4-Step Hip Flexor Protocol
ฝัง
- เผยแพร่เมื่อ 20 ก.ย. 2024
- I believe the knowledge should be free.
And for 6+ years my job has been making coaching affordable.
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Thank YOU for making this possible!
Ben has worked his ass off so hard to help himself and now he’s giving it all to us, thank you Ben!
You are welcome!
He was worked extremely hard. No need for profane language.
@@keithblackwell8951 no need for you to comment such a dumb comment. Why do you even care? not like he said anything ridiculous. Why do I even care?
@@gabrinjos104now you’re making me care
Hey! kneesovertoesguy i remember you. Years ago. Good job. Well done 🙌🏼💪🏼
Thank you!
His dog is actively listening.
seems like dog have lower hanging left nuts as well. who would have known
LOL
Bro was learning
@@insurrectionist5099 Bro, bro bro bro, bro?
His dog has a name...
Bless you beautiful Ben! You're a scholar and a saint for us with knee and back pain 🙏
I appreciate that! Thank you!
I don’t think I’ll ever stop doing these movements. I used to want to look like a bodybuilder in my twenties and now that I’ll be 35 in April I realize training this way is much more valuable for the second half of my life.
Happy to hear that!
Strength is still correlated to longevity. Both is ideal.
I agree I still focus on strength training as well just not as super heavy as I used to
@oolala53 he said bodybuilding, not strength building.
You don't even have to get that strong to bodybuild.
I got stronger than most of the bodybuilders in my gym with only like 2 years of powerlifting. Do I really need to be able to squat and deadlift much more than 550lbs? Do I really need to be able to bench much more than 300lbs? Do I really need to be able to OHP much more than 225lbs?
How much more longevity will another 50lbs on my squat and dead give me realistically?
Because very few of the "bodybuilders" in the gym are going much heavier than the 22 year olds who've run some basic linear powerlifting program for a couple years.
Naw, I'm plenty strong and it's easy to maintain strength. I still had a 500lb deadlift after no gym for a year during covid.
But it is EASY to lose mobility. One year out of Bjj during covid I lost TONS of mobility.
Hey I’m 35 chill with the second half stuff 🤣🤣🤣
These exercises are immediately helping with my lower back pain
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The couch stretch has relieved so much pain for me after only a few days, thank you so much! Will continue!
Great job!
Improving the way you function does have an affect on how you look in a way. When you don’t function properly, you can look a bit awkward sometimes lol.
I used to have asymmetrical hips and that made walking look and feel awkward for me..
Working on my hip flexors actually helped a lot recently. Along with strengthening my glutes and core a bit. It’s not perfect, but it’s noticeable better
Good for you! That’s awesome and glad that has been working!
3:24 puppyyyyyyy
😂🙏🫡
I appreciate all your efforts. You make a difference in this world. And I want to follow you.
I appreciate that!
Hey man, seriously appreciate your work and all the content you put out. You’ve changed my personal fitness and for my clients. I feel like I’m cheating cuz I copy and paste so many of your workouts for my clients. I knows their’s a lot of hate and bickering in the “fitness community,” but you’re the man.
I appreciate the support and thanks for sharing!
Best advice online for enhancing your mobility pain-free.
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I combine the basics, with the "greasing the groove" method of training.. results are crazy good 👍🏽
Great to hear!
Thank you. I need this for aging, and repair. I like and am already trying to implement a few of your exercises to a inside meniscus and shoulder pain!! already it has helped some. I have a long way to go. But at least you have givin me a great starting point!
Glad to hear this has helped and has given you a starting point! For the knee step 1 is backwards walking: How to Start Improving Bad Knees Right Now
th-cam.com/video/Jwu8f42rLuI/w-d-xo.html
Also can find my shoulder protocol here: How to Reverse Out Shoulder Pain
th-cam.com/video/ieNWgx5vz2A/w-d-xo.html
Always hope!
@@TheKneesovertoesguy"always hope".. not what the big fitness gurus and fancy doctors would always tell you..
The Best part is how simple you keep it!!
Thank you!
We're blessed with these videos Ben, this stuff has changed my life. I had hip pain and shin splints for years, within weeks of doing your exercises I feel invincible - I can run everyday with absolutely zero pain now!
