#1 VMO Exercise: The Teardrop Squat Ft. Knees Over Toes Guy
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- เผยแพร่เมื่อ 15 ก.ย. 2024
- Ben Patrick comes to Super Training Gym and with the help of Mark Bell, comes up with a new exercise: the teardrop squat.
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Mark you’re brilliant! This is going to help so many people!!!!!!
You guys continue to change my life. My Body has some
Character from
Soccer and BJJ. This has been functionally transformative in every area of my life. From
Energy production to quality of workouts to endurance on the job. My muscle, in short order, has changed dramatically. With less pain I’m sleeping better. Cognitively is a slower pursuit and that’s okay. God bless you guys. Keep leading the way, and continue being good stewards with what you have and you’ll keep receiving more. We’re in completely different fields but seeing your guys passion gets me jacked up for my work load.
Hey Ben, have you ever tried this exercise with higher triceps dip bars? I have been doing those to assist my teardrop squat and it has really helped open my upper back. I had osteolysis of my left A/C joint and had a clavicle resection. I feel like this have helped get my clavicle moving again. I recommend trying it out if you get a chance.
Is it the equivalent of using a slant board, better or worse? (thank you)
@@Tomy-im8zl slant board keeps the heel on the "ground" but this lets you take weight off and send the knee forward into more degrees of movement
So I did these today and the first 3 sets I was finding some kind of depth and ass to heels .... 4th set my knee under the bottom of the knee cap started paining ..... what did I do wrong ?
Today, at age 46, I squatted 500 lb for the first time in my life. Deadlifted 500 lb for 2 reps last week. I wanted to celebrate with you guys. Both your channels/podcasts/information has been invaluable. Thanks KneesOverToes and the Mark Bell crew. Blessed.
Hell yeah brother that’s amazing
Right on man. Im a 45 year old power lifter and I cant wait for my first 500# squat. Im a 500# puller already. Found this stuff after a 440# ruined my left knee. Now il on the mend and getting back to some heavy weight. I love these guys.
🙄 waste of motion too much stress on the spine. Guaranteed your quads aren't that big.
@@ThePhototropism how about you just train with less weight so you don't get injured!
@@rockon8174 Well my keyboard warrior you clearly don’t understand the point of powerlifting. You do you I assure you no one cares. The stinkey squat (from above)as I call it fells good on my knees. Its going to help me pick up heavy shit.
Kneesovertoes guy is the goat. I’ve completely changed my workouts to apply his principles and couldn’t recommend it more
Wow!!!! You are too kind!!!
What have you incorporated ? I use his loaded stretches couple days now and a lot of backwards movement.
@@manbiteslife3110 i just changed my leg days more than anything. And also the principles of full range of motion training to all my days. All my pull ups have a dead hang at the bottom, every press i do is full range of motion as well. Also i do sled(backwards treadmill almost daily). I feel like the most athletic and lb for lb strongest athlete at the mma gym i train at now
1 year later… he’s nowhere to be found… his speed run in 2022 was epic tho
@@pretty_flaco
Who's nowhere to be found?
This is my favorite part of fitness, when people come together to help each other out and come up with new ideas that will ultimately help more people out.
Not a new idea, this is called a plie in ballet
This has been making my VMO’s grow faaaast. In a couple of weeks. You would think 25 reps is more just endurance but it is actually an enormous growth stimulus and my quads are way stronger right now.
Can u tell us the strength gains? Like can u do more reps now or how much do u assist less? I have no visible VMO and I think that’s the reason my knee hurts so much so I want to get it stronger!
@@cjsao4005 i went from not being able do bodyweight squats at all without knee pain just last november to being able to do 95 lb atg squats for 4x10 with no knee pain. Its not much weight but I can squat to full depth with my hamstrings and calves touching at the bottom and my heels only on a little wedge. Almost nobody at my gym squats even to parallel so I’m actually now ahead of most people with my mobility.
@@seeyouatsunset wow that’s insane! congrats! how long did it take u to go from no bodyweight squat to 95lbs 4x10 teardrop squats? and did u purchase his program and did the exercises from a program like zero?
@@cjsao4005 im not doing teardrop squats im doing standard high bar back squats with a slight heel elevation.
@@cjsao4005 and yes i started with the zero program a little over a year ago. Things really changed when i started the atg essentials program.
