Sissy squats fixed my horrible knees. At first, my knees hurt horribly doing this exercise, and they cracked an popped every time. After two months of doing this exercise, I never had any problems with my knees ever again.
I've heard of this exercise but never really knew much about it. You did a great breakdown, I might just have to give it a try. Seems like a great accessory to finish off the quads after some squats.
I just strained my quad origin last week and I learned a few new things from this video that I can implement into my rehab. The timing of this video couldn’t be better
Thoughts on sissy squat vs reverse Nordics? I started doing reverse Nordics about 6 months ago, it made such a big difference in how my quads feel with other exercises from running to squats. Very humbling too, you don't have to do much before feeling the burn! Thanks Eugene, I really appreciate your content.
The timing of this video is amazing! I just did my second ever session of kneeling sissy squats the other day and it's the exercise I've been thinking a lot about lately.
Cool , cool , cool . I'm 56 and that is a good one for me . It keeps me healthy and quite flexible . Thank you for the video . I've never messaged you before but I follow your channel enthusiastically . Thanks again , I always appreciate your information .
Doug Brignole has a great solution to this: hold onto handles/ropes that are anchored up and in front of you, so your body kind of moves like a pendulum in the sissy squat position.
Mate you are the best in the business in my opinion. So for me at 52 with chronic arthritis through my spine i do alot of sissy squats and single leg either lunges or Bulgarian splits etc and either nordics for hamstrings or rdl’s as I train at home with simple equipment, compared to my friends of the same age that only train upper as they say legs are just for walking lol my legs are not only stronger looking but at least it matches the rest and no chicken legs.. oh and i smash calves everyday at the end of a workout. New sub here mate, thanks for all your videos 👍
Did it for a few weeks, and it causes me knee pain, and no, i have no knee injuries (done MRI and plain x-ray). Several of my clients also experience knee discomfort when doing it.
Excellent video and explanation! I have been using KOT split squat and sissy squat variations for awhile now. I had to ease into them at first until my knees got conditioned and my mind comfortable with the movement. I also use what I call the Poor Man's Hack Squat Machine. Short description -- you elevate your heels on a block positioned 12-18" (depending on leg length) from the wall, then hold a DB or KB goblet style, with the start positioning your back straight and flush against the wall, legs straight, then squat as low as you can go while keep the back straight and sliding down the wall but flush against it for the whole range of motion.
I’ve always been able to do this but didn’t used to value my natural flexibility. Will be implementing these at the end of leg days to keep my rom healthy and lax.
Hi Eugene! Awesome video as always. Super useful information. I’ve been following a program on Ganbaru method for 4 weeks now and I’m excited to incorporate this exercise as well!
Sissy squats work the long position while leg extensions work the short. Very different stimulus. Paired together, you get the best of training through the full range. I made great gains with only those 2 quad exercises.
I'm really liking the Rear-Leg-Emphasis Split Squat... that's exactly what I was looking for. I wanted something that targets the lengthened position, that I can load easily, and is a knee-bending exercise as opposed to hip-bending (since I have that covered). A decline leg extension would be awesome, but they're don't really exist, and it's tricky to set up yourself, and requires a bench and whatnot. The Reverse Nordic is cool, but I don't like how you're on the knees (even with padding), and the lower leg gets twisted inwards, and the ankles and feet get turned inwards and squished under you, and the feet has to be in plantarflexion when I want them in dorsiflexion. Plus if you're not strong enough, you never get to really sit in that deep stretch, because that's where the force is greatest, and so most people just collapse somewhere around that point lol. The sissy squat is quite similar in ways. But also far more awkward, more balance required, seems harder to track, it's messy, unless you're strong enough. Also yea the negative is so much force that I just collapse early, not really getting that good stretch, and no concentric portion. Can use bands and sticks of course, but they don't take all my contentions away. I actually really like the look of Ring-Assisted Sissy Squats when I'm strong enough for the concentric there. So far it's just going to be too much to get the stretch I want, but this video gave me an alternative option that gives me that. I particularly like how you can sit in the stretch with the Rear-Leg-Emphasis Split Squats, like with most upper body exercises and with RDLs. With Sissy Squats the force is really strenuous in that stretched position, so it's hard to just sit there before exploding out of it with the concentric.
