Knee Strengthening Exercise Routine (Bulletproof Knees)
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- เผยแพร่เมื่อ 4 มิ.ย. 2024
- Knee Strengthening exercises that will help your knees become strong and healthy. This routine will help strengthen your ankles, knees, and hips and may help you fix knee pain.
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2 Bonus movements for Knee Strength! - th-cam.com/video/dypR54L9wXY/w-d-xo.html
Im looking at a bunch of different exercises, and try to put them together in a way for me. I want to eventually smooth the bone over the ligaments for ultimate protection, I want to do the same for the elbow trying to build the legs like the arms. Dont see foot palm exercises. A funny thing I wonder if they exist, because it will give us access to totally controlling our workouts, without experiencing fatigue, a workout should be full bodied e strain is to alternate from e top to the bottom effortlessly fatigue wouldnt be experienced in the completed exercise because the result is not to trap the air of the routine inside the body, but use one energy to fuel the body, and end in a natural but long breaths, as to restore oxygen to normalcy in the body
th-cam.com/video/frHxWi17GOM/w-d-xo.html
Title: bulletproof knees
Kids: shoot my knees shoot my knees
The Gospel:
JESUS died for our sins on the cross, HE shed HIS holy, innocent , precious blood for us (HIS blood washes away ALL sins) HE was buried but on the third day GOD raised HIM from the dead. All you have to do to be saved is: Believe in JESUS, trust in HIS blood. JESUS did everything for you, no works are required for salvation (Ephesians 2:8-9)!
Did you have surgery for your torn meniscus or physical therapy? I’m on the fence about getting surgery as it is a permanent removal of the damaged meniscus. Could I try these exercises without worrying too much about doing further damage to the tear?
Yes, I'm 69 and I got arthritis in one of my knees. I did exercises and now little to no problem. Arthritis is not the end. Well done, mate.
thank you! first comment reviewing this video, I will now try it, I was doubtfull
69 really? 🤔
The comment's at 69 like lmfao
Nice
Nice
I shot my self in the knees and still took damage. These exercises do not bulletproof your knees
- 50 health
Wow I'm slow, had to read it twice! Lol
sangawashere thanks for taking one for the team
Shut the duck up
sangawashere lol
Josh, After doing these exercises for just 2 days thus far, I'm already feeling less knee pain. Thank you so very much for helping me create a "stronger me"!! Had swelling and much discomfort....which is also subsiding.
Grounding is your best bet for inflammation… a little controversy is associated with the medical industry of the USA expelling all natural remedies in favor of prescription profits… obviously this is unhealthy for our society
Excellent. No BS. Clear instructions, no "look at my beautiful body". Just follow and nail the reps.
Shirt off on cold day = Look at my beautiful body and great Tattoos
"find any areas of sensitivity or tenderness" okay found my whole leg
zinvalis Haha
Hahahahahahahahhahahahha
Lol
Bwahahahahahahahs
Lmao
This dudes neighbors are like wtf?! “Honey come look! He’s at it again!”
It seems like everywhere you go now you see someone making a video. But I need this so he’s cool lol.
😭 I was thinking the same thing 😭
Hahahhaha
😂
Fuck the fuck up bitch ass punk
My knees got so strong they won’t allow me to sit down or walk I have to fight them.
😅😅
🤣🤣🤣💀💀
Just start training your arms so you can beat your knees into listening faster
@@noize934 instructions unclear, my arms are fighting me
😆💩
All I want is a serious comment talking about the results from doing these knee workouts 😑
The calf raise healed my Achilles tendonitis.
Tried it after I took an arrow to the knee ...now my knees are considered weapons of mass destruction
@@martincstee5335 I think you mean "heeled"
Exactly, only to find idiots talking, as if they had nothing better to do!
@@sandraunterthiner9763 hey don't talk to the boys like that
We do many of these and a few diffrent ones in every training session in my football (soccer) team to prevent injuries and it has worked out great for us.
