0:53 Wall sits 1:37 Forward lunges 2:15 Side lunges 2:47 Reverse lunge 3:24 Controlled sits 4:14 Single leg squats 4:49 Step ups 5:31 Single leg Romanian deadlifts 6:11 Bridges 6:44 Hip thrusts
Thank you sir, as a 63 year old, these exercises helped me to maintain strong leg muscles while pursuing my passion for playing football and at the same time keep my freedom of mobility and flexibility. You. are doing a yeoman service to the society at large. Thank you once again.
This came in perfect timing. I just started working on the imbalance between my two legs. Especially when most players play one leg dominant this is so important to stress! Thank you 🙏🏽
this is perfect! this can really help my friend who stopped playing football because of this problem...it sucks but as a friend am gonna try n help him get back to playing footballing again...i want to help him to become a pro and continue his footballing career. this is amazing! thx 7mlc.
@@7mlc it's been 10 months since my ACL surgery and I've only done functional physio, not strengthening. Can i do these exercises to strengthen my knee?
Just 🔥🔥🔥🔥 🔥...simple and effective.... thanks a lot.... awesome exercises...no equipment needed plus only requires a little space....just superb...you are the man Michael...
Loved these- thanks Michael! Always good to help work on injury prevention. My balance is awful so needs a lot of work, and a lot of the single leg workouts are perfect. Cheers and a Happy New Year to you! Looking forward to the 7MLC podcast as well :)
I have been running two miles every week (not in the weekends) and practicing a lot, and I have noticed my knee joint has hurt a lot, but my leg muscles are not sore or anything. This workout is going to be an active recovery for me to take a rest for my joints.
TESTIMONIAL... so i play league football in Trinidad, got a nasty knee injury through a 50/50 challenge during a game, thankfully I didn't tear anything, I'm 30 now and have never gotten an injury this bad though so I underestimated how my body would've reacted and didn't heed the warning of my clubs physio, went to play recreational and the very first time I screened I felt the knee move out of its regular position "instability" and I fell to the ground in extreme pain, thought I was finished tbh,was such a mental strain I decided to quit competive football and left the club, eventually came across your channel, incorporated everything in this video and a couple other stuff from your other videos, all I can say is THANK YOU SIR.if you're unfit it'll be impossible to get through 3 sets of each exercise here in one go but if you work with what you can do and move your way up you'd get there. Keep up the good work brother and again THANK YOU.
FINALLY!!!! Thank you so very much for this miraculous set of exercises for knees (and legs). You have no idea how I and a lot of people are indebted by this good deed of yours. God bless you Sir! 😊
I came back to exercising with a weighted vest after three weeks with this video and I can see Im improving my endurance since I had a head injury and I couldn’t play futbol for 2 weeks.
I've been looking around for about 3 months to find something to actually cover all the legs muscles and you can't find too many. Respect for what you did. Thanks
Thank you good sir, i have been doing these exercises and they really work my legs, very sore but worth it, my plan is to keep on doing it until I don't get sore after i do it, once again thank you very much!
Watching your workout vids everyday mate.👍 Wanted to be a pro since a kid but my asthma is my enemy. Still keeping my hopes high tho. 22 y/o, playing for a sunday league team. 💪
Hey Michael, can you give us a schedule like when should be do ball practicing and if we have to exercise these workouts, should we do it daily or take a break after 3 days. Schedule something like that.
I love these exercises, I'm 12 years old from India these are strengthen ing my knees a lot , i can feel it and see it,hope i can make it pro, amazing wprkout
bro i follow you from turkey and i love you very much but i don't understand much from the videos because i don't know english too i play soccer recently i had a pain in the knee area during training can they strengthen the knee and can you put turkish subtitles on your videos 🙏
Sir i am on bed last two year musele strength my knee jaam,last steps of no.9,10,exercise of effective for me.Thanks lot,s ,stay bllesing,pray to god,for your h.vard team.