I like to do them last exercise on quad day, my stretch exercise for quads in john medows style routine. Easiest for me to do them on a smith machine (training at home) with the bar high abdominal height, just make sure to squeeze your butt throught and keep your upper body and quads in a straight line. I love how they feel with pumped up quads and i don't feel any strain in the knees at all and don't have to worry about balance in the smith machine. Its easy to do a few forced reps and negatives also
@@batman-sr2px primary workout, 2 sets leg extensions, squats pyramid up in weight till 1 hard 8-12 set then either do a double drop set or 2 sets with 1 less plate for 15-20 reps. Then 3 sets of Bulgarian spilt squats 10-15 reps (last will often do double drop set), then 2 sets of sissy squats 12-20 reps, the second set will need arms to help get the same number of reps on the first set. I do also do a different workout for quads when i feel the need, squats 4 sets of 20 reps (tom platz style) and 3 sets of walking lunges. Usually i train quads and hamstrings together, the frequency can vary depending between 5 to 12 days depending on recovery, work, family life, competitions and other commitments. Dont think you have to train each bodypart again in 7 days maximum, 8 to 10 seems ideal for me when training quads, back or chest. Some muscles i do train 2 times a week. These days i am also doing a couple of crossfit type works a week as im trying to loose some muscle mass. The primary quad routine i outlined is basically the same i used to build the mass i have, adapting john's workouts to my situation training at home. I do train at a gym every now and then and feel John's routines are great, but normally i would just need to add a few extra rest days in order to recover, understanding this helped me reach my genetic potential and strength goals.
Can you please do a breakdown on the somersault squat as a quad exercise? Is it a exercise worth doing? A very unusual exercise, but man it gives a good pump. Brilliant video as always, and very good tips and tricks i will use in my training. Keep up the good content, Eugene👍
Thank you for this insightful video. After taking on a 2 month challenge of 1000 bulgarian squats, I can confirm that incorporating the sissy squat has proven to be incredibly useful.
I did KoT for a month and didn’t help my knee pain. X-rays didn’t show any issues but I do have arthritis. I can’t do jump rope or squats or I’ll cry from the pain. Maybe I’ll try the KoT again
My best discovery is definitely the fact that training the muscles at a lengthened position (some call it loaded stretching) is the best way for gaining mobility, balance, and muscle strength uniformity
I am interested in South African Amapiano and Pantsula dancing, those guys have serious knees, I think these knee strengthening workout is going to help me get there. 🤣 Starting today.
Okey heres something for content. That elevates split squat 1-3x10 leads usualy always some little pain out and back side of the knee while doing it and then 4-7 day swalling. Any ideas?
Out of curiosity, if someone happens to be able to do bulgarian split squat with higher rear leg support, is it possible to emphasize both of the stretches of the lower glutes and the hip flexor? Or would there be a limiting biomechanical problem that would make this exercise impossible? And yeah, this sounds greedy lol. 😂😂
I can do a full range sissy squat for a lot of reps. I think I’m ‘advanced’ in this. How should I progress should I stand on some plates and do it or should I add weights in my hand ? And how many sets reps to do per week?
Hi Eugene I have an interesting question for you to consider concerning the Bulgarian split squat is it a lead leg exercise or a rear leg exercise looking forward to your answer stay safe and healthy
@@Tom-vu1wr Hi Tom most people do not use the exercise correctly when it is used correctly it is a rear leg exercise it is the equivalent of doing a one-legged sissy-squat the two exercises the sissy-squat, the Bulgarian split-squat work the muscle through its stretch range by working a muscle group through it's stretched range you will increase its strength capacity but when working in the stretched range you are forced to use light resistance when using the exercises 3sets x 20reps x body-weight is a respectable goal to start with stay safe and healthy
@@home-grownphysiquesbylesowen64 hmm I'll try it like that but I bet when it was invented by whichever Bulgarian they meant it as a front leg loading exercise
Is there a similar exercise to decrease shoulder pain and increase shoulder (joint) strength? After starting with the sissy squat my knee health has improved drastically so I have been searching for something similar for my shoulders
When I do sissy squats I don't get any knee pain but I do hear my knees pop every rep. Would I benefit doing regressions first or would just continuing to do the sissy squats take care of it?