This is genius! I’ve been struggling for years to grow my teardrop but never thought about doing this. I can definitely see potential for getting some serious nucleus overload training with this movement. Congratulations guys, Vince Gironda would be proud!
Yes!!!!!! So happy Mark figured this out
Same. I have what the great (late) John Meadows called "turnip/carrot legs". My vmo just never activates. As synchronicity would have it, today is leg day so I'm definitely trying this out
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And have you grown a better vmo?
Take a ballet class and you'll do lots of these
Lifetime history of knee problems here. A year ago, I started doing assisted teardrop squats as shown here. Now, I'm doing them with a 50lb dumbbell for many reps and knees are SO much better.
Tried it last night after Squats and Hacks. I could only manage 2 sets of about 12 reps. I literally crawled out of the gym. Amazing exercise. Thanks guys.
Mark, Ben, this is brilliant. I'm 61 and have had multiple knee surgeries. I had to use all 5 stretch cords I have but I got all the way down. Thank you!
Inspirational!! Thanks for sharing. :)
Just did 12 quick reps to test it.
My VMO feel like i've just did a full work out!
#1 exercise all the way!
Thanks :)
notice how no one interrupts ben when he's speaking. the respect and passion these 3 have is evident in their content. good stuff
he could've not commented on 'nerdy and dorky' he appears doing certain exercises on camera while his wife is in the room
3:14
Guys annoying
Mark, this is great that you showed this to everyone ! I would like to add one thing this is also known as "Indian Squat" ( baithak). The wrestlers here in India do this squat from ages !
I usually see them bouncing out of the bottom. I think that would snap something in my knee. 😂
Yeah I thought the same thing when I saw it "Hindu Squat" :)
The best duo in YT fitness and I’ve been watching mark for a long time, so KOT has reached that status very fast
Wow!!!!! Thank you Richard
Major props to Russell! I'd love to see a 6 month and 1 year follow-up. Keep up to work!
I am 52 years old. I tweaked my hip in 2021 prepping for a powerlifting meet. I didn’t squat for 6 months. I started researching how to fix my movement issues. I used a lot of what kneesovertoesguy was teaching and squat university to help me. I have squatted over 500 lbs several times and once in a powerlifting meet in 2022. I squat twice a week but I follow kneesovertoesguy and he is awesome. My goals are more flexibility and more mobility but still stay strong 💪.
As someone who is awaiting 2 surgeries, one for knee and one collar bone. I have never appreciated an online trainer as much as Patrick. God Bless you and everyone watching
Dudeeeee you guys rockkk. I wish I had this content a decade ago.
You guys are changing so many people’s lives
You guys are what the fitness world needs not all these “influencers”
Keep killing it
I'm SO STOKED to incorporate these twice per week. I have very laterally tilted patellas and my VMO's have always been very underdeveloped. Before seeing this, I'd get on the leg extension machine and do tiny, little micro-reps and full knee flexion, essentially just do a "mind-muscle" connection to the VMO, but this is GOLD; thank you, guys!
I've had horrible knee pain for almost two decades. I never really could tell when it was going to be either painfully annoying or "all stop" type of pain. I had cut out hiking and trail running but was still able to lift, train in BJJ and Muay Thai. After the last 3 weeks of implementing the foundational exercises I tested myself on Mt. Moosilauke. I brought poles with me and had it in my head that the way down was going to be a pain fest with lots of stops and lots of stubborn half-angry hobbling. But, not a thing. My knees felt absolutely amazing. I couldn't stop saying out loud how blown away I was (I hiked alone, my dog didn't seem to care). I couldn't be more thankful for the useful information that Ben Patrick has shared.
Love this knees over toes content
Honestly the backwards sled and sissy squats already transformed my leg days. Now I have a 3rd!
How many weeks until you started feeling major improvements ?
@@awildgrendel7148 wasn't weeks, not to exaggerate but my knees felt better the next day. It was honestly like stretching and working out a muscle I never had. If I had to quantify the results, with the addition of the backwards sled alone it improved my recovery by atleast a day. I used to have to do leg days on Friday so I can prepare for a weekend of pain instead of at work, but not anymore!
A 3rd leg?