Awesome video! How many times a week should I do these 10 exercises so I can see results within a year? Also, thanks for these exercises, and I'm looking forward to the 7mlc podcast!
Is it possible for you to do 10 exercises for strong ankles. I’ve sprain both my ankles for a total of 6. And a video just like this one would help 1000%.
I've been busy for 6 months just started playing football/futsal again. The first day my quads was killing me, couldn't walk for a few days, then my 2nd game I strained my quads. Thx for this video, I can slowly regain my strength from this
Great video mate! So many people do not understand the importance of exercises like these and the benefits they gain from them. Using drills from your channel I have been keeping fit and continuing to improve over the Christmas break, first team session since before Christmas tonight and got 18.2 on bleep test, was buzzing😁😁
thank you so much for exercises. I'm 21 and i have knee problems and currently im a bit imbalance with both legs so its kinda frustrating. wish this could help to strengthen my legs
I searched for this because I noticed my legs aren't as strong as before when I was younger, before I got my knee dislocated. That was about 4 years ago. Also, when I was bicycling, my legs couldn't hold it longer that I was shocked I fell on my knees (felt like my legs were so drained) when I got off and started walking my bicycle. Now when I tried number one on this video, gosh I can't even last 10 seconds 😭 I need to work this out. I have a normal BMI and only 19 years young but I feel so weak physically. I have to be consistent in my strength, endurance and flexibility workouts. I hope I can see improvements in a few months. See you then, self :)
Thank you so much! It's such a great workout. I just started working out again for my football goals but i feel i need to strengthen my knees before i do any running sessions, so this helps a lot. Take care!
Hey 7mic ! ⚽ I find executing skill moves after running a fair way to be tricky at times, lacking the ball control I do have when my legs aren't tired. Am I right to incorporate these to help with that or is another video better ? Cheers
Happy New year bro literally I have been wondering like as you know football is not just a physical game it's also a mental one so I was wondering if you had any tip to prepare someone mentally for a match
@@ajaxaridas1167 they were actually pretty good, I suggest you train your legs with such exercises in a well made program about three times per week. I totally feel better but I still struggle. My injury is big so if you have a less serious injury it will help you a lot (do it with good technic and always listen to your body, if it hurts in an abnormal way just stop the exercise)
0:53 Wall sits
1:37 Forward lunges
2:15 Side lunges
2:47 Reverse lunge
3:24 Controlled sits
4:14 Single leg squats
4:49 Step ups
5:31 Single leg Romanian deadlifts
6:11 Bridges
6:44 Hip thrusts
Thank you thank you!!
Thanks bro
Thnx man u saved time
Wow...you named it..nice of you..
Thanks😍🥰
Thank you sir, as a 63 year old, these exercises helped me to maintain strong leg muscles while pursuing my passion for playing football and at the same time keep my freedom of mobility and flexibility. You. are doing a yeoman service to the society at large. Thank you once again.
You are a legend👏👏
King
Much respect sir
Poliiii
Nice I’m just saying hi 🙋♂️ also much respect for being 63 and doing these
*Just making my time stamps*
1. Wall Sits - 0:52
2. Forward Lunges - 1:40
3. Side Lunge - 2:14
4. Reverse Lunge - 2:49
5. Controlled Sits - 3:23
6. Single Leg Squats - 4:12
7. Step Ups - 4:49
8. Single Leg Romanian Deadlifts - 5:29
9. Bridges - 6:10
10. Hip Thrusts - 6:46
Thanks so much
@@tobiakapo9656 no probs
SAI TAMA tysm
Appreciate it
Why don't you do:
100 SQUATS
100 SIT UPS
100 PUSH UPS
10 KILOMETERS RUN
The way you're coaching and guiding in your most of videos is actually helping people to understand the importance of fitness. Thanks a lot!
This came in perfect timing. I just started working on the imbalance between my two legs. Especially when most players play one leg dominant this is so important to stress! Thank you 🙏🏽
You’re very welcome Nicole!
this is perfect! this can really help my friend who stopped playing football because of this problem...it sucks but as a friend am gonna try n help him get back to playing footballing again...i want to help him to become a pro and continue his footballing career. this is amazing! thx 7mlc.
