The Only Bulletproof Knee Exercises you need.

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Knee exercises for beginner level ramping up to more advanced knee strength movements. Bulletproofing your knees is about creating resiliency overtime. This takes a gradual ramp up of knee bending exercises combined with foot and ankle flexibility and strength.
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0:00 - The Why
0:44 - Top Squats x10-20
1:05 - Poloquin Step Up x8-10 reps
1:23 - Knee Squats x10 + 10-30 sec hold
2:38 - Lunge Hovers 3x 5 sec hold
3:11 - Knee Bends
3:59 - Slant Board Squat x5-10
4:18 - Way of the Rope
5:26 - Half Kneeling x10 sec
6:30 - Toe Squat x5-10
7:18 - Couch Stretch x30-60 sec
8:08 - Giveaway!
Begin with basic knee exercises and gradually progress to more advanced strength movements. To make your knees resilient and "bulletproof," it’s essential to build this strength over time. This involves a gradual increase in knee-bending exercises, paired with enhancing the flexibility and strength of your feet and ankles.

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30 июл 2024

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Комментарии : 248

@Strengthside 20 дней назад

Beginner Level: Top Portion Squats x5-10 - work to single leg. Knee Squats x10 +10-30 second hold. Half Kneeling Hover x5 sec. x3 reps repeat 2-3x Intermediate Level: Poloquin Step ups x8-10 Slant Board full Squats x5-10 x 2-3 sets Couch Stretch x30-60 sec. Half Kneeling x 10 sec. x2 on each side x2-3 sets Rock Solid Knees: Half Kneeling switches x 5 (alternating back and forth) Poloquin Step Up x12-15 - add height x3 sets Toe Squats x5-10 (controlled eccentric) x3-5 sets Couch Stretch x60 sec x3 sets Always pay close attention to how your knees feel. If there's any discomfort, back off for the day. Do a regression or just give the knees some rest before coming back. Enjoy. Next stop sissy town.

@eliwilson8357 19 дней назад

Is this something you’d do as your lower body workout or something you can incorporate everyday as mobility work?

@ericmalitz 19 дней назад

@@eliwilson8357 It covers knee extension. Eventually you’d progress to weighted versions. It’s progressive strengthening; it’s not every day.

@Strengthside 17 дней назад

@@eliwilson8357 This could be your lower body strength session but probably with some added work like a Hinge movement and some lunging!

@Strengthside 17 дней назад

@GenXinvest-wu9gz hope it helps!

@ChrisJonesStrengthJitsNC 18 дней назад

At 53 and skateboarding 6-8 hrs week my knees started to get achy. I added couch stretches, slant board squats, and assisted sissy squats to my routine and it’s made a big difference. Holly Springs, NC.

@Strengthside 17 дней назад

amazing work love to hear that!

@davidprovost3537 19 дней назад

68 years young in Berlin, Vermont. Slant board squats and deep knees-over-toes squats have helped a ton in preparing my knees and quads for hiking as they mimic steep downhill walking.

@adnanbosnian5051 18 дней назад

Keeps you not falling down the stairs, old man. Good for you.

@robbstark8275 15 дней назад

Samara, Russia. Backward walking and sled pulling helped my knees the most.

@tsleong1 6 дней назад

I like backward walking, especially down hills. Sprinting up, backward walking down. 🙂 Sprinting up hills is easier on the knees than on flats.

@shaunflow 20 дней назад

Lunge hovers and lunging made the biggest difference to me. You mentioned body weight lunges in one of your recent videos and it’s been so effective eliminating knee pain when I bend down. This is so helpful when playing with my daughter and also when training BJJ. London, UK.

@Strengthside 17 дней назад

awesome to hear. The simple lunge is sometimes overlooked!

@niro750 6 дней назад

I have a torn meniscus and the (I think) tendons over my knee have issues. I'm struggling at my hyrox classes etc... The physio gave me some simple exercises but I think I may look into some of these too

@cyke171 19 дней назад

I’ve had knee pain for just about 10 years. Issues with Plantar Fasciitis and flat feet too. The pain does negatively impact life daily. It sucks. I’m hoping following this routine will help. Appreciate all the work that you guys do. Thanks! From NYC.

@Anonymous-ic7ty 19 дней назад

Houston, TX. Bare foot Asian squats have helped my knees the most. Made for Movement. 😊

@Strengthside 17 дней назад

barefoot for the win!