@@blahblah-if3nf yes! Well atleast i think of it as a third leg 🦵 now
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I have been doing stuff like this using my rings that I hang from my pullup bar in the garage. Because the height and width is so adjustable and they move with you , you can take your body through all kinds of motions with as much assistance as you need. Love it. I get excited seeing this get more publicity. Changing the world 1 knee at a time
edit: Doing these right now with no assistance and I realized a great queue is to think about straightening the leg instead of the usual glute-ham pushing you back up. Glide down smooth, engage quads to straighten the leg (but don't actually lock out at the top) Feels amazing
I freakin love this. All about the joy and commitment to getting better, no egos needed.
The wealth of knowledge these gentlemen are sharing is amazing. What a time to be alive. Thank you!
Incredible. Close the file on VMO isolation as far as I'm concerned. I just did this with a band taking probably 35 lbs and I was failing at the 15th rep; VMO on fire. I have substantial knee arthritis (retired military) so at this point, rehab/specialty exercises are the new everyday reality. This one is money. No pain; VMO flamed. Well done guys.
I’ve had knee issues since high school and just got the Knee Ability Zero book a week ago. Just tried this teardrop squat in my squat rack in the basement. Man my VMOs are on fire! I’ve never felt that before and zero pain due to scaling with the loop resistance band. Thanks Ben & Mark! You guys are seriously helping so many people.
I absolutely love you guys, seriously! I've been implementing these programs in my workouts, and while it's early, I feel great! So cool to go to the gym with the purpose of longevity, rather than pumping the "glamour muscles:) " Much love to you guys, you rip!
This movement is incredible. My legs feel amazing it’s unreal. After 40 reps an amazing burn I feel like I can balance on one leg way better than before. I feel the vmos pumped up and I can feel the stability in my knees joint is better than before. I’m a believer, teardrop squat everyday till I die.
Has this helped your ankle mobility? I’m wondering because mine have bad mobility
@@ryanwilson7241 not really my ankles have terrible mobility. Hopefully when I get to doing weighted atg spit squats that will help.
@Dirtiestdan P 😂😂 I feel you. It’s the same for me. At 25 I was ready to fall over
My left VMO is much smaller and never gets activated no matter what I do.
Did this exercise for the first time yesterday and my VMO is sore as heck today! Definitely works wonders. Thank you so much for sharing
Mark, thanks for demonstrating a "working where you're at" approach. And not being afraid to work on something that you're not yet great at. That's very empowering - like when KOT talks about regressing. Work on what hurts but at your pain free level. This is exciting shit - can't wait to see what changes I can make.
Great video. Shout out to russell! Pure joy to watch someone take control of their life and want to be healthy! Keep it up ressell. Never give up you can do anything you put your mind to!
Just tried this at home. I have a stretch band wrapped around the handle bars of my spin bike with the back of the bike weighted down. I found that I could control the amount of assist while going down and up. Never tried this before. I did 1 set of 15 then had to get back to your video lol, but 10 mins later I’m still feeling the burn. And I did these cold, no warm up and this is first thing in the morning. No pain at all and I have had knee issues, WOW I love it. For sure adding this to my Gym routines. Thankyou Also I’m 16 days into Carnivore and down from 253 to 238 pounds and also loving that.
Hi, great video!
Could you link the study that Ben mentioned at 6:34 about the VMO activation when the knees are bent to 140 degrees? Please and thanks!
Patrick and Mark. Amazing exercise. I'm 60 and have been trying allot of different things to correct my knee pain and muscle loss. This teardrop exercise and the atg split squat are amazing. I'm making dramatic improvements.
Thanks
Tim
Wow crazy seeing this. I used to do my own variation of this starting from a kneeling knee extention and like Ben, I would never lock out at the top. It's a heater for sure. Love seeing people come up with weird shit like me. Keep up the creativity boys!!
In the silver era and before in there Victorian era this movement was called the deep knee bend on toes. They even did it weighted. They would have called this version the assisted deep knee bend on toes. Old timers tended to be very specific and very technical like that in their exercise naming conventions.
Incredible!
@Enjoy Today I tried commenting earlier but for some reason it didn't post.
Basically there used to be a terrific site with tons of old time digitally scanned out of print physical culture/strongman materials, many dating to the 1800s. I used to read old physical culture/ strength training books there all the time and try to implement some of what they did in my own training. It's since gone away like many other invaluable resources.
They used to perform the deep knee bend on toes, basically what Knees Over Toes Guy has rediscovered, with wide (about 45 degrees out) knees for high reps. This and the deep knee bend on flat feet, aka the typical modern squat, were believed to be the most beneficial leg exercises.