My knee is hurt,my friend
This is crazy, I literally just started having some knee problems. Thanks for the video, gonna use some of these!
Very common for footballers mate. I hope these help!
Better Tomorrow Bet you’re fun at parties
Should i check my bad knee up with a physio for any long term implication?
Same here today is Monday and am suffering fr kneepain after Sunday's match
@@7mlc it's been 10 months since my ACL surgery and I've only done functional physio, not strengthening. Can i do these exercises to strengthen my knee?
I did it for 2-3 weeks and feels incredible
@Alex Gaming IV yes
how many times per week?
@@johngray6227 5 days per week except Saturday and Sunday
@@lokeshbhavsar5679 before you start doing the exercises you had knee pain ?
@@davidvangogh no I was fit
I found this is the best video on TH-cam lower body streching..
I suffer from valgus knee and this is the kind of exercises that helped me build strenght and partially recover
Just 🔥🔥🔥🔥 🔥...simple and effective.... thanks a lot.... awesome exercises...no equipment needed plus only requires a little space....just superb...you are the man Michael...
Happy to hear they’re useful mate, really appreciate those kind words!
Michael is the boss....awesome exercises.....
Loved these- thanks Michael! Always good to help work on injury prevention. My balance is awful so needs a lot of work, and a lot of the single leg workouts are perfect. Cheers and a Happy New Year to you! Looking forward to the 7MLC podcast as well :)
Thanks Paul, absolutely right mate. Happy New Year to you man, hope it’s a great year for you!
Your the reason as to why I’m going to become a professional
You are the only reason bro 👍💪
@@AmarOnlyy actually we should listen to haters as they pinpoint our mistakes and then we can correct them
me to bruh
Kyle Jack no you
@@7mlc This workout made me more agile. Thanks a lot bro.
I have been running two miles every week (not in the weekends) and practicing a lot, and I have noticed my knee joint has hurt a lot, but my leg muscles are not sore or anything. This workout is going to be an active recovery for me to take a rest for my joints.
Good!!!!
I really needed this workout because I have had soo many knee problems since I started playing football.
This video pops up at exactly the right time, I've had some knee problems recently and boom this video pops up on my phone
TESTIMONIAL... so i play league football in Trinidad, got a nasty knee injury through a 50/50 challenge during a game, thankfully I didn't tear anything, I'm 30 now and have never gotten an injury this bad though so I underestimated how my body would've reacted and didn't heed the warning of my clubs physio, went to play recreational and the very first time I screened I felt the knee move out of its regular position "instability" and I fell to the ground in extreme pain, thought I was finished tbh,was such a mental strain I decided to quit competive football and left the club, eventually came across your channel, incorporated everything in this video and a couple other stuff from your other videos, all I can say is THANK YOU SIR.if you're unfit it'll be impossible to get through 3 sets of each exercise here in one go but if you work with what you can do and move your way up you'd get there. Keep up the good work brother and again THANK YOU.
FINALLY!!!! Thank you so very much for this miraculous set of exercises for knees (and legs). You have no idea how I and a lot of people are indebted by this good deed of yours.
God bless you Sir! 😊
Thanks for being with us
God bless you
I came back to exercising with a weighted vest after three weeks with this video and I can see Im improving my endurance since I had a head injury and I couldn’t play futbol for 2 weeks.
I've been looking around for about 3 months to find something to actually cover all the legs muscles and you can't find too many.
Respect for what you did.
Thanks
Keep motivating others to stay fit and healthy by sharing this amazing exercise. Have a great weekend
I'm a Volleyball player and i needed this Leg Workout for a better Vertical Jump, Thank you so much!
Thank you good sir, i have been doing these exercises and they really work my legs, very sore but worth it, my plan is to keep on doing it until I don't get sore after i do it, once again thank you very much!