That’s incredible! Way to go!
Great motivation for those with long term injury. THANK YOU.
You are welcome!
Thank YOU dude. This is massively helpful info to me. Much Love 💓
Happy to help!
Amazing video but more amazing human. You're extremely genuine with your intentions judging by how you give away so much information for no cost. It's motivating to see someone who puts his all into his purpose rather than any other eternal gratification. Thanks for all the help and I hope this comment can motivate you to keep doing what you love!
Thank you so much and appreciate your support!
Thank you for all your hard work and helping everybody! You've really helped me!
Happy to help! Thanks for sharing!
Recently fractured my knee.. These videos are amazing for me getting my strength back.. feeling better than before injury.🙏❤️
That is great to hear! Happy to help and keep it up!
wow. just did these and my low back and neck pain dissipated for the moment. Thank u so much ben!
Great job!
Thanks for the video!
Summary of exercises:
1. ATG Split Squat - Hip Flexors
2. Couch Stretch - rectus femoris
3. L-sit - Hip flexors and Hamstring?
4. Hip Flexor 'raise'
Please correct me if any of this is wrong.
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I usually don't comment on yt, but I think credit is due here.
As a novice lifter (soon getting 40yo) I've been struggling with left knee and left hip flexor pain. I decided to give your protocol a chance and I felt the difference even after the first session. I've been doing these exercises ever since, and it's way better.
Thank you!
Wow! That’s epic and I am happy for you! Keep it up!
Have to say man, been following the ATG for like a year now and I felt that last part in my soul, not a commercial gym, an old school gym, getting the weird looks is a bit daunting at first but they switched to wonder when you become the strongest guy in the gym 😅😅. Watched my squat and deadlift shoot up because of your training style 🙏🏾🙏🏾
That’s incredible! Happy for you and thanks for sharing!
I'm so happy you said sets and reps aren't magic, just keep them moderate. I am still a beginner as far as physical exercise goes, got first into it about a year ago. I've had debilitating ocd (not the fake "I like to organize lol" type, the real shit) that gets me so obsessed with doing the exact right numbers or feeling like a failure. But when a veteran who like me came from the severe chronic issues background says it's all about the movement, I feel so empowered, I've meditated for years already, every single day, when I was too fucked up to get out of bed and couldn't move my body I could work on this, I know when something feels right and when it feels wrong, I've not wasted my time, this skill can be my biggest asset. And in all your kind and generous sharing from connecting with your own results from obsessing over every detail, in training the body just like that, I have hope for a very bright future. Thankyou Ben!
WOW! I am so happy for you and glad to hear this can help out! Thanks for sharing and keep me posted!
The "sets and reps" are such a small box to put yourself in, I bet your body is thinking you you found these videos and are willing to try these ideas and have persistence when it gets difficult..
Love this guy...and his family. Dog seems cool,too.
Thank you so much :)
Thanks and God bless you my friend!
You are so welcome!
Thank you Ben, this is exactly what I needed. I used to be able to do an L sit to handstand without touching the floor. Now I can’t lift my feet off the floor in that position. And that’s why I now wake up moving like the tin man
This can definitely help lead you in the right direction and improve that mobility/stiffness🙏🫡
Thank you SO MUCH for your teaching 🥳
You are welcome!
This is GOLD!! Thank you!
You're welcome!
ThankYouThankYouThankYou!!! Will be implementing everything! Very much appreciated.
Glad it was helpful!
Thank you for putting your knowledge out there! Be encouraged, these methods are becoming more normal in the average gym. I'm seeing people backwards walk on treadmills - it's a start 🤗
Thanks for sharing! That’s awesome!
start a gym with mobility boxes king
🫡 ATGHQ ✅
I do ATG exercises at my local Crunch gym, and while at first the gym go-ers and my ex saw me as a weirdo for doing them, I noticed after a few months of seeing my progress I've gotten some people to experiment with some of the exercises on a regular basis!!
Spreading the love one workout at a time! Thank you so much Ben
That is incredible! Way to go!
How did I miss this? Awesome! ❤ Thank you
You are welcome!
