovery from a metatarsal stress fracture. The pace was good for my recovering foot.
Best quad exercises for people with messed up knees:
bulgarian split squats
reverse lunges
cable rope walk out
inclined tredmill
trap bar deadlift
box squats
sumo goblet squat
What would you suggest for me with a knee that is prone to dislocation? I pretty much have weak legs and knees, but for my left knee (only), if I do a motion towards the left side my kneecap would dislocate popping out of place and then pop back in again. A solution told to me was to make my thighs and calf’s stronger in that leg. What are some exercises that I can do that would be good for strengthening my legs and knees?
People need to Develop vastus lateralis more, to balance the load on the knee joint.
Most people I see have underdeveloped vastus lateralus and over developed vastus medialis.
Think about what that means for the load in the joints. It’s uneven.
I don’t really think squats are good because of this. Except close stance squats.
Lunges in all forms are great for building vastus lateralis, but if you are already vmo dominant, you will need to learn how to load the glute and lateral chain better.
Preferably without weights.
Biceps femoris, vastus lateralis and glutes should be swelling after a lunge workout.
Not adductors, vmo, semitendinosis/membranosis.
Drive through the heel, push the ground slightly away from you to initiate glutes, then drive straight down through the heel and squeeze the glute.
✌️
Just tried this workout today, gotta say it kicked my ass haha. Thank you so much for this!! Liked Subscribed and sharing for sure!
My knees do not hurt but they crack every time I bend them. Weighted squat or just body weight. So I get scared to try to go heavier.
How on earth did I miss this video?! You are an angel, Maddie! Thank you for all your videos and especially this knee-friendly one! I just did this today and I loved it!
Thanks buddy, Get video. I’m going to work in these.. Totally love the part about Hood up Focused FULLY on LEG days… My knee are like yours. Thx for the Tips buddy.
Thanks, Jeff. For me, education equals motivation. No amount of “believe in yourself” pep talk will ever be as motivating as science-backed information. This is the primary distinction between your channel and many other fitness channels. We appreciate that you approach training from a sound, anatomical perspective.
Question: How do you feel about barefoot leg training? I feel it is helping my legs recruit more nuanced muscles in my chain. I feel pronounced development in the shins, hamstrings and even hips when I squat and lunge barefoot. Thanks.
This knee friendly workout is incredible. I always had problems with knees and ankles and so many workouts feel off limits but this is perfect!
I don’t have bad knees but I still do knee friendly workouts because I really don’t want any problems with my knees in the future.
How do you know you don’t hurt your knees more with those exercices? You put heavy load on them. I did a lot of sport, have bad knees and my doctor would never tell me to do such exercises. Seems very dangerous to me.
I’m waiting for my docors apointment and see what they say worse case sancerio no leg workours but thats not bad as its rugby season soon and ur legs are always stiff in that season… or I wear knee wraps and do less leg workouts a week
I needed this to be more intense. I didn’t have time to do it twice through for 40 minutes… was hoping for more from this video.
all you say is always pure gold.
Thank you I also have knees problems and I also Zone myself when leg workouts for the same reason it really scares me to hurt myself in a way I can´t wo anymore. so thank you for all the advices
I adore Jessica, the best trainer, such enthusiasm and I love how she encouraging she is in everything you do, or in my case try to do. These workouts are the best.
Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including Men’s Fitness Magazine) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.
source: https://athleanx.com/about-jeff-cavaliere
Hey Jeff,
I know you’re busy and probably wont answer me but if you can that would be great.
I have had a torn ACL/PCL on my left knee and its very hard to maintain stability. Honestly i am scared to crap that my knee may bend a way it is not suppose to.
Can you give me some type of exercise to help me strengthen knee!!!
Thanks for all your knowledge.
Best Fitness channel on youtube.
I admittedly hate leg day and I’m ashamed to say skip it more then I like to admit. But I want to get better at it and looking for new better way’s to work them out. Question for you though. I’ve always been scared of squats due to a lot of lower back issues with an unstable disc. I’m deathly afraid of herniating it again as I’ve had surgery on it once and just did my 3rd shot recently. when it’s popped out I’m unable to do anything for weeks and that kills my workouts. I tend to do presses on the sled and I’m wondering how much worse that is compared to squats? Same goes for any type of dead lift. those freak me out too. I know those are probably 2 of the best ones that I’m missing out on.
I’m staying at a hotel in Austin for work. my right knee has soreness on the left side of that knee. it hurts if I try to do certain excercises. I’ve been in the gym almost 2 years and I’ve never squatted with a barbell. advice?
painful knees long tendons and weak quads. not to mention a weak core. thanks for the advice. looking forward to buying your total program. I’m 58 years young and hopefully getting better.