Awesome content as hyoogual! 1) So, the assisted "VMO 100" (with bands) that Ben Patrick showed Mark Bell & Nsima is essentially an assisted Sissy Squat meant to warm up the VMO? 2) If we wanted to avoid loading the spine-possible injury-could we use bands around waist/back of knee/back of thigh in that modified BSS to increase resistance?
2-4x times a week, 15 reps on each. That may take a while and that would be difficult to find time for at least for me. I recently started doing Bulgarian Split Squats but only doing 2 sets of 15 reps and I agree they are great. I have felt a lot more stretch on the back leg than front. I started doing one exercise for legs on each of my Weight Lifting Day and generally I get 3 days a week but I also run 3 days a week doing Half-Marathon Training so legs are always sore. Thanks for the content though. My current routine is following half body split type of workout that you shared earlier. That has allowed me to workout appropriately yet keep my sessions under 45 mins to an hour at max.
I can't explain this.. No one else does this exercise in my gym. Maybe I'll be the first 😄 But I tried the sissy squat against the wall (with a foam roller between my back and the wall), so it solves the problem of balance. It can be overloaded by holding dumbbells. I saw this trick in an other video of his.
I got over the whole "good/bad" exercise thing when Stefi Cohen said, "There's no good or bad exercise, only an exercise that your body isn't prepared for" And the penny dropped for me.
I’m 28 with nearly bone on bone arthritis in both knees. I’ve been struggling for so long trying to figure out ways to build my legs without horrible knee pain. Would love to see a topic like arthritis covered in a video.
Studies have shown osteoarthritis’ progression can be stopped or even reversed slightly with resistance/weight training in the 3-5 rep range. The increase in skeletal muscle and improvement in tone helps support the joints. Also, try tumeric and piperine. It’s as effective as ibuprofen, without blocking protein synthesis like ibuprofen and other NSAIDS so.
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Best thing was you giving us realistic expectations of results timeline and good progression technique. 👌🏼 Helps avoid injuries too
Absolutely!!
ちあかわ)@m
Huge fan!!!!!!
Likewise 🙏
Sissy squats fixed my horrible knees. At first, my knees hurt horribly doing this exercise, and they cracked an popped every time. After two months of doing this exercise, I never had any problems with my knees ever again.
I did them for 2 sessions just so i could warm up for heavy lifts, my left knee hurts now while i try to squat... Any tips?
@@bersus3725what did you end up doing?
@@jg5134 rest for a month
@@bersus3725 and?
@@Optimal-GymRat what and dude i just wanted to know what to do get your goofy ass outta here
I've heard of this exercise but never really knew much about it. You did a great breakdown, I might just have to give it a try. Seems like a great accessory to finish off the quads after some squats.
Good luck!!
It's great, bro!
I just strained my quad origin last week and I learned a few new things from this video that I can implement into my rehab. The timing of this video couldn’t be better
Hope you recover quickly bro!
Glad it helped. Good luck
Thoughts on sissy squat vs reverse Nordics?
I started doing reverse Nordics about 6 months ago, it made such a big difference in how my quads feel with other exercises from running to squats. Very humbling too, you don't have to do much before feeling the burn!
Thanks Eugene, I really appreciate your content.
They're fantastic!
I recentrly started reverse nordics and regular nodrics loving it so far.
I think sissy are just a harder varation of reverse nordics
The timing of this video is amazing! I just did my second ever session of kneeling sissy squats the other day and it's the exercise I've been thinking a lot about lately.