I dont play foot ball but these exercises had made my leg strong and good balancing and feeling good
Watching your workout vids everyday mate.👍 Wanted to be a pro since a kid but my asthma is my enemy. Still keeping my hopes high tho. 22 y/o, playing for a sunday league team. 💪
Your time is coming. Don't give up.
I added a weighted sandbag to 8 of the exercises. I think I felt every muscle in my legs for about 4 days! Great!
It's amazing I'm struggling from knee pain during running time it help me just one sets in one day. thank you so much ....👍.....
Ur channel motivates me a lot when I fell lazy nd does not want to do workout u helps me a lot thanks for motivating me.........
Happy to hear that mate!
Hey Michael, can you give us a schedule like when should be do ball practicing and if we have to exercise these workouts, should we do it daily or take a break after 3 days. Schedule something like that.
Perfect bro always looking for ways to get extra training in at home these exercises will be perfect thank you!
Happy to help mate!
Thanks so Much for this video ❤️👍🔥
After a soccer game the back of my leg start to hurt . So I tried this exercises and it relieved 😅 the pain thanks bro ❤️
These are the best excercises for my knee suffer. Thank you very much for your videos. Best regards from Germany.
Nice one bro...I hope my knee will be fine soon....respect bro
Tomorrow is my fav day(legday)❣️ and man you’ve got me emotional already🥲🥺
I love these exercises, I'm 12 years old from India these are strengthen ing my knees a lot , i can feel it and see it,hope i can make it pro, amazing wprkout
bro i follow you from turkey and i love you very much but i don't understand much from the videos because i don't know english too i play soccer recently i had a pain in the knee area during training can they strengthen the knee and can you put turkish subtitles on your videos 🙏
Sir i am on bed last two year musele strength my knee jaam,last steps of no.9,10,exercise of effective for me.Thanks lot,s ,stay bllesing,pray to god,for your h.vard team.
What a great video!
Very concise, up to the point and filled with vital info. You are very good at what you do. Keep it up!
Perfect timing bro. I needed this but I struggled to find it. Thanks G🙏🔥
I like so much your exercises, I think should improve my endurance for 1000 miles running event, Congratulations!
Awesome video! How many times a week should I do these 10 exercises so I can see results within a year? Also, thanks for these exercises, and I'm looking forward to the 7mlc podcast!
3 times
Everyday
Feels like end of my search for leg exercise. Thank You 🙏 thats a complete leg exercise. But wondering if deadlifts are important as well 🤔
thank you so much for such a effective routine!! just what i need to strength my leg after cirugy.
no i go for my second day!!
This actually works. Amazing exercise
I have weak knees after two years resting from sport. I just started this exercise today, and gonna do this for two weeks! Lets hope for a change!!
Last 5 to 7 years suffer but now to much relief by exercise from 5 to 7 days
Thanks😊
Love to hear that and happy to help!
Hey bro, How many times that I should do this in a week?
Can I do this after playing football?
Thankyou 7mlc for teaching us valuable techniques and workouts both in ur channel and unisport 🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻.
Easy and effective. Thank you. I will keep watching.
Is it possible for you to do 10 exercises for strong ankles. I’ve sprain both my ankles for a total of 6. And a video just like this one would help 1000%.
I have a torn meniscus and it is as a result of collision with the defender... this will surely help me. Thanks
Just fucked up my knee 2 weeks ago, i love you for uploading this. Appreciate the good work dude!
Hope these help bro!
