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.
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.
@@nofearchinesepodcast 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'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. 👍💪
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.
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
I’ve been dealing with pfps for 9 or so months and going in circles to try and reduce pain. I’ve done clamshells, vmo exercises and had minimal reduction in pain. I started doing this and really pushing my hip out as wide as I can ( standing on right foot and push hip as far out to right as possible). I didn’t have much knee bend at first because of pain but after 3 days and my glute having a nice burn my knee pain is gone. Thank you squat university🙏🏻
👏🏽👏🏽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🙌🏼
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!
Thank you. After a ton of knee rehab/PT I know this is the exercise I need to focus on most. Posture is super important, however. I did a set with my heel elevated recently and I don't think my posture/stance was correct (too much knee, not enough hip) and I caused some major soreness for about a week. But I plan to continue with these, and this video really helps.
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!
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!
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.
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
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!!!
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?
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)
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.
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!
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 ?
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.
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.
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
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?
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
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?
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.
@@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.
@@jayterra2060 Yes, I found the best exercise of all is single leg (pistol) squats on to a box with a slow eccentric. If you're not strong enough to do a single leg squat, place one hand on something like a kitchen bench to assist you on the concentric.
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
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?
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
Is it possible to do non professional sport without ACL? (I guess I broke it about 16 years ago) I can’t normally do single leg jumps, but still I can sprint, squat (even single leg squats). All UA-cam videos say, that I had to break my knee at all a long time ago if i don’t do surgery, but I even do BJJ. So, can i kinda fix my knee, what will help to add some stability to it? Thank you doctor!
I think some people depending on their ability to stabilize the knee joint with proper rehab can return to a higher level of sport without an ACL. For example I had a highschool running back get back to play his last 4 games of the season pain free before then having his torn ACL repaired. Now the joint is inherently less stable without it - so the large majority of people will still recommend getting it repaired if completely torn, but yes I could see some people returning to sport after a tear.
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?
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?
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 UA-cam 👌🙌
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 🙏
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.
Thanks for sharing. I have question, some years ago I injured my left knee doing repetions in an incorrect way on the knee extension machine. I fellow the knee over toes guy program which somehow did help. I am pain free but Sometimes it hurts when going from flat ground to steps and bak to flat ground. The random pain occurs just when fully extending the knee after bending it to go through steps. It also clicks when squatting or going upstairs. I find that couch stretch for the quad helps with clearing out the pain the next day. I think perhaps a patellar tracking issue rather than jumper knee. What do you think ?
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
Had my first visit with a PT and he is having me do the reverse of the touch downs with knees bending over toes and pushing up on the ball of my foot. Opposite of this video ? I have wearing of the cartilage
What would you recommend for platforms in leiu of those weights? I have a bunch of iron weights, but its tedious to take them on and off my bar the way my home gym is, and they do slip a lot. Great videos would love to know
I was doing a similar exercise to recover from torn meniscus and it was working until I started to get pain my hip. Now I have pain my hip and knee, can't catch a break!
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.
Is this different than reverse step up ? I have been doing that without the hip hinge (just sinking down with knee over toes ) and tapping down on the front. Which is better ?
The knee will always move forward during the squat. The question isn't "if" but "when". This exercise is to reprogram the start of your squat to move as a hip hinge and stopping you from breaking at the knee too soon causing forward lean and pain in the knee.
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.
Bro is literally saving lives.
How many like myself, are totally depressed because of injuries and pain.
Thanks man.
I feel you
Me
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!
How many sets and reps?
So do you perform this exercise and immediately squat after
For real?? It just went away? That’s so sick. I’m hoping for the same result!
I did this TWICE and my throbbing knee pain disappeared completely! Thank you.
This guy fixed so many issues I have suffered from
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.
Sweet baby Jesus in all his splendor but no need for the machismo kthxbye
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!
a wimp?
Me too😬
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.
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.
Any update on the knee pain ?
@@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.
Hi Anna, any updates? I'm getting pain in the quad tendon region, wondering if this helped you.
@@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.
@@nofearchinesepodcast 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'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.
👍💪
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.
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
this exercise singlehandedly is solving my knee pain problems. thank you!
I’ve been dealing with pfps for 9 or so months and going in circles to try and reduce pain. I’ve done clamshells, vmo exercises and had minimal reduction in pain. I started doing this and really pushing my hip out as wide as I can ( standing on right foot and push hip as far out to right as possible). I didn’t have much knee bend at first because of pain but after 3 days and my glute having a nice burn my knee pain is gone. Thank you squat university🙏🏻
👏🏽👏🏽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🙌🏼
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!
Just here to express my sincere gratitude for everything you do.
Thank you. After a ton of knee rehab/PT I know this is the exercise I need to focus on most. Posture is super important, however. I did a set with my heel elevated recently and I don't think my posture/stance was correct (too much knee, not enough hip) and I caused some major soreness for about a week. But I plan to continue with these, and this video really helps.
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.
I am already loving this man🥺☺️🤍🏋️♀️I hope my knee pain goes away soon.
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!
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!
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.
Excellent excercise for butt muscle, which for me caused hip tightness, then pain in hip and knee.
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.
Hey! hope your knee is good now. did this work for you?
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
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!!!
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?
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)
This is amanzing, He´s save my lift´s. I lovet this channel, thankiu so much master
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.
I will definitely try this. Thank you so much!
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!
6:20 what videos can watch for screening hip and/or ankle problems?
Superb video! Will this help chondromalacia patella? Thanks 😊
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 did it without any plate at home and it worked ! I can’t wait to do at the gym.
Just did this before working out and it was an instant fix. Doc H is dagod.
Your video helped me heal my quad tendonitis.
Thank you!!
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 ?
This is great stuff thank you!