Great alternative exercise for my knee problems. So great. Thanks for your examples for US to use to be in better & good health with work outs we can do with knee problems. Stay healthy & safe & �� joy filled. God bless you big time in Jesus name Amen!������������
You’ve changed my whole perspective on training I’m old I trained with Bill Pearlman in Pasadena,CA in the 70s as a kid and really know my way around a wt room but your a fuckin genius I’m losing some fat so I don’t get light headed but the change from linear movements to athletic changes is great I’ll get your series when I can but I’m wondering with a BB how do you prevent strong side over reach
Hello Jeff. Ameen from Moreno valley, CA here. I’ve been always so afraid of doing leg exercises because of my injured ankles. And honestly they never recovered. But when I heard your story about your knees, I just suck it up and today, I followed your video on leg exercises and it feel good. any tips for my ankles?
This workout was great, challenging exercises without pushing my knees. I have a small tear in my meniscus so was very happy to see a challenging workout without the lunging. I thought I would have to wait for 8 weeks for this to repair before I could get a good sweat on. thank you!
Hi jessica i have a very wider hips and very big thighs and i also have a knee pain problem so plz tell me which workout i can do… for melt thigh fat and hip fat….
Thus far, it has been easy to find exercises and moves that go well with this 72-year old body ( just a short granny who doesn’t climb mountains just step stools in the house.)
With Jessica’s versatility and thoughtfulness employed in her selections, the encouragement to modify if needed, the cautionary statements she offers, and the Peanut’s presence in most workouts makes her one of my top 3 favorites. And even though there are 2 other favs besides Jessica, I find that more often I come here to her site than others. Happy!
This is without any doubt the best fitness channel for any gym enthusiast. It shows you the importance of developing global power 9f the body before jumping into individual body parts. I owe my current strength to this channel,after the ALMIGHTY of course.
We are also adoring fans from Australia of Jessica. My husband and I found your exercise sessions years ago and absolutely love them.You have helped to keep us fit and healthy.
To anyone with actual knee problems, one of the best leg exercises you can do is riding a bike whether it’s the machine or an actually bike
I’m pretty much addicted to your videos! You make me wanna work out more and more every morning! Thank you for your amazing energy. You make me fit!
I cannot ever get the same amount of reps on the Bulgarian split squat in both legs, how you guys do this? one leg and the the other right away or just wait a minute between each leg?
I can’t even do the 1st exercise (squats) with my body -what other exercise besides the one on this vid. Do you suggested would be best for someone that has a knee injury or pain in the knee do you suggest?? Because these aren’t working. Should I use knee wraps and do body leg exercises??
Hi Maddie! Your workouts are awesome! Thank you so much! My only request is for a low impact workout with no squats/lunges or jumping. I know that’s a lot to ask, but thought I’d try! �� Either way, keep up these great videos!! ����
Hi Jessica, I hope you do a tutorial on how to do your cute high pony tail �� Your bouncy hair (and Peaunut) are my distractions so I could finish your HIIT and strength workouts lol. P.S. I’ve been doing your workouts for 5+ years. Thank you for creating these workouts ��
Could you talk a little more about open and closed chain exercises? Also, could you talk more about correct form with single leg bench squats?
Hi Jessica! I just wanted to say that you are amazing! I’ve been doing your workouts on DVD for months now and I love them all. My flabby arms now have muscle definition lol. This is a great routine and your YouTube channel is amazing as well! Thank you!
First video of yours that I have watched, and I loved it! Probably one of the first videos that says knee friendly and actually means it. Me and my knees thank you!
Sorry, if you have to kneel down it is not knee-friendly but quite the opposite. I like the other exercises, but everything with kneeling down is hell for my knees.
Yup, this workout is a keeper thanks! (Also, would love to have some additional stretches to help with the burn in the inner and outer thighs after this workout):)
My knees would split and breakdown from these. Id know, Ive tried. I also cant do backsquats without pain. But for some strange out of the world reason, I can do front quats, heavy and high reps without any pain.
5:08 to 5:16 comparing the glute dominant exercises to knee dominant exercises. The glute is a muscle while the knee is a joint. We don’t want to compare the muscle from the joint. Maybe we mean quad dominant exercises.
I clicked this so fast XD my knees are stupid, and I haven’t been able to find out what’s wrong. Unfortunately my knees start hurting with the hip thrust as well -_but it’s still better than squats, of course!
I stopped doing the last 2 exercise because I didn’t know what they did haha. I’ll have to add them again. My hips are tight and my knees could be better. I don’t even like working out the butt ��