Just not during a game, right? ;)
Damn I can't take serious a comment from a person who plays a pseudo sport where people fly around whitout anybody touching them 🤣😂🤣😂
@@lovo703 Some people do like to play sports that don't regularly incur life long brain injuries.
@@lovo703 you prolly play rugby. Barbaric
@@lovo703 that only happens in the biggest leagues because the rules are in a bad place diving gets your freekicks/penaltys and gets the other teams players yellow/red cards. Therefore diving helps you win. Football is in a bad spot right now
Sitting here with a runners knee thinking ...WHYYYYYYY didn’t I see this video before. Awesome!
These exercises are fabulous for restoring knee (and lower leg) strength!! Great channel, thank you 💜 I say this as both an LMT and knee injury survivor.
Having done these years ago and then doing it again. This stuff truly works. Excellent video my dude. 👍
If I was his neighbor, I would dedicate a channel whenever he is training and call it “this shit is happening again”
Hahahaha hahahaha 😂😅😆
I’ve been looking for this for ages. Just got out of an injury. Thank you a lot. Am lucky I watched this before I need it. ❤️
Thank you for so many things, a short video with a short introduction aka not making a really long video for no reason, the longer version for free, and helping fixing one of the worst and weakest parts of the body
So much appreciation for you man
You deserve zero dislikes
Hey there! Just wanted to thank you for sharing these exercises! I've tried other exercises in the past that didn't work out for me. I've had knee problems for years. Though my doctor advised me to continue to work my quad muscles I still had problems. I kid you not, I did these exact exercises on your video and my knees felt a lot better from day 1, today is my 3rd day doing just these exercises and I'm loving them, my knees feel a lot better!
Man, you are a super motivating person. Not one like Im use to. Your calm, soft spoken and really centered. Plus you make everything feel really attainable.
This is not a dating app buddy calm down
💯 agree - it's the chilled California viiiibes!!
finally i can stop wearing bulletproof knee pads
Hahahahahaaja
🤣🤣🤣🤣
jajajja
Dude the shit really fucking works man!!
*CAUTION bullet-proof knees may not stop an arrow to the knee
Thanks for this video! Had meniscus and ACL surgery last year and have been looking for exercises like these to rebuild my confidence in my knee! Thank you so much for putting up this video!
This really helped me. I couldn't even do normal squats without any extra weight, or my knees would hurt real bad and constantly make popping sounds.
Now before and in between sets I do these exercises, like each exercise for only 5 reps. All problems are gone. I can even do weighted squats & step outs now. Thanks so much! 💪🏻
:O That's nice! i'm also having trouble with weighted leg bodyweight exercises, so i need to do these knee exercises in order to do the leg exercises with lesser risk injury. C: I'm glad that this really helps. I guess i'm on the right place, so! It makes me happy!
@@ZtorM05 Good luck bro!
you still do it in your daily routine
@@osamabinfckdapssyladin I still do them, this video was a gem for me :)
At the start you named both my knee problem and previous injury, you just earned a subbed because I really want to get rid of this issue.
Hi Josh! I signed up for your bulletproof knees program and it's been awesome. You should make a program for shoulder health too! Alot of us work full time iobs and spend alot of time hunched over a computer. Love the routines!
These are great! My knees have not been feeling the best as I jumped back into too heavy of squats + started with too high impact of conditioning rather than easing back into these things. I started doing knee circles today, and the calf raises a few weeks ago and they definitely feel like the right next steps. Going to also add in the peterson squat too. This is perfect, thanks!
How are you now?
My knees are weak like that calebcity video, I need this video.
A few chosen people will understand
@@saims.2402 😂”GAHH”
I wish I had this video in 92, when I was 15 and tore meniscus and cartilage in my right knee playing basketball.
I started favoring my good knee so much, I created an imbalance. (Only noticable by me, especially when squatting.)