@hexagr 19 дней назад

Surprising how often mobility issues are overlooked. Great upload. Thank you for your service.

@Strengthside 17 дней назад

I agree. Thanks man!

@LAlyStudios 19 дней назад

Hi! I'm from Miami. Years ago I was diagnosed with patellofemoral pain syndrome. The knee bends with hand assistance, and the couch stretches have been helping me so much! I've never been able to squat down low comfortably since it was painful to crouch or do yoga poses like the Malasana pose. I'm not quite there yet, but I already I feel great improvement. Im so grateful to have come across your page & thank you so much sharing your knowledge, Josh! 🙏

@Strengthside 17 дней назад

this is wonderful to hear! Keep it up, it's amazing what you can change if you do something one a week for a long time!

@ameralameddine 19 дней назад

Vancouver here! I would say the couch stretch has been the biggest gamechanger for me, because of how scalable it is and how much impact it has on the knee, and the hips too!

@jonascrowder4067 16 дней назад

I’ve struggled with patellar tendonitis and slightly ‘uneasy’ knees - I also have flat feet. The knee squats into full slanted squats into the couch stretch work amazing for me! Have loved your channel for years. I’m in Byron Bay, Australia. Peace.

@rafaeld265 19 дней назад

Illinois here. Daily couch stretches and a mix of reverse lunges, split squats, and deep knee bends have worked for me.

@lj9532 19 дней назад

Connecticut here... the reverse and front lunges have helped me immensely. All your tutorials are GREAT!

@Alan-uw6ik 18 дней назад

I am a 62 year old martial arts instructor and a former army Ranger. And of course, there's the whole jumping out of planes thing. My knees have just begun to give me trouble. Of all the exercises you did, which one is the safest to start out with. I'm in excellent shape outherwise except for some arthritis and general getting old pain. The video was excellent by the way! 🙂

@lisaneville6155 19 дней назад

Ottawa Canada. Looking forward to trying out these exercises for my knee. I do couch stretch every other day to help my knees but those Poliquin step downs are the best!

@hagenshults9485 19 дней назад

What’s up guys! Your videos have helped so much with my strength and mobility journey over the last year! I just did some of these following along and liked the half-kneeling switch. That couch stretch is a beezy though. I’ll get there soon! Love from Boise, Idaho.

@maryschwalm2905 10 дней назад

These are so well explained as well as demonstrated. Thank you

@burlharper5383 19 дней назад

At 70 years of age and only starting on my knee flexion exercises the Slant board has been a great tool for me.getting more confident in my knees mobility and flexibility by the day Thanks for the information. Great video

@genevievegreene1595 19 дней назад

❤ I will try these My knees been trash since I was like 12. Thank you for showing this.

@michellemcauliffe1806 18 дней назад

Bend, Oregon. And the couch stretch i found most beneficial. Thanks!

@vgonzo1501 19 дней назад

Allentown Pennsylvania, I have found the couch stretch on my bare knee to floor to be the most effective at improving my knee strength and quad flexibility. This is my first comment on your channel, but I have to say I am a huge fan. I found this channel about two months ago and started the Daily Practice (and bought the book). My flexibility is already way more advanced than I ever thought possible. Thank you!

@daijoubui 19 дней назад

As a climber, definitely the couch stretch! Just recently injured the meniscus in my knee so looking forward to incorporating these exercises. Currently in the LA area!

@carolefoster6355 10 дней назад

i love watching your video's they are so inspirational to helping other's.

@etharding1 20 дней назад

From Illinois, couch stretch and squatting has helped. I need to make a sequence from this video and do it everyday. I have your mobility program and can feel the progress already.

@flowmotion_sw7616 19 дней назад

That’s the video I needed. Thanks

@JohnEsling 19 дней назад

I'm in the Destin Florida area. My knees have been a mess for years so all the exercises are helping me regain strength and mobility. Thanks for all your help!!

@DolhaFTW 19 дней назад

Hello. Romania here. I feel like toe squats and couch stretches helped me the most for knee mobility and strength. Thank you for the content🙏💪

@lysandrosargyrou4000 19 дней назад

Long long away from Cyprus!! Inspired from your videos, i have created my own slant board and i have been squating with it the last 3-4 months! Thanks!

@SarahHogan-gw2lu 19 дней назад

I have been doing the routine in your book and the hip flexor stretch and seiza has helped tremendously on getting to a full knee bend. Thanks for everything you guys do! In central NC!