Nice!
Thank you for the video! Especially the front door elevated squat gives me a place to start I wouldn't have known!
Cool , cool , cool . I'm 56 and that is a good one for me . It keeps me healthy and quite flexible . Thank you for the video . I've never messaged you before but I follow your channel enthusiastically . Thanks again , I always appreciate your information .
Eugene I recently started doing the John Meadows TRX sissy squat, crazy stretch and pump 👍
Nice!!
Doug Brignole has a great solution to this: hold onto handles/ropes that are anchored up and in front of you, so your body kind of moves like a pendulum in the sissy squat position.
Love this exercise!! Saved my legs during lockdowns 🤣
I used to follow this twin dancers called Les Twins. They can do this move(knees over toes) with ease. I believe it’s one of their signature steps.
Cristal clear as usual. Thank you for thi great content!!
Thank you! 🙏
I enjoy this free content 😌
Another great video. Will be adding those excerises into my training.
Fantastic!
Daaaamn Eugene with the deep dive of this technique. Nice work!
Mate you are the best in the business in my opinion. So for me at 52 with chronic arthritis through my spine i do alot of sissy squats and single leg either lunges or Bulgarian splits etc and either nordics for hamstrings or rdl’s as I train at home with simple equipment, compared to my friends of the same age that only train upper as they say legs are just for walking lol my legs are not only stronger looking but at least it matches the rest and no chicken legs.. oh and i smash calves everyday at the end of a workout. New sub here mate, thanks for all your videos 👍
I never subscribe to channels
But I subscribed to this ! Killer info . Very well done 👍
Did it for a few weeks, and it causes me knee pain, and no, i have no knee injuries (done MRI and plain x-ray). Several of my clients also experience knee discomfort when doing it.
Regressions & graded exposures.
Excellent video and explanation! I have been using KOT split squat and sissy squat variations for awhile now. I had to ease into them at first until my knees got conditioned and my mind comfortable with the movement. I also use what I call the Poor Man's Hack Squat Machine. Short description -- you elevate your heels on a block positioned 12-18" (depending on leg length) from the wall, then hold a DB or KB goblet style, with the start positioning your back straight and flush against the wall, legs straight, then squat as low as you can go while keep the back straight and sliding down the wall but flush against it for the whole range of motion.
Finally I saw a youtuber (ofcourse uncle eugene) to talk about liking and subscribing in the middle of the video not in the begining or the end.
😄😄
I’ve always been able to do this but didn’t used to value my natural flexibility. Will be implementing these at the end of leg days to keep my rom healthy and lax.
Thanks Eugene great walk through of the exercise! Legend
Hi Eugene! Awesome video as always. Super useful information. I’ve been following a program on Ganbaru method for 4 weeks now and I’m excited to incorporate this exercise as well!
Just started adding it in and I love them!! Way better than a leg extension
Yes!
Sissy squats work the long position while leg extensions work the short. Very different stimulus. Paired together, you get the best of training through the full range. I made great gains with only those 2 quad exercises.
Great timelines and regressions.
I'm really liking the Rear-Leg-Emphasis Split Squat... that's exactly what I was looking for.
I wanted something that targets the lengthened position, that I can load easily, and is a knee-bending exercise as opposed to hip-bending (since I have that covered).
A decline leg extension would be awesome, but they're don't really exist, and it's tricky to set up yourself, and requires a bench and whatnot.
The Reverse Nordic is cool, but I don't like how you're on the knees (even with padding), and the lower leg gets twisted inwards, and the ankles and feet get turned inwards and squished under you, and the feet has to be in plantarflexion when I want them in dorsiflexion. Plus if you're not strong enough, you never get to really sit in that deep stretch, because that's where the force is greatest, and so most people just collapse somewhere around that point lol.
The sissy squat is quite similar in ways. But also far more awkward, more balance required, seems harder to track, it's messy, unless you're strong enough. Also yea the negative is so much force that I just collapse early, not really getting that good stretch, and no concentric portion. Can use bands and sticks of course, but they don't take all my contentions away.