I didn't know how weak my knee had become until I became a personal trainer and learned about muscle imbalances. I could squat 500lbs in high school, but I did it with 1 1/2 legs. But I couldn't sit in a squat position anymore with no weight. After you begin to favor a body part, your others begin to compensate.
Most people live their whole lives with muscular imbalances without ever knowing, but if you ever become balanced, it feels like you have a brand new body!
I'm saving this in my TH-cam folder to utilize on myself. Thanks!
did it ever work for u? did u restore ur balance?
Same question as “ that dude “
@@thatdudee5344 Yep, I did, but surprisingly it came when I started doing yoga.
It forced my stabilizer muscles that didn't get activated properly by just lifting weights.
Yoga forces those atrophied muscles into stimulation.
@@DRob_22 how did you fix your muscle imbalance? (if you don't mind sharing) I suffered an ankle injury years ago and favored one side all this time only now realizing the imbalance. I'm totally stuck on what to do
@@Mizzkaylaa03 Yoga. Trust me.
I used P90 X Yoga.
It's 90 minutes. It's tough. And it only gets easier if you learn how to breathe correctly.
It forces you to use stabilizer muscles you've likely never used. It's long, difficult, but it's very rewarding.
I’m 52 and have been weight training for 39 years. I though I had bad knees getting worse. I incorporated a lot of the exercises seen in the video and two years later-- the have new knees!
Deep squats, deep weighted goblet squats, the pancake, and step downs were miraculous for the knees!
I had severe knee damage from playing hockey. I have been doing these exercises and they have really helped. Thank you so much.
Imagine the neighbor cross the street wake up look through the window and see this 2:30
Tim Cai 😭
Lololol.. "honey is that the new dance"
It's kinda hypnotizing. 😂
Haaaaaaay
HAHAHAHA
i’m tryna get those megan thee stallion type of knees 🤪
Dam smh 😂😂😂
Thats why i came here b😩😩😹😹😹💔
Factsss lol
🙋🏾♀️
I just came here after watching a video of her 😂
your channel is ABSOLUTELY AWESOME. thank you for all your great work!
I am grateful for this video. I injured my knees pretty bad years ago and once again recently. I’ve never actively did any knee (recovery) exercises or anything to strengthen them but I trust this will be my key and doorway to my continuing future as a rugby player. Thanks bro
How are u feeling now
Sorry to hear that how are you doing now??
Came here after my knees almost collapsed doing the #Bussit challenge
Ok queen 👑
I had problems with both my knees..one knee showed dislocation while the other had pain most of the times..your exercises have been a boon! Thank u very very much! One knee feels 100% good while the other is on the way to its recovery thanks again
last one, other stretches, and swimming! Best low intenisty workout you can do for your body (swimming)!
Many thanks. Heading to your website now. My knees are mashed and need this rather than “squats” !
Epic. Did this for the first time today and I can totally feel how this will strengthen my knees, and balance out my knee-hip connection.
That first exercise with the roller under the outside of the thigh is notorious for dislocating the knee if done below the mid thigh. The "muscle" there is actually an extremely strong and thick strip of connective tissue called the iliotibial band which tends to get very hard knots a few inches above the knee. Applying pressure to these knots should be left to professional hands. Rolling on them willy nilly can easily put your knee and leg out of action for many weeks or even months.
Thanks 🤩
Stfu
What in the hell are you talking about
Wow thank you for this
People can and do injure themselves when left to their own devices. If possible do seek out a reputable, professional who can work out those areas.
Great exercises. Just tried them out. It's like I can feel my joints strengthening. Thank you for the share!!
Sorry to hear that how are you doing now??
Just watching makes my knees feeling much better! Thank you for sharing! Lots of Love from Devon, UK. :-)
During the first set of the Peterson step up, I knew this was the type or exercise my knees have needed for years. Great video thank you !