@unclebearsrodeo1997 19 дней назад

Chicago Illinois. Thank you for this vid. For the last month I’ve been really working on my knee strength and it is slow progress but it is progress. This video is really informative and I appreciate it thank you. And…hanging out in assisted low squats and going slowly.

@apriljohnson6191 19 дней назад

Hello from Indiana! So far I've been doing single split squats for knees, but look forward to implementing some of these exercises. Thanks!

@ArtaoistDiogenesisCosmoses 18 дней назад

Cincinnati Ohio here! I'm 31 and recently began my fitness journey after slacking for my entire twenties. Half kneeling hovers while low to the ground and rotating are a game changer for me in terms of opening me up and giving me relief while building strength and mobility. I feel like they also help my hips somehow. Hover lunges are interesting, I enjoy lunges very much and will be including the hovers in my routine.

@Sshheeyy 19 дней назад

This video couldn't have come at a better time, I was looking for knee strength/mobility videos and this takes the cake! I'm in Orlando, Florida! The couch stretch has been SO helpful in mobility during my inline skate sessions for maneuvers that require me to open my hips (ie. transitioning from skating forward to backward) Thank you so much for this video, I trust these workouts to help with my knee pain during my longer distance skate sessions since your other videos have helped me immensely!

@Strengthside 17 дней назад

Wonderful to hear it! Cool to hear it's helping you skate better!

@blaisetzu 19 дней назад

So many people have bad knees and when I normally run or hike downhill I can feel it. I thought it was simply genetics. But more than half reason (or main reason) I recognize now is due to lack of targeted exercise & while only doing basic stretches. But I first started noticing an improvement while doing yoga sitting on my heels with folded knees in a full bend. Which is a great stretch. But thanks to this video I am learning there is a lot more exercises I can do. I'm looking forward to continuing to fine tune my body and bullet proofing my knees because that is exactly what I need!

@manuelalvarez3394 18 дней назад

Hello I'm an Intermediate Level and I've been following you for about 5 months can u possibly make a follow-along video for stretching for Intermediate Level. Thanks to you , you made my satica pain go away, and my feeling is better than ever thank you and keep making these videos .

@DRaekindachill 11 дней назад

S-tier information! And examples/ workouts, thanks, SS! 🙏🏿

@SusanHughes-js6xe 16 дней назад

Love this! Could you please do a video with more exercises on the slant board? It looks like a very versatile and beneficial piece of equipment. Thanks, y’all!!

@danhemsley 20 дней назад

Couch Stretch has unlocked so many movements for me. South East England. 🤟

@chip877 13 дней назад

Amazing Thank You !!!

@michaelblount2522 12 дней назад

Gonna give this a try

@reemsoliman2099 19 дней назад

London UK! Poloquin step ups were totally new for me and helped strengthen and work on my balance

@jothidas369 19 дней назад

We definitely want a dedicated video on Sissy squats and it's regressions & progressions to make maximum out of it.

@smoulder2908 18 дней назад

been dealing with some knee issues - i think runners knee, the same issue you mentioned experiencing. been doing these exercises the last 2 days, and unless it's a coincidence, my bad knee has been improving a lot in such a short amount of time. so i gotta thank you a lot because it would be so amazing to be able to get to my regular activities, of course with some new mindfulness about my knee health!

@zeus7545 7 дней назад

Thank you.

@davidgalvezruiz1638 17 дней назад

For me, the Polequin step up (and the Patrick step up variarion ) seems to be the exercise that helped me the most for my knee pain. Thanks very much for your work and greetings from Ndalusia, Spain.

@ninashirley432 2 часа назад

Thank you my old pt wasn’t doing a good job, I was scared of him I didn’t realize I was holding my breath and ended up with a bad knee after years of him saying how is your knee I had no knee problems before training with him . Thank you

@viking2fi 19 дней назад

Minnesota here, the couch stretch has helped me a lot.

@wilmshd7707 19 дней назад

The couch stretch is the one I know for the longest and used a lot! Huge fan of it. (From Saarand, Germany)

@katrinafrost7442 5 дней назад

Definitely love this!! Will continue watching your free content and if there is a one month trial training for beginners I’d definitely be interested! I been doing yoga for a few years but just got into a daily routine recently and definitely want to increase strength and flexibility at the same time

@claudinehoward 7 дней назад

Great stuff!

