1. Tap eggshell with heel 2. Bend at hips, hip dominant not knee 3. Higher to make harder 4. Hips back chest forward, slow ecc 5. 2 or 3 sets 15x20 reps 6. Knee allignment don't let it cave.
I've been dealing with knee pain for a while and I started doing this exercise a couple of weeks ago and I have no more pain! I have added this to my permanent routine!
Sweet baby Jesus, the content on this channel is top notch. I have neglected Squat University for several months and now I feel stupid. As a physiotherapist myself, this man, channel and his book have given me countless fixes, cues and angles to make my patients and clients more robust and improve their quality of life immensely. If you do not subscribe and keep up to date with his videos, you will stay a wimp. If I had more than two thumbs, I would have them up. Greetings from Germany.
Only just came across his videos. I am a physio from the u.k. His videos are so helpful and i can implement alot of his advice into my own clinical practice!
As a person with incurable severe chronic pain for the rest of my life, thanks for calling me a wimp, it's super helpful and not at all shitty of you! Keep those kinds of comments to the body building videos and not the ones people in pain are hoping will help them. If you're a physiotherapist, you should be absolutely *ashamed* of the lack of empathy you have for people struggling with pain. We're not 'wimps', we have health problems. Some of which are severe, and in my own case, life-destroying. Disgusting.
I've been having knee pain for the last month. Not sure what's the issue yet - doc appointment next week. I saw this video last week and I've been doing it. I feel less pain. I'm grateful! Since someone recommended me the channel, I come here whenever I've a physical issue. It's been very helpful! I've incorporated several workouts to my daily strengthening and conditioning routine. 👍💪
The way you cued this made all the difference for me. I can actually feel my glutes working. After two rounds of PT totaling 10 months doing countless step ups/step downs, these feel totally different. I've been doing these everyday and am hopeful that my knee pain will start to get better soon. Thank you so much for the work you do.
@@basse9914 two years into it - unfortunately still not better even after multiple rounds of PT and surgery. Still working on it and will likely go back and restart this very exercise actually. My situation is a bit unique but basically yoga injury, plica removal surgery, then synovitus as post surgical complication.
@@Therysin So, it's been over three years now. My knee is still not right. I can't say I was consistent with these - I just kept hitting flare ups of worsening knee pain every time after doing any sort of exercises, including these. I am going to keep at it because I am never giving up on fixing this, work the glutes and hamstrings more, the calves, etc. Eventually I should be able to get into the quads without creating knee pain.
@@dadanzinv I feel this in my hips more than anything and i can feel after i do a set my hips are "worked out" and my knee is in alignment. I tried a lot of things before this exercise and it seems to be helping.
I applied your advises and exercises for people with herniated disc and knee pain and I can't explain my gratitude to you. Finally I'm pain free!!!! I visited so many doctors and so many physiotherapist and none were as efficient as you. Thank you so much. I wish someday I could pay you back for your help.
You explain things in such a simple way. Very much appreciated! Keep doing what your doing, you're helping a lot of people, and a lot of trainers like myself. Thanks!
Life saver coming from life long high level athlete turned truck driver - any day on my heavy clutch my knee kills! I’m gonna regress to this as I think I went too high in elevation too quick! Cheers mate much love
👏🏽👏🏽Keep up the good work Aaron. You really are doing the lord's work. I've had knee pain shift between the left and right knee for so long and most videos out there instruct me to either massage the knee with a hard smooth object or stretch the quads. After doing your single leg touch down since last week, I was flying through my leg day. 🤝🏼I hope you get more students and more praise🙌🏼
Thank you so much Aaron! I developed knee pain that just wouldn't go away after doing MURPH three weeks ago. Did this today using two books. At first it was painful but now the pain is less than what it was. Will continue doing this.
You always seem to put out very useful content. I've been able to correctly adjust my squat stance to address some of the issues I've been having. Appreciate it!
Thanks for your videos! I've been living with torn meniscus for a year now. Pain comes and goes. I'll try this out! I have always wondered how deep I can safely squat with a torn meniscus.