I feel ya on the knee situation man...I injured my knees back in high school...2001...and had knee problems for YEARS...I started doing some of the exercises you showed on this video..as well as squats and dead lifts...not heavy weight...but focusing primarily on strength...so in the 4-6 or 6-8 repetition range...I can do all kinds of jumps...perform my running workouts like a madman...even leaping over things and landing hard...I'm a Martial Artist and these things are VERY necessary...thank you for emphasizing these exercises...and I will DEFINITELY try out your foam roller exercises...thank you
Sorry to hear that how are you doing now??
Good stuff, I really need something like this. I'm not even gonna rip on your top knot.
If had knee issues for awhile and these definitely help for sure
This is exactly the kind of content I was looking for!!! I really appreciate the visuals/you showing us how it's done. Thank you.
Very good exercises! Have had knee surgery a couple of times and these are exactly the type of rehab exercises that got me back on track, body weight, slowly increasing range of motion etc. 👊🏻
Sorry to hear that how are you doing now??
@@dingdong6005 I’m back on track. Weightlifting together with callisthenics and barefoot running. Just slooowly increase the load etc. Thanks for asking, man! 🙏🏻
I'm a long distance hiker with old knee injuries from my years in the Army.
These exercise routines hopefully will help drastically with pain I experience in my elevation descents in mountainous or rocky hill terrain.
Thanks for posting. 👍
King Luey keep us updated, please.
Or you could try some cbd along with some decent squats and I bet your knees will thank you
Sorry to hear that how are you doing now??
Wow! Amazing! Your tube is changing people's lives. I subscribe to your youtube just yesterday. The stretches, their benefits, and the way you demo are all in harmony. Thank you!
Thank you :) I need this. May you be well. May I be well. May everyone be well.
Such an inspiration dude! How did you tear your meniscus again?
Wow. This is something I have been looking for. My knees, especially the right one, has been dodgy for the past few years. Even if I try to squat, dance or even walk down stairs it hurts. Cartilage sticking out, but doctors say nothing wrong. Thank you so much for sharing your video. This is going to help me. Maybe I can run for a bus. 🏃♀️🏃♀️🏃♀️🏃♀️
Look into patella femoral disorder. First sign is being more painful walking DOWN the stairs than up
@@tubalue09 Thank you very much for this. Much appreciated 👍🏾👍🏾👍🏾
Jacqui H what do you mean by cartiledge sticking out?
Cool that you made a short video and a longer video. Really inspiring exercises.
Great advice , I'm 53 and a railway worker walking on the track on the loose ballast I've started getting pain on the inside of my right knee
Feels like a bad tooth ache ,I know it's down to wear and tear and a lack of proper exercise .
I will slowly start trying these exercises and see where it leads me
Thanks for the video
Happy Christmas
I have to try these exercises. I was an adventurer once, until i took an arrow to my knee.
Damn. Right in the nostalgia.
MrBoriqua2000 🤣😂🤣😂
I'm not sure but ,if anyone else is searching for exercise to straighten bow legs try Magonsi Legs Remedy Expert ( search on google ) ? Ive heard some incredible things about it and my mate got amazing results with it.
Hey. My Bad. I had just started archery
Arrow in knee!! Man!!
What?? Did you meet Christopher Columbus in 1500 or something??
Feel your pain Dude!! 1500!!! But then it could be age.. think arthritis..
Skyrim city guards take note.
Ah an intellectual
Let me guess..... somebody stole your sweet roll!
Took an arrow to the knee 😂😂
You can't run around naked
Al Mackay 🤣🤣🤣
Very very helpful, thank you Strength Side ! This helps a lot. I continue to struggle with weak knees so I will most def apply this!
Thank you for showing these exercises and actually getting straight to the point. 😊 I will try these.
Holy c**p, just what I've been looking for and haven't been able to find anywhere. Thank you!
Awesome. Put some work in!
U really afraid to type “crap”?
Thank you for getting straight to the workout. Much appreciated brother.
you got it man!