Superb one bro, i had some knee pain and after the workout . I feel much much better...keep going brother ,great effort
i got knees pain , following your given exercise, its good thanks, from india
Very nice exercise Thanx sir and my Lord bless you ❤
I've been busy for 6 months just started playing football/futsal again. The first day my quads was killing me, couldn't walk for a few days, then my 2nd game I strained my quads. Thx for this video, I can slowly regain my strength from this
You're a life saver brother just what i needed
Great video mate! So many people do not understand the importance of exercises like these and the benefits they gain from them. Using drills from your channel I have been keeping fit and continuing to improve over the Christmas break, first team session since before Christmas tonight and got 18.2 on bleep test, was buzzing😁😁
True
thank you so much for exercises. I'm 21 and i have knee problems and currently im a bit imbalance with both legs so its kinda frustrating. wish this could help to strengthen my legs
Perfect exercise I really loved this exercise ❤🙏❤
I felt the difference, so nice for marathon runners 🤠🤟🤓
Thanks
I searched for this because I noticed my legs aren't as strong as before when I was younger, before I got my knee dislocated. That was about 4 years ago. Also, when I was bicycling, my legs couldn't hold it longer that I was shocked I fell on my knees (felt like my legs were so drained) when I got off and started walking my bicycle. Now when I tried number one on this video, gosh I can't even last 10 seconds 😭 I need to work this out. I have a normal BMI and only 19 years young but I feel so weak physically. I have to be consistent in my strength, endurance and flexibility workouts. I hope I can see improvements in a few months. See you then, self :)
I hope i will b happy to follow these exercise
I was the kid that got the ball when you scored tonight. MLS level goal!
Thank you so much
Thank you. Perfect timing!!!! Love these.
Thanku so much… shown very clearly..very helpful🙏🏻
Thanks you so much brother at the time of my need i get this from you ...lots of love from BANGLADESH
Wow the first time I did these exercises it was so so hard my knee was shaking after I finished the excercises
One video on elbow joints
My guy ... you’re the best youtuber , you have the best videos and I always find what I’m looking for on here 😁
Thank you so much! It's such a great workout. I just started working out again for my football goals but i feel i need to strengthen my knees before i do any running sessions, so this helps a lot.
Take care!
Hey 7mic ! ⚽ I find executing skill moves after running a fair way to be tricky at times, lacking the ball control I do have when my legs aren't tired.
Am I right to incorporate these to help with that or is another video better ? Cheers
P
Good morning , Very good exercise
Thanks for giving me that fabulous information
I needed this so bad, tqsm bruv...its awesome 😀
Happy to help bro!
Started having knee issues. Will try these. Thks
Very helpful..thank you so much ❤❤❤❤
I only 13 I love your videos you help me sooooooo much thank you god bless you bro
Happy New year bro literally I have been wondering like as you know football is not just a physical game it's also a mental one so I was wondering if you had any tip to prepare someone mentally for a match
Nice one mate.Explicit vid.that showed clearly how to strengthen my knees.Cycling tends to bring on aches so hopefully this helps.
thank u pro i like u channel it is really helpfull for me plz continue make new video
really enjoyed this video again today I will try all these workouts out!?
Great stuff Luke!
This is not a channel anymore. This is a youtube football academy. Awesome stuff. Keep it up, michael.
I love that! Thanks so much mate 👊
Thank you for this video I am a indian very thanks
New year, new video, same goal..... Keep it going, 7mlc🔥🔥🔥
How many times a week should we be doing this? And great video btw.
Lots n lots of love from India
I will try. wish this video very helped me in post injury dislocation knee :) Thankyou
Really got improvement on my legs thank u so much
This was perfect for me because my knee lately has been giving up on me.
very good, solid ,concrete and sharp
Thank you very it's a excellent video and useful for all age group and advance level sports person
Thank you!
Thank you sir❤❤
I hope it help me to strengthen my left knee injury. Thanks ..😇
how the result??
I'm a parkour athlete and I always had a serious knee problem which holds me back. If this video helps me to a satisfying point, I'll be back. 👍
How did you go?
@@ajaxaridas1167 they were actually pretty good, I suggest you train your legs with such exercises in a well made program about three times per week. I totally feel better but I still struggle. My injury is big so if you have a less serious injury it will help you a lot (do it with good technic and always listen to your body, if it hurts in an abnormal way just stop the exercise)
@@ajaxaridas1167 I suggest the side lunges and the bridges. You can also use box jumps, if you are ab athlete