Yes, but not perfect. I learned how to live with it. I only do strength training for cross training. My main sport is cycling and running so not a big deal if I can't lift a lot. @@TaehyungKim-qu8lp
omg this worked super well for me. i was having right knee pain for a week and it was super frustrating. i started doing these and realized that my glutes are weak. after doing 3x15 for each leg, my knee pain is completely gone and it feels super loose. dont underestimate these easy looking exercises because my glutes were on fire while doing these!
as a cyclist i do the following: The Curl Up and Dynamic Bird Dog as warm up Side Lying Leg Raise with ankle weight (glut med) single leg rdl of 2 sets of 15 followed up with Bulgarian split squat of 2 sets of 15 (knee on top of heel as much as possible)
Thank you so much i have been having knee pain in my right knee could not squat or deadlift because of it after incorporating single leg squats my knee pain in gone thank you once again love from Pakistan.
Doc your videos, and book, are saving my body. Many thanks! Went to PT for my knee, and they ran me through a general template program :( With your book, and videos, I have identified issues in my hips, tibia rotations, and improper muscle firing. Game changer!!!
@@SquatUniversity Pretty good! The PT had me doing leg extensions which was making the problem worse so I began my own rehab program. I started off doing very slow eccentric step downs from a step up box and have now progressed to a 12 inch box holding a 20lb dumbbell in each hand and touching opposite heel on floor. I make the eccentric as slow as I can so only end up doing 3 or 4 reps in total. Total time under tension is long though. The key is to not push through any pain. Patellofemoral pain syndrome does not get better if you try to push through pain. I've had it for 3 years and it's only now beginning to feel better from these slow eccentric step downs. I think it's the best exercise for this condition.
Thx for the video! Great exercise! I have been using it for several months now after seeing a previous video, and I love it. Probably my favorite exercise as well. My knee is definitely getting better, although I'm also doing other exercises of course. As some variations, I like to do some isometric holds - which I find great to feel all the muscles firing -, and I would also sometimes use a resistance band around the upper leg. Do you think it is ok to do that? Anyway, thank you again for delivering such great quality content in your channel!
My pain got worse when i stopped forward knee traveling. I changed this and started moving the knee past the toe . My knees feel strong and healthy for 2 years now.
I actually have nonidea how this works, but ive over trained my knee for many months now and then pain was just becoming unbearable, but doing this excericise plus massage with a rubber ball has reduced my pain by 50 to 70%, thank you, i thought i would need injections on my knees
When I squat I feel a “stripe” of pain down the front of my knees directly over my kneecaps. It’s irritating enough to where I make excuses not to squat as often as I should. I hope this helps. Can’t wait to try it.
Bro I know you commented 5 months cp ago but I got the same exact knee pain. Have you done any of those exercises and actually improved/overcome this curse that we have? Man, I bench 115, deadlift 135, curl 45... but when it comes to squatting I legit tear up from squatting a 25lb bar from the knee pain. It pisses me off and really demotivates me from working out and I want to join the wrestling team next year.
@@anbush0621 This exercise helped a ton. I can squat pain free now. That pain i was feeling was due to weak glutes and quads. Do body weight squats and body weight split squats daily. And of course this exercise. Made a huge difference for me.
This is literally my problem currently. I was doing a good amount of squats and suddenly pain above my knee cap. I'm glad to know this helped you. I will be trying this
Should I focus on keeping my foot from collapsing in when performing the touchdown? Seems hard to keep my balance if I dont let my foot collapses inward.
I know he's not going to read this, but maybe someone else will. My issue isn't knee pain, it's knee weakness. Did 30 body squats, as far as I'm aware I did decent form. Afterwards I had issues with my knee as though I had overworked it. Swollen and tender and over time it got to be ok, but occasionally I'll step and it's as though I've taken it too far again. (I walk ALOT for my job, 22k steps a day when working is my average) I just need to get my knee strong enough to be able to handle doing squats in the first place.
I literally just started doing this for my nagging inner-knee pain. What do we do about foot instability and the knee wobbling that comes with it? I haven’t lifted in a year or so but I play hockey twice a week at pretty high intensity levels. I’d like to get my knees stronger as they’re usually sore randomly throughout the week.