This genuinely helped so much I thought it was just another video trying to sell a program thanks so much there needs to be more folks like you 😁
Lol
I added half squats, leg raises, and jumping rope exercises too. It helps. Not only bulletproofed knees, i have a fireproof knee s now
This is what I’ve been looking for, for a tremendous amount of time I appreciate this upload
I look forward to trying these out. Wow - that's a lot of shoes.
Awesome video will incorporate these exercises into my training regimen
I tore my ACL, Lateral Meniscus, and Patella last October, great vid 😄
Love the chill background music, Bruh.
These gentle exercises are great for strengthening knees I don’t feel like he mentioned tho that ya gotta go really slow I mean I know he was going slow in the demonstration but still always keep that in mind when doing these .
Also I would like to recommend this man use a pumice stone on the bottom of the feet
Thank you! I’m a skater and I always fall on my knees and they get injured so quickly. This helped my knees get stronger and don’t get injured as much!!!
I can't do what you do (little old lady) but your videos are so well-explained that it's easy to figure out a way to get the effect. Sometimes even from a sitting position! Thank you! I have yet to come up with a joint injury or issue that isn't quickly resolved by 3 things - castor oil on the joint, rebounding for 2 minutes to get me rock solid on my bad feet (which always amazes me) followed by my old-lady version of whatever exercise you've taught for the issue. THANK you!
Some high level MMA fighters say you don't even need your meniscus, they've tore it so many times that they eventually just get it cut off instead of long painful rehabilitation, Yoel Romero Olympic medalist being the one that comes to mind first
They are Olympic level athletes you are just a mere mortal you need all your parts
@@intergalactic4160 I laughed and girl pooted at the same time!
I don't know who you are but even then I know for a fact you are no where near a genetic freak like Yoel Romero
Yeah, they "don't need" meniscus because they are young. Welcome arthritis and a whole world of pain when you get older.
You also don't need a brain or heart either
When I started running long distances, my knees where a mess. After one month of running for more than 10 miles 6 days a week, I could barely walk and keeping on my routine was an authentic torture. Yet I persisted out of sheer stubbornness (I’ll ask my shrink why), and in the end my knees fully recovered somehow. Years later I came across a specialized article which stated that under normal circumstances, knees cartilage rebuilds itself after some time because our bodies are meant to run long distances. I’m not a doctor, but I thought this experience might be of interest.
cartilage can't grow back since it doesn't have any vessels bringing it nutrients. Source: I had stem cell infusion in my knee some years ago, just because the cartilage was damaged.
what you had was probably a nice amount of tendonitis all over your legs.
@@Katzekaze perichondrium?
How long did it take for you to heal? Similar situations here perhaps what they call runners knee, it has been 7 months already, still feels weak
@@MrNicho06 I went keto/carnivore diet and cut out all processed garbage and (alongside other benefits and probably heavily because of losing weight) my knees have gotten ages better.
I went from fearing having to take steps that were too long to comfortably being able to stay in squat almost arbitrarily long without my knees even really complaining anymore
@@OatmealTheCrazy tons of discipline there, did you do any rehabilitation workout? Im currently doing some deadmill backward walking, a few days and can feel some improvement already
Thank you for this video, I tore the LDL and ACL last year and need to get my knees stronger without tearing the ligaments again
The knee circle looks like part of a cool dance routine, but effective. Thanks for sharing
Leg curls made my knees solid. I had ignored them for many years after getting on the Romanian Dead-lift functional training wagon. Y'know. Hip and knee flexion at the same time, etc. etc. RDLs have their value. But once I added leg curls back in.. well, between them and high-volume calf work, the biggest improvement was in how rock solid my knees felt on the ski slope just a few months later.
Nice. I'm a big fan of Harop/Nordic curls
Thank you for this! I LOVE your channel and have several of your workouts on my playlist! Nice to know I’m not the only one who likes to workout barefoot.
This works will do it DAILY 👍 Thanks for sharing the healthy tip!