Really enjoying doing these exercises. I been doing strength and core for over a year now, so like this combination of both. Thank you
That’s awesome! Well done!
you should collaborate with Jujimufu!
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I think you deserve 10m subscribers, incredible quality content for free
Really appreciate it!
We can learn just the same if you record your sessions with those said celebrities. It'd be just like this video but with a celeb in it!
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Ben, I've been following you for about a month now. I've played hoops my entire life out of love of the game, now 58. I want to continue to play with my son and I can't right now due to this hip osteoarthritis diagnosis, which is causing pain and limping in my left leg/hip, but I plan on fixing it. I watched a lot of your videos but could not seem to get them in the right order, so I am starting at zero with the book. I am hopeful it will help. Thanks for all your videos!
Zero book can be a great start! Covers the split squat, couch stretch, and you can use the L-Sit as well! I encourage the hip protocol we have on the ATG app and this way we can guide you through this!
@@TheKneesovertoesguy - Thanks Ben, I'll start with your Zero book and see where it takes me. 🙂
Thank you for these videos. You’ve helped my yoga practice tremendously.
Glad you like them!
Thank you ! Blessing to you and your family. To inspire is a divine act, again, Thank you
You are so welcome
I've fell on my knee on the ice over a month ago and its like the day it happened it hurts so bad ..I bet i do this and it'll help
Definitely some great tools here! I would also checkout this video which is where I would start: th-cam.com/video/Jwu8f42rLuI/w-d-xo.html&ab_channel=TheKneesovertoesguy
Thank you for including sets and reps this has helped hugely!
Great to hear!
The audacity to live authentic 😊
🙏🙏🙏
Inspiring stuff. I'm 2 months into ATG exercises and feeling fit!
That's great! Way to go!
You are such a good guy man. Beyond the athletic abilities you’ve earned throughout your studies and effort, your earnest, humanitarian outlook and philosophical approach to your business is inspiring. Thank you for helping so many people and for seeing past so many of the empty traps in life. From an injured athlete to another, thanks Ben!!
I appreciate it! Thank you so much!
Garhammer raise is my favorite and reverse squats
Love it!
I completely changed myself with body weight exercises during Covid.
65lbs. Just the way I look when I walk is incredible
That’s awesome!
Yo your awesome man, love your passion.
I appreciate that!
You are a mobility goat 🐐! Thanks for the inspiration 🙏
Appreciate it
I love you and your content Ben. But one thing I wanted to add is: I've recently discovered is, what was limiting my L-Sit and hip flexor ability was actually Kyphosis in my upper back. Since doing a protocol of sauna + foam rolling + chest and shoulder stretching/mobility + back strengthening, it's opening up my whole posterior chain after years of lack of progress with tight lower back/hip complex/hammies+quads. Not trying to hijack your message, but just wanted to add that as it might relevant to some here as so many of us have been crippled since age 3 by crapping on potties, being forced into chairs at school and then at desk jobs. Peace and love. Your message is amazing and has helped me so much #ATG
I have the same experience. I think the only way to fix any kind of physical problem is to fix the entire body, not just the area that’s stiff/hurts
Appreciate the message and thanks for sharing! Glad that has worked for you!
@@TheKneesovertoesguy thanks for the reply. Seriously, your stuff is helping so many of us. Thanks for your work and mission
the dog is so chill, half the video i didn't even notice it was there! love it
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Super video again Ben well done thank you very much,stay safe and healthy
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This is great. Thank you!
You're very welcome!