That's, of course, from a time before the invention of squat stands or power racks. Those guys had to get inventive for their lower body development to keep up with the rest of the body since it's damned hard to get enough resistance without a squat rack. They made do with what they had available. Moderate load and high reps got the job done. Some even did vertical leg presses by laying on their back balancing a barbell on the soles of the feet. When someone wants to be strong badly enough lack of equipment and apparatus won't stand in the way. They did it back then because they had to. It's all they had available.
Contrast that with how it's being taught today, as a supplemental movements with a much more scientific approach to programming.
What I find most fascinating about it all is how, what was old is new again. There really is nothing new under the sun. Whatever we think to try, sometime way back someone probably already did it.
There's a TH-cam channel dedicated to preserving forgotten lifting knowledge. It's called Golden Era Bookworm. Carlos the guy who runs it is really helpful and afaik also sells archaic antique books, or digital copies of them. He might be able to point you in the direction of further reading. There's also a site called old time strongman that sells physical reprints of old training materials. These are where is look for further information.
Hope that helps.
@@extrasmack great info, thanks for sharing!!
Let's go Russell!
I love your stuff Mark and Knees Over Toes Guy. I've been applying the principles from your videos, and I've immediately noticed positive results/changes. Keep doing what you guys are doing! It's revolutionary!
Russell, mate you are the main man, my inspiration, sir I’ve just come down from 23 stone to 19 just under haven’t been able to do anything close to parallel for a long time and you sir …..I can see you one day will become a confident“squatster “
Possibly even to an elite level ?
Keep hammering at it 💪👍
Dudes... this might be a game changer for me and legs...
I've been a hardgainer for legs (from lack of discipline) but I got back into running, my sled will arrive tomorrow, and I can bust these out with a rack/band OR a doorway, I imagine.
You guys are lifesavers 🙏🚀💪
Lmao 🤣 I hope everyone can feel the love of a well placed "shot" at someone you care about while trying to minimize your own abilities. Kudos to you guys for making these videos. Ranging from basic to advanced and all the progressions. I have the app and I still watch all these videos. Im closer to Mark's build and mobility, so please keep these coming.
Hitting the leg muscle from every direction is the best way to consistently gain power, strength and stability. Great Vid! 👏 Consistency Conditioning Patience and Hard Work is KEY! Keep motivating and inspiring! 🙏🔥
i play around with different squat positions like this when I am doing hindu squats. What I find that also regulates where the tension goes is pelvic tilt. Posterior tilt will really amp up the stress on the quads/VMO. If you do this with neutral or what feels like trying to use anterior tilt you'll transfer a lot of tension away from the VMO. But do this exact squat with particular focus on posterior pelvic tilt and you'll put sooo much tension on the VMO.
Truly amazing. My pops has been limited in mobility due to knee pain. Definitely going to utilize this exercise.
Awesome!!!!!!
Mark Bell is a genius. Im sure the teardrop squat will help a lotta of people
This is gold. Thank you Ben and Mark, it shows you two are very humble guys just trying to get us healthier and happier
I appreciate you showing different people at different points in their life and fitness journey doing this exercise.
Putting my knees at extreme ranges of motion actually caused my joints to feel better!! After years of doing “safe” knee movements like low bar squats, this is the only thing that actually worked in fixing my “cranky” knees
I completely shifted to ATG from weight training due to frequent back and knee injuries. Never felt better! ATG changed my life! ❤️🙏🏼🧿
This has already started helping my knee pain Thankyou !
Mr.Ben Patrick answered why 900lb powerlifting style squatters have relatively skinny legs while 225lb bodybuilding-olympic lifting style squatters have big legs. Mr.Mark Bell Re-Positioned powerlifting and gave it a very friendly face. Both u guys are great. Stay blessed. Stay happy.
For some reason, I have good leg muscle mass... except the VMO. They're so ridiculously small. I'm excited to try this one. Ben makes sure to give proper credit too.
Edit: I was doing sissy squats as that's what I recalled. Thankfully I watched the video again and will use this variation.