Sir you are absolutely superb. Your relevant deep information helped me a lot. Please cover how can we train our legs after meniscus tier recovery and rehab. Specially if someone is a professional bodybuilder. It’s been 6 months I am suffering. And it feels sick when you can’t train your legs. Leg extension, curls , squats are safe after meniscus tier or degeneration/arthritis in knee. Kindly guide.
I started this 3 days ago and already feel better ! (I also saw it was performed from front to back by another PT on youtube - heels front, toes on the back - a little easier.) I must say it is extremely difficult to keep the balance, expecially on my injured leg. I am really sorry I do not have a mirror so I could really see if I perform it the right way.... Can you also try it on a Bosu ball ?
Like how informative your videos are! I found out I have restricted movement in my ankles using your tests, but the problem is I can't improve my mobility due to genetic reasons and accessory navicular bone. Now the pain in my right knee is so bad I can't even do leg press with 60 pounds. Touchdown squats are not helping my right leg, can you suggest something for me that I can do?
How far should your hips move backwards and your body bend forward? As I go lower, if I want to feel my glutes, my body will have to keep bending forward. Is it meant to be that way?
The progression is the same. Hinge back at the start of the movement to activate the glutes and hamstrings and then perform the squat motion. Just go deeper and deeper as you prgress over time. Preferably in front of a mirror to detect any weaknesses or inconsistencies keeping proper alignment of the mechanical xis of the leg. Shameless plug: Check out his book "The Squat Bible". Helped me immensely.
Don't know how well you keep up with comments, but I'd like to ask a question. I am a large build (260lb) that started running late in life (41). I was up to 5 mile a few times a week and patellar tendonitis has developed and I've been hampered for 5 months now. I've had MRI and have been doing therapy. Just a slow recovery. My question is that I noticed the outer calf of the same leg cramping SEVERELY during runs prior to the knee pain. Is that indicative of something in the ankle?
When performing the touch down using my left leg, I'm having a hard time preventing my knee from moving forward, what does this suggest? When squatting during a workout, hip flexion on the left struggles to match that of the right? Any pointers?
The question is... What is the knee pain due to? There needs to be some diagnosis on the knee before claiming that this will help with knee pain. It might be a waste of time to perform this exercise for an ailment that won't benefit from it.
Hello, I was hoping you may have some pointers on Knew arthritis. GF is in daily pain and would rather not go the route of surgery unless it’s a must. Thank you
I am not having knee problems but can I still perform this exercise 1-2 a week after my workouts, I think I would benefit, what are your thoughts on that? Thank you for the information that you share on RU-vid 👌🙌
Hey Aaron, My girlfriends had pretty bad knees for 2 years now. Been to see two physios and a doctor and basically just been told to strengthen glutes and VMO which she literally focused on every day for months. We’ve tried these touch downs but they too cause some pain/discomfort. Still has issues. What would you suggest next steps to be?
Question: What if I don’t have pain doing it, but my support knee is ckracking, every time I do this exercise? Please 🙏🏼. Help me with your advise. Thank you
I am a 60 year old man and I found this exercise very useful but my lower leg shakes a lot as I perform this exercise sometimes leading to ankle or fascia pain. Hence, I am wondering what is the cause and what preparatory exercises I should do before getting back to this exercise.
One of my knees is still painful doing this on a step that is about 3" high, despite pushing my bum back. BUT when I wear a patellar strap, it instantly gets rid of the pain. Is this defeating the purpose? Or is wearing one likely to allow me to strengthen other muscles so I can ditch the strap after while?
I tore my meniscus a few months ago and my mobility in my right knee still sucks. Been doing these and it's helped, but I still can't squat ass to grass without pain.
Hope you guys can help me: I always wonder about the vertical alignment of the knee and ankle while doing these single leg touchdowns. I know the knee shouldn't wobble around, but if I look down: my knee is in line with my little toe. Is that correct so
my 78yo mom suffers from knee pain cant climb stairs unassisted anymore. Her doctor says she doesnt have any cartilage left. Is there a way to rebuild from there? Appreciate you 🙏