I think tightening or flexing the muscles while stretching is huge. I used to just do a basic stretch without tightening my muscles at the same time, but now after learning from you, I have been able to dial into my body far more. Much appreciation for what you do
that's awesome, something I forget to do too often
With active stretch, you can so, so much deeper into any position. I feel like that the gained mobility actually sticks with you a lot better. I remember from some videos that being tight has something to do with weakness of the muscles at hand or their "opposites". So activating and "strengthening" them actually makes them more mobile. Some tightness, if i recall correctly, comes from brains signals to stop as the muscles are not strong enough to keep the load or to protect your limbs not going towards injuries. Activating, and thinking that stretching is another for of strength excercises makes so much sense to me these days
@@loopingdope yeah, I agree totally. When I do that atg split squat, i started flexing my quad in a strong comfortable way and it just seemed to give far more benefit. When I lean over doing Jefferson curls on the slant board, I try to tighten my hamstrings and they completely grew more flexible and powerful. I wish I knew about this stuff in my late teens and early twenties. I think I will eventually be able to gain side splits over time and my legs will be in the best shape of my life. I used to have knees that felt like they were falling apart , like they were locking up and I was young. Now they feel
Better than ever . It seems like it has everything to do with range of motion and strength. I mean using a foam roller on the side of my legs was helping, but running this makes me more flexible and stronger and now I don’t even use a roller. What also cool is these exercises are not a pain in the ass to do, they are actually enjoyable and gains are completely noticeable
@@TimezUp23 yuo, agree 100%. I hope success for you in your split training
Appreciate the support! Thank you!
I can confirm ever sense i started doing split squats and the horse stance my leg and hip mobility is way better and getting back into shape.
I had a double hernia surgery years ago when i was a teenager and it has severely reduced the athleticism in my hips for a while doing split squats lunges and the horse stance helps open me up and strengthen my weaker points so much. P.S people need more of this kind of information keep up your amazing work kneeguy
That’s awesome! Well done and thanks for sharing!
thankyou for your passion
My pleasure!
Thanks for all your videos 💪👊
Glad you like them!
Thanks Ben
Any time!
Love it Ben and the dog too great helps again thank you coach
Happy to help!
You’re a gem. THANK YOU
🙏🙏🙏
Absolutely love you, man. You are the best. Please never change.
Thank you so much!
Just finished watching your hip flexor protocol video, and I felt compelled to drop a comment here. Your authenticity and rawness in presenting your knowledge are not just refreshing but truly inspiring. It's evident that you're deeply committed to your dream of educating others, and your grit to stay true to this path shines through in every piece of content you create. The value you're providing goes beyond just exercises; it's the passion and dedication that resonate with so many of us. Thank you for being real, for your hard work, and for passing along your invaluable knowledge. Your journey and integrity are incredibly motivating. Keep doing what you're doing, brother. The impact you're making is profound.
That is so kind of you and happy you find this to be the case! Thank you!
This man has provided some of the most beneficial content on this platform and does not get the respect he deserves. Thank you!!
I appreciate that! Thank you!
Who says he doesn’t get respect? Comment section is full of admiration for him.
@@oolala53 Are you really arguing as to why he shouldn’t be more well known and regarded in the fitness industry? 😳
Thanks for the informative video. Will try to implement these moves into my routine. Been trying for ages to get rid of the clicking and popping of my right hip but also the tightness in general. Hope this will solve my problem :D
This can be a great start, has helped many with this concern and improve pain-free ability🙏
Your brilliant Ben TY
Thank you!!
Thank you so much man! Knees over toes guy is the all around best athletic teacher out here without a doubt💯
I appreciate that!
Thank you for changing so many lives, self included!
You are so welcome!
I love it that you don't look at things as right or wrong but as effective instead.
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Training this way for awhile now. Didn't think I would be able to carry my daughter up the stairs anymore at bedtime, but now my knees and legs feel like I am 20 again! This is the way to stay in the game! 💪
That is incredible! Happy for you!
So I was running while my right knee was hurting..probably not a good idea, and I currently think it's a patellar tendon problem.. very interested in your videos have watched four or five..i miss my plyometrics..
Sorry to hear about the knee pain! Would not aggravate it further with running. Let’s try and find a pain-free entry point and build from there! Step 1 is backwards walking. If you can walk, you can improve your knees: How to Start Improving Bad Knees Right Now
th-cam.com/video/Jwu8f42rLuI/w-d-xo.html
I would also checkout my 4 step knee checklist: The ATG 4-Step Knee Checklist
th-cam.com/video/KfK5OLcctAc/w-d-xo.html
Can help you get full knee bend to a pain-free level and start to reintroduce running when ready. You got this!
My only problem is that I have Hallis rigidus in my right big toe which makes this a challenge when my right foot is back!