How’s it going for you
This is great. Thank you guys. I was just thinking, this exercise is quite similar to a hindu squat isn’t it? Except it seems more gentle and easier to modify to your current state
I've actually been doing this for awhile, really helped my knees. I also do it on the leg press sometimes, same exact positioning and easily allows you to go super light if thats what you need
How does the leg press feel on the knees compared to body weight in this position
@@plusplusgive pretty similar but I found it was easier to scale down even less than using a band if you’re really weak in that position. I had pain at full knee bend no matter how much resistance I used because I was so weak and inflexible in that position. Once my vmos started getting stronger the pain started going away. I do the squats like the video now without any assistance at all, just having my hand on something for balance. It smokes my vmos and lower quads everytime and has made a huge difference
@@drpain300 that’s awesome good job doing the work. I’m interested in seeing how they would respond with a decent amount of weight on the leg press, once it is pain free and balanced with bodyweigjt. I wonder if over developing the vmo would then lead to knee pain caused by imbalance. Or would it make you even more athletic?
@@plusplusgive I feel like it would be a good thing, my knees feel really strong now. My only concern with going heavy on the leg press initially would be just making sure you aren’t using too much weight too soon to where you’re compensating and not targeting the right muscles. From my experience it seemed like it was better for me to go lighter but really nailing the right angle to work the vmo, driving the knees forward and pushing through the ball of the foot. Initially it didn’t take much to crush my vmos because they were so weak. I blame it on years of the cue “drive through the heels” on squats or “sit back and don’t let your knees go past your toes”. Hope this helps u out
I have much respect for all of them as they keep trying to build on their own health throughout their life journeys and giving all the information they learn to us.
Having strength in those ranges is so much more important than any powerlifting total
Well… powerlifting is a priceless sport! So is basketball! Doesn’t mean they’re healthy for us lol! But I think if we can have our sports AND figure out how to train to be healthy for them, then we can have the most fruitful lives! A powerlifter armed with safe REGRESSIONS for the nooks and crannies would be very hard to kill!
This is awesome. I'm blessed to have not had any knee issues yet, so when I tried this for the first time today I didn't require any banded assistance and could get super deep no problem, but with the high reps I definitely pumped up my VMO big time. Think I just found a new finisher on squat days.
This is gold. I just had the Sunny Health and fitness economy Squat stand / Power Cage delivered from amazon, haven't yet assembled. I didn't actually get it for doing squats - my hips just can't do that anymore.
I can't believe how even more useful my squat stand will be, for stuff like this. And I have a bunch of bands. You guys rocks.
I have dabbled with the ATG program over the past 2 years and after finally committing a month ago my knees feel much stronger. I do other exercises as well but try to get at least 3/4 ATG workouts in a week. I'm feeling the benefits and can even run now even though I way about 260 lb. I've also started recording my workouts for people to see my progress.
Way to go Smelly! Teardrop will be added to my program. You and Ben are helping me getting more mobility. Thx
The late Charles Poliquin had been implementing similar techniques for a very long time. When I was introduced to what he called the "cyclist" or "quad" squat it changed the way I trained. If spinal compression is problematic, I do a modified version with a barbell behind my hamstrings similar in nature to a modified hack squat. Using Olympic shoes and platforms behind my heels, I'm able to have full foot contact and maximal knee flexion. I highly suggest researching Poliquin's training methods as he was well ahead of the curve for quit sometime.
When I was a kid my great grandpa told me if I wanted healthy knees to always keep them bent! Love this! I used to force myself to have bent knees all day and my vmos were always on fire 🔥 and I used to go hiking and when I got to the top of the mountain I’d sprint down full speed with no knee pain until I was 20 🤷♂️🔥
I’m an ex collegiate catcher and I find this very interesting. I’d say 90% of catchers probably rest in the exact position that they are in and if you ever look at a catchers legs the VMO is probably the largest part of their quad. I have also made and argument that rather than catchers having some of the worst knees they might have some of the best due to the varying range of motions they do in a squat
Pure genius!! I can do this. I’m 64 and am amazed at how the KOT zero is helping me get stronger.
It’s funny how life changing all this is. Seriously life changing fitness. Quality of life improving.
Fucking awesome . This is a eureka moment for me. Burns where it’s never burned before.
For what its worth, my knee pain returned after being sedentary for a couple of weeks. I spent hours going up and down the ladder painting my house, zero knee pain since
By definition this has to be the stinky squat! Good stuff. Its going in after my Patrick step and before my atg split squat.
just set this up at home with a door frame pull up bar and a band... works great!
Heck ya!!!!!