@DrAllDoRespect 17 дней назад

I needed this bro 💪🏾

@matttcameron_ 16 дней назад

From Philly here. I think the couch stretch and the half-kneeling (and other low to the ground movements) have helped my knees the most

@bjorninlalaland5782 17 часов назад

Thanks bro, gold!

@thefreckledcyn8826 19 дней назад

Dallas, Tx here and I the poloquin step ups are going to be my exercise of choice for my knees right now. It looks like like something I can do on my steps at home. Looking forward to making my knees stronger I have menicus issues

@chrisgarty 4 дня назад

Best knee exercise: Squatting to kneeling, sitting on calves with feet flat extended, then tucking toes under and squatting back up again. Repeat 3-5 times. Do it every night. Other favorite that is complementary and a replacement for the couch stretch: sitting on calves with feet flat extended, leave torso all the way back to flat and hold for 30 seconds. Do it every night. Can work up to this by rotating to touch one shoulder down, then up to touch other, then repeat both sides, then go straight back. I’m a 46-year-old guy still playing soccer with guys in their 20’s and 30’s and coaching my kids. Knee, ankle, and foot health is key to keeping physically active as we age! Thanks for the great movement tips!

@ChrisCornell-w2t 18 дней назад

Hailing from Hawaii, intermediate. Have been working on knee rehab exercises for 2 years since knee surgery. Going to start incorporating the toe squats and sissy squats into my routine. Also interested in the ropes course! Thanks for the content.

@markgrenville7716 18 дней назад

I'm in Stroud in the UK. Love the Toe squat.... really helped. Also thanks for Rope flow intro

@SpaceDjoxy 19 дней назад

Huge shoutout from Serbia! Big fan of the channel! I enjoyed the ATG split squat and slanted squat for the most time. 🤘

@ClamsGym 18 дней назад

Hawaii - nordics and reverse nordics progressions + backwards walking have done wonders . Sissy squats and touchdown squats / poloquin steps have been very helpful too .

@tullyparker 19 дней назад

Denver! I enjoy doing deep flat-footed squats but adjust weight between each foot and ankle, one side at a time. Love the videos! :)

@billymciver3101 6 дней назад

Glasgow Scotland here kneel on a ball gave me another way of getting in to a lower ground position for kneel on ground cheers for that

@remytenxp 9 дней назад

I’m here in Plano, Tx and I have definitely been enjoying the toe squats, slant board half squats and the half kneeling position. These have been really good to relearn these patterns and rebuild my knees.

@felixharvey7292 19 дней назад

Youre a legend!

@geofflm3264 7 дней назад

I’m from Mazamet, France; Just started this routine and as you said, the lunge is much harder than it looks! I practice yoga, and I’ve always had uneasy knees, with some weird cracking and stuff that shouldn’t move. Hopefully that series will help build stronger knees that don’t pop anymore. Cheers 🎉 (And nice shorts by the way!)

@pianokey731 19 дней назад

Hi! I'm in Wisconsin. The couch stretch has definitely helped my knees! I''d love to see the advanced kneeling exercise, as well as exercises to work on the feet and ankles.

@masonwaddell4581 18 дней назад

Top squats and knee squats have helped me a lot. Elgin, Illinois.

@veronikamcduffey5597 14 дней назад

This guy explains everything clearly

@arthurfrancisd.murphy1643 16 дней назад

Excellent

@SivanGunasingam 19 дней назад

Long Island NY send me two colors of the shorts lol the slant board squats has helped me soooooo much .. also.. Im hooked on the pull up and squat routine ...

@juliag28 19 дней назад

Germany here! I think the ATG Split Squat and Toe Squat have made the biggest difference for me. They both work the knee really well but the ATG Split Squat also stretches the back hip which is really tight for me. 😊 I use the Toe Squat when there‘s no step for me to elevate my front leg for the ATG Split Squat or when I am short on time.

@rondorascott1207 16 дней назад

8:29 Savannah, GA I love that there is a way to strengthen the knees as an alternative to knee replacement surgery. I’ll start with the squats on the incline board. Thank you for the helpful information.

@urbantang244 18 дней назад

Madison, WI. Half Kneels with swaying or rotating from side to side, are my life savers. Tore a meniscus over a decade ago and these are what helped me really get back into deep flexion.

@zhifengwu2384 19 дней назад

from NYC. The Couch Stretch that I learned from you is definitely the biggest help on my quad that's stiff af. lol

@simonneaves9018 18 дней назад

I'm loving your videos. Yay to the lean back squat video!