Excellent video, can you do a video on tricep tendonitis and quad tendonitis please
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.
Glad to hear you're feeling better
Did you have any issues with the hips?
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.
Thank you. I will try this
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
If you have pain squatting, should you stop squatting until you fix the pain or continue with lower load maybe?
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?
So useful and practical 🥊
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
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?
What about building up to full ROM pistol squats (instead elevated partial ROM single-leg squats) ?
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.
I'm currently doing this exercise for patellofemoral pain syndrome.
How's it going so far?
i gotta start doing these aswell..i got the same condition in my right knee
@@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.
@@totallyraw1313hi there could you give us an update on how ur doing? ❤❤TIA
@@jayterra2060 Yes, I found the best exercise of all is single leg (pistol) squats on to a box with a slow eccentric. If you're not strong enough to do a single leg squat, place one hand on something like a kitchen bench to assist you on the concentric.
This is okey for condromalacy? I have one level that I have pain always
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
My knee pain is from arthritis but I'll try the exercise.
Hip dominant, not knee dominant. That is really a precise explanation.
So how well does this work for mitigating pain in people w/ knee osteoarthritis and helping to prevent progression of the disease?
Thanks❤
For some reason I couldn't do this... it hurt my back when I tried to squat the way you described.
Thank you 🙏
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?
I would say it could be a balance issue. Make sure your bodyweight is spread evenly across your entire foot. Go really slow at first as well.
Hey Aaron. Would this eventually be a good bio mechanic to drop into a pistol? Thanks !
He has the video for the squat pistol with three ( I think) exercises. One of them is this one
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
Is it ok to touch a wall to help you stay balanced? Not a hold just a touch?
Is it possible to do non professional sport without ACL? (I guess I broke it about 16 years ago) I can’t normally do single leg jumps, but still I can sprint, squat (even single leg squats). All UA-cam videos say, that I had to break my knee at all a long time ago if i don’t do surgery, but I even do BJJ. So, can i kinda fix my knee, what will help to add some stability to it? Thank you doctor!
I think some people depending on their ability to stabilize the knee joint with proper rehab can return to a higher level of sport without an ACL. For example I had a highschool running back get back to play his last 4 games of the season pain free before then having his torn ACL repaired. Now the joint is inherently less stable without it - so the large majority of people will still recommend getting it repaired if completely torn, but yes I could see some people returning to sport after a tear.
@@SquatUniversity Thank you!
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?
Tried this? ua-cam.com/video/w5fXd5FCS_0/v-deo.html
How do you stay balanced?
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?
please please please make a video on how to fix hamstring tendinitis behind the knee
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 UA-cam 👌🙌
Yea just do it
Been doing this to get bend back and think I originally strained my quad.. helping a ton!!
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 🙏
Bro You Are Great❤
Great info, super informative channel, thanks!
Thank you for this
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.
Thanks for sharing. I have question, some years ago I injured my left knee doing repetions in an incorrect way on the knee extension machine. I fellow the knee over toes guy program which somehow did help. I am pain free but Sometimes it hurts when going from flat ground to steps and bak to flat ground. The random pain occurs just when fully extending the knee after bending it to go through steps. It also clicks when squatting or going upstairs. I find that couch stretch for the quad helps with clearing out the pain the next day. I think perhaps a patellar tracking issue rather than jumper knee. What do you think ?
Would you suggest this exercise for knee pain resulting from kneeling, squatting, or sittings cross legged for longer periods of time?
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
Do you have any exercises or recommendations to stop petella dislocation? Its becoming a problem for me
Had my first visit with a PT and he is having me do the reverse of the touch downs with knees bending over toes and pushing up on the ball of my foot. Opposite of this video ? I have wearing of the cartilage
Thanks for the video ! Should we do this exercise only on the side of the painful knee or always do the same sets / reps on both legs ?
What would you recommend for platforms in leiu of those weights? I have a bunch of iron weights, but its tedious to take them on and off my bar the way my home gym is, and they do slip a lot. Great videos would love to know
I was doing a similar exercise to recover from torn meniscus and it was working until I started to get pain my hip. Now I have pain my hip and knee, can't catch a break!
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.
Is it necessary to warm up the muscles before this practice, if so then what is recommended?
this works.
did 2 sets of 10 and knee pain gone right away. was a temporary tendonitis
Why about if you have medial knee pain distal to your joint line (looks/feels like bursitis)? Would this be advised?
you are a great master.thank you
GREAT INFORMATION I AM ON IT THANKS FOR SHARING💯🎃
Thank you! I like it first, then watch it!
Is this different than reverse step up ? I have been doing that without the hip hinge (just sinking down with knee over toes ) and tapping down on the front. Which is better ?
How long it might take for my left knee pain to heal if I do this everyday 2X?
Are these exercises helpful for popliteus injury?
Yes
@@SquatUniversity Thanks for the response, i've been struggling with this for almost a year. Respect
Will this work for Chondromalacia?
Any other exercises recommended for knee rehab
What do we do if our foot is wobbling side to side mid-exercise?
But what do you do when eventually you have to do something that requires the knee to go travel forward?
The knee will always move forward during the squat. The question isn't "if" but "when". This exercise is to reprogram the start of your squat to move as a hip hinge and stopping you from breaking at the knee too soon causing forward lean and pain in the knee.
Is this also part of your approach for knee-osteoarthritis? (in case you have one)
I have knee and hip pain and the "hip back"/hip hinge cue triggers my hip pain. Do you have any tips for me?
Would you still recommend this for a person who has had more than one ACL surgery?
Do you know anything about knee instability/pain when the leg is straight? When I lock my knees out my left knee feels less stable than my right knee.
I have that problem too... Did you find a solution to that already?