If you elevate the front further and use assistance it can take pressure off of the big toe. I would also watch this video which can help you address ability from the ground up: ATG Foot, Ankle, Achilles & Shin Guide
th-cam.com/video/_2RZkfw6Y1g/w-d-xo.html
Commendable mindset to your approach to this stuff. Sticking to your purpose!
I appreciate that!
I just started working with a ATG L2 coach. Seeing these abilities in person is both inspiring and humbling. Great stuff as always Ben and team!
That is awesome! Thank you!
You are an amazing human being. Thank you for sharing your experience and knowledge.
You are so welcome
Bro God bless you ❤ you're improving society
Thank you so much!
@@TheKneesovertoesguy my pleasure
This is the best video on youtube
Thank you!
A progressive senior training book with modifications would be awesome.
ATG For Life on Amazon and my mom’s Older & Active program is on the ATG app (atgonlinecoaching.com)
Yo! content is super helpful as always LOLL but if i were to use a backpack and walk backwards, would that give me similar benefits as the backwards treadmill? or maybe using a resistance band? Thanks dude
Good ideas! Both can work great!
Started using your tips and techniques several months ago... now I do "toe raises" for the anterior tibialis and the foundational movement of the program (lunging with knee over toes) EVERY TIME I GO TO THE GYM (which is about 4-7 days depending on the week and how much volleyball I'm playing that week).
I have to say, only having taken this stuff seriously for about 3 months now (didn't used to do it every gym visit), and only doing these 2 exercises (hopefully I'll work your other stuff into my routine over time, that is my INTENTION at least)... I can drop so, so very much lower into the knee over toes lunges than when I began.
Also, my deadlifts and squats have benefited tremendously! Squats especially. The hip and ankle mobility are just game changers!
So thank you very much for focusing on putting the content on TH-cam (and wherever else you put it). I literally tell ANYONE who will listen about you... and so far, of the dozen or so I've told, one of them actually already knew about you and follows you and does the same stuff I do (fellow volleyball player).
You're making a difference in peoples' lives and adding sparks of hope here and there where they would not otherwise have been! Just wanted to let you know that you are doing good, in case you don't hear that often enough!!! 💪🙂
Wow! Amazing progress and thank you for sharing this with people!
Thanks so much for sticking to your plan!!!
Of course!
Thank you for looking at things like how user friendly the equipment is and continuously making the lives of everyone easier. Respect to you Kneesovertoes Guy 🎉❤
Appreciate your support and happy to help!
Thanks ! This comes at the right time after been injured for 2 years almost
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Lucky is just like me, listening!
Perfect!
Outstanding
Thanks!
Thank you very much for all your videos. It would be wonderful if you could make a video on how to fix externally rotated feet or duck feet 😊
Watch my foot breakdown on TH-cam. Don’t approach specific conditions but it can help you improve your foot ability!
Thanks ^-^
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This couldn’t have come at a more perfect time, my hip flexors been stiff this whole week
Glad this can help!
Your videos are on point, quick, concise and top quality content - cheers
Glad you like them!
It's becoming more and more apparent that most knee issues (mine included) originate from the hips. Not having a specific trauma I can link my knee pain or torn meniscus to, I always try to think about what behaviors have led to the pain... sitting! We sit for the majority of our day and it's leading to our bodies to degrade over time - even for someone like me who works out 6 days a week. It's a constant fight between sitting and staying active, and I'm banking on the ATG protocol paired with some lifestyle/workplace changes to permanently fix and keep pain at bay. I immensely appreciate your work and have recommended you to so many others. Sitting is the true pandemic of our era.
I appreciate the message and totally agree! Reversing the effects of sitting can help tremendously!
Where can I find the full atg prootocal video??? Doesn’t show on ur channel
Can find that video here: Full ATG Protocol: Lower Body Nuance
th-cam.com/video/TIZc3UlqZjY/w-d-xo.html
Thank You for your work man!
My pleasure!
I love the information and I love seeing the kids toys everywhere!! Keep up the great work, Ben! Cheers
Thanks so much!
Notes for myself: Split squat, Couch stretch, Kettlebell lift with foot, Add side squats during
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This dude is pure Love
Appreciate you!
Love it! You are like a megachurch pastor but you are delivering the word of Longevity!
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The father we all needed
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Thank you
You're welcome!