@Infiniteloveoracles 6 дней назад

Hi strength side! I absolutely love you guys absolutely adore you guys. My 14 year son loves you too !! And so the best exercise I love from you all is the one we lean on our toes and squat up snd down. I am a yogi so I get you guys😊💕✨✌🏼🌼

@vafamf 17 дней назад

These are all great drills and I have used them all at one point or another. I'm in my 60's now and have no knee pain and can do any activity I chose without worrying about whether my knees can take it. I like the way you work your progression's but I were to pick 3, I would say full slant board squats, couch stretches and toe squats.

@zlatinzlatev3439 День назад

Berlin, Germany Toe squat really helped my painfull knees get back into shape. Also adding ballance segment like squats on BOSU ball and walking lunges got my knees and legs ready for the real life situations.

@jamesfriesen1336 16 дней назад

Portland, OR Couch stretch has been helpful. I first saw someone doing it at a bus stop and saw hooked.

@morphing-and-being 19 дней назад

Team Netherlands here. Probably the motion which has had the most effect on my knees is getting in and out of a half bridge. The ROM and muscle control in a spiral way is really remarkable.

@Strengthside 17 дней назад

interesting! I've experienced similar benefits

@Adrian-vk1cu 18 дней назад

Sydney, Australia! Using squat wedges for my squats has been a game changer!

@ericmackey587 19 дней назад

Montgomery Alabama- been watching your movements for a few years now and learned to do the Pistol squat. Now regular part of my routine in my 50s. Wish I could handle a jump rope like that!

@schlagergold24 17 дней назад

Hi, writing from Germany here. Poloquin Step Ups and Tor squats have helped me most for knee strength and stability.

@schlagergold24 17 дней назад

* toe squats

@jjjjjjjjjj12411 18 дней назад

Thanks for the vid. Location Germany and the lunge hovers help me the most!

@veronikamcduffey5597 14 дней назад

Wow! This guy is knowledgeable.

@CS-dl5vh 19 дней назад

Texas here. Split squats, cosack squats and couch stretches have helped my knees.

@jackthe15headedmonster25 17 дней назад

Im from Chicago! The Toe Squats for sure has helped me out with my knees!

@ecod7r 20 дней назад

Strength Side, your videos are Gold; its been a while since you done a video about diet and food, supps to eat to increase and balance hormons. Really appreciate if you done this in upcoming video. thanks.

@Alix88mnm 20 дней назад

Boiled eggs

@sydneymav 10 дней назад

amazing

@fpvaddictdad2730 5 дней назад

Let's see it. Good vid!

@eliasuzzi3125 19 дней назад

The simple position that helped me the most is seiza. When I started following you, in 2019, I couldn't even get my butt close to the heels. Now I can fully sit on them, so thank you! Rimini, Italy.

@inannarising1 18 дней назад

Fabulous video. New subscriber.

@worldspottingexhibit 20 дней назад

Couch stretch for me 100%! In the Toronto area, thanks and good luck all!

@worldspottingexhibit 15 дней назад

@@Strengthside Woo thanks a lot, I'm excited to try them out! Email coming your way :)

@worldspottingexhibit 5 дней назад

@@Strengthside Hey again, I haven't received any response yet... following up with an extra email today.

@garrisonglaittli6428 11 дней назад

lunges and the lunge hovers have definitely helped me the most with my knee pain. plus they’re kind of fun to do. lol love your videos!!

@andrewbrown6462 19 дней назад

I’ve been using the slant board to build my VMO here in Indy and I’ve seen a huge improvement in my knees. Side benefit as you pointed out, my ankles are stronger too!

@EEps18 19 дней назад

Dana Point, CA Couch stretch has helped the most, hands down 🙌🏻 I also like to do a step-up type movement by walking backwards up a hill 👌🏻 got that one from the kneesovertoesguy.

@punkbucket7134 День назад

lincoln, nebraska! honestly the duck walk has been so so so good for my knees.

@Paulowe40 19 дней назад

Hi, love your videos. I have a meniscus tear and there are 3 tears in my knee in total. Will these exercises help with this? And will the slant board be effective for them. I am fairly mobile. Thanks

@ianmclellan88 8 дней назад

I’m in Scotland, the poloquin step up is the goat. Had scar tissue on left knee after a fall skating. Expected surgery avoided through slow progressive step ups 🤟🤟. Knees are loosey goosey now