When a band isn't handy door frames also work in a pinch if they're wide enough to accommodate your stance! Thanks Mark!
I just realized as Muslim, the way we pray is basically a stretch and a strengthen exercise. We literally get into the teardrop squat multiple times a day. 🙏
Be careful of the words you use during prayer; the attention should be to God, not a messenger or a man.
@@danm5602 Not sure what you mean exactly there but I pray like how Allah instructed us to do through his messenger.
I will definitely add this to my routines. Many appreciations!
I’d love to see more videos with Russel in it! I think that’d be awesome to document his KOT journey!
Seeing that big guy just made my heart swell. Big up 🙏🏾💚
Brilliant! Went straight in my gym and used rings at shoulder width as support. Deep tear drop activation
There’s one that’s MUCH simpler:
Stand upright against a wall and squat straight down. Keep your feet in front of you and slowly bring them closer under you to increase. You’re leaning against the wall which gives you much much more control.
Go Russell!!!! Good luck in your journey
Happened upon this video today. I love this exercise. I know it as the Hindu Squat. The Bioneer (here on TH-cam) has a great video about the Hindu Squat from a while back. This is a super functional exercise - we all bend down to pick things up all the time.
Loved this development ! Also seeing Russel get that pain free range. You guys rock :)
I made one if these using my door jam pullup bar and my stretchy cords in order to regress Ben's split squats. Thanks guys for confirming my setup.
did these yesterday after barbell squats, managed two sets of 15 and one of 13, my god my vmo was fried, today my quads are really sore cant wait to make some good gains with it.
What a great example of the meeting of minds! This is golden!
Ok at my age,64 with the worse knees my pain doc has ever seen??, no kidding! Full of arthritis, and everything else torn, strained to where I cannot bend without unbelievable pain. Yet, yesterday I was thinking how I could bend with help?? I live in apt and don’t go to gym. But I have bands that I can use to assist. I’ll use the door holder for bands and use as a rope to lean down on?? Just started to do some exercises and using yoga, gigong and the athletic techniques!!! Already seen less pain in a week!!
This is awesome!!! Just so happens I'm watching this near my power rack and DAM these give a great pump , I think this will be part of my squat warmup from now on.
Thank you guys. It works for me at age 62. ✅️✅️ ✅️
I've tried this exercise. Never felt such activation in VM. Great job guys.
Guys i tried this one today and it is FIRE!!! It is going to be my fave exercise for sure!!!! ❤❤❤
This looks kind of like an Indian Baithak with the addition of the support band allowing for a super deep bend. Great move!
Brilliant! I've been on the program since April. Took me 3 month to get to dense, but still haven't been able to do slant board squats because every time I attempt it, something goes wrong in my right knee. Just tried again for the first time in 4 months, and it did it again (takes about a month to not hurt after). These are just the regression I need!
Interesting , have you had an injury in the past? I always think of the knee as the middle ground between your feet and your hips. There is usually something going on like over pronation in one foot or a weak/tight muscle in the leg or glute. Yes this exercise feels amazing hope it helps you
@@Mike-hw5jp Tons of injuries. Bad hips and a messed up foot. I've been a personal trainer for 30 years and my daughter is a PT... we're on it, but a very active lifestyle takes its toll
This is real genius I'm 230 and need this assistance. No squat rack at home I will try it with some trx handles
That's why Mark's the GOAT.
I like it and my non- athletic patients can do this. Thanks for the feedback and commentary... I'm looking for something to treat chondromalacia.
absolument génial !!! I'm gonna add this exercice to my regimen from now on ! Thank you so much 😊😊
Way to go Russ. Keep it up
Yes Russ you are smooth moving! Keep it up!
Literally did two sets in between jiujitsu classes today.. yea, I’m feeling it
I was thinking the same thing. This is gonna help a ton.
love this exercise do it all the time and have noticed some of the PTs implementing it with clients recently, walked passed one and said Mark Bell Teardrops? big smiles and fist pumps great video
Thank you so much! Going to physical therapy for knee issues.
Huge congratulations on this. Wonderful setup and technique to address something so crucial albeit neglected.
So simple and brilliant, I'll def be doing these. Thanks guys!
As a follow-up, I've started doing these and they're absolutely amazing
This explains a lot in what I've lost in my left knee over the last 3 months and now how to get it back
Amazing, felt an insane pump in both vmo's after just two sets