That’s a great one to strengthen the knees. Brilliant 🙌🏿
He ran so the “Buss it” girls can walk...
Great exercises. I do some of these. I am 60 now and having stability and tightness and injury issues (house painter), but exercises help tremendously. I'm interested to know what you eat. I eat vegan and my weight is in the right range.
Oh reminds me of all the exercises and sports I could do before reaching 50. I so good to be young and fit.
The universe blessed me with this vid!
My knees were shot in my early fifties and I thought I'd never run again then, at 61, I started a job where I was walking around a care home all day. Within 4 months, I was able to run again. From my early forties, I had been desk bound. Stay away from any job that has you sat at a desk all day.
There was nothing stopping you from moving around. Its the job being on your feet day in and out that will kill ya
@@bonedaddy5982 My experience says otherwise. My mobility has improved enormously. Being on your feet is way better than being in a chair. I see what happens to people who sit on the sofa all their lives, they're the ones I look after in care homes, mostly. The centenarians that can still walk are the ones that kept mobile all their lives.
@druglady33 No fun....
I can't stand for long period of time but in my line of work I have to walk and by the end of the day my ankles hurt and feet n sometimes my knees barely in my 40s .this sucks!
@@dannymartinez8522 Sorry to hear it....
Neighbors be like, whaaat is he doing this time...?
neighbors be like: "i wish he'd fuck me instead of my husband"
@@TheMidnightWolfman he's fucking the husband?
@@Here_Today_ 🤣
@@TheMidnightWolfman . .
€ and a bit
Hi, so I love these and would love to know *why* we do each specific exercise and your thought process in creating this routine :) much love!
Felt sore in places I never knew I could. Already feeling better ❤ amazing
Ok TH-cam! I watched it. Thanks for caring for my knees.
Ishwar Varshney watching this will only fuck up your algorithm even more
TH-cam thinks you're gay.
@@jesuschristislord7754 But your mom knows that I ain't my son. 😉 #YourPapa
@@glennrodriguez4941 It has.
@@ishwarvarshney5830 - only cowards and cucks talk about other peoples mothers.
Also it was a joke that went over the head you were kneeling in front of.
Fun fact : Tony Stark uses his knee cap to make the shield he gave to Cap
Thanks, brother. I have been working through a knee injury.
Thanks, I'll try these strengthening exercise on my patellofemoral pain.
I used to have bullet proof knees. Then i took an arrow to the knee.
Didn’t say it was arrow proof
Joshua Ho haha ouch 😂
@@KeshArt wha-
Came looking for this comment
By the nine ! ! !
Thanks for making such a nice, clean set of instructions. Salute for this high quality work!
Thank you for sharing your experience. Your excercises and the way you perform is really motivating.
May I ask, if you have had surgery on your torn meniscus or if you have any thoughts on that topic that you can share?
Would be very curious about what you think about this topic.
Thank you!
Thanks so much for this! Life-saver. Have a good day.
the foam roller was painful the first few times, and the rotation in my knee circles have increased my flexibility immensely. just need your guidance.
Knee circles are my favorite, but will try your suggested exercises. Thank you very helpful!
Great advice on this video. A physical therapist also taught me the importance of activating the gluteus medius for healthy and painless knees.
Thankyou so much for sharing your knowledge. You are one of the best people on You Tube in my opinion. You inspire, educate and motivate. You are greatly appreciated. Thankyou🙏
*"I used to be an adventurer like you then i took an arrow in the knee"*
Like your cut G
I couldn't help but laugh at the knee circle. All I could think about was spongebob saying "bRinG iT aRoUnD tOwN"! Lmaooooo.
On a lighter note, thank you for the information!
Chealsce McNeal I had to go back an look , now I keep saying it when I do the Exercise 🌝🤣🤣
I was thinking of kettle bell halos. Which I don’t do I keep hitting my real halo.
When i’m recovered from surgery this is what i’m starting with!