I actually really like the look of Ring-Assisted Sissy Squats when I'm strong enough for the concentric there. So far it's just going to be too much to get the stretch I want, but this video gave me an alternative option that gives me that.
I particularly like how you can sit in the stretch with the Rear-Leg-Emphasis Split Squats, like with most upper body exercises and with RDLs. With Sissy Squats the force is really strenuous in that stretched position, so it's hard to just sit there before exploding out of it with the concentric.
That stretch feels good 👍
Best superset for stretch: sissy squat + RDLs
I like to do them last exercise on quad day, my stretch exercise for quads in john medows style routine. Easiest for me to do them on a smith machine (training at home) with the bar high abdominal height, just make sure to squeeze your butt throught and keep your upper body and quads in a straight line. I love how they feel with pumped up quads and i don't feel any strain in the knees at all and don't have to worry about balance in the smith machine. Its easy to do a few forced reps and negatives also
what is your quad routine? When do you train your quads again only once a week?
@@batman-sr2px primary workout, 2 sets leg extensions, squats pyramid up in weight till 1 hard 8-12 set then either do a double drop set or 2 sets with 1 less plate for 15-20 reps. Then 3 sets of Bulgarian spilt squats 10-15 reps (last will often do double drop set), then 2 sets of sissy squats 12-20 reps, the second set will need arms to help get the same number of reps on the first set. I do also do a different workout for quads when i feel the need, squats 4 sets of 20 reps (tom platz style) and 3 sets of walking lunges. Usually i train quads and hamstrings together, the frequency can vary depending between 5 to 12 days depending on recovery, work, family life, competitions and other commitments. Dont think you have to train each bodypart again in 7 days maximum, 8 to 10 seems ideal for me when training quads, back or chest. Some muscles i do train 2 times a week. These days i am also doing a couple of crossfit type works a week as im trying to loose some muscle mass. The primary quad routine i outlined is basically the same i used to build the mass i have, adapting john's workouts to my situation training at home. I do train at a gym every now and then and feel John's routines are great, but normally i would just need to add a few extra rest days in order to recover, understanding this helped me reach my genetic potential and strength goals.
This is an excellent breakdown of this exercise, thanks for posting this :)
As usual very Informative...thanks for another gem.
I prefer the elevated front lunge; it's very challenging and feels natural. The bulgarian split squats tear up my knees.
Can you please do a breakdown on the somersault squat as a quad exercise? Is it a exercise worth doing? A very unusual exercise, but man it gives a good pump.
Brilliant video as always, and very good tips and tricks i will use in my training.
Keep up the good content, Eugene👍
Good one! Will do
Amazing video as always Eugene! Love the rear leg focused Spilt Squat. Could you also introduce Nordic Curl? Thanks!
Always quality content 👍
I subscribed after seeing the first video of u i seen(it was about lats)
This video is great. Thanks!
Try them in the pendulum squat machine 👌👌👌
Nice video!
I’d love to see a similar one for Nordic curls
Another bloody ripper video 🫶🏼
Love the vids man
I'll definately try this in my today's leg session.
0:03 doing it like this takes tension off the quads. As soon as your pelvis drops back, it's a Squat and a Kneel and not a Sissy Squat
Thank you for this insightful video. After taking on a 2 month challenge of 1000 bulgarian squats, I can confirm that incorporating the sissy squat has proven to be incredibly useful.
Sissy squat is my favourite finisher...
I did KoT for a month and didn’t help my knee pain. X-rays didn’t show any issues but I do have arthritis. I can’t do jump rope or squats or I’ll cry from the pain.
Maybe I’ll try the KoT again
Nice 👍
Would you say these variations are good for hypertrophy?
When you say half your body weight on the rear leg emphasis split squat that would be 25% of your body weight in each hand correct?
My best discovery is definitely the fact that training the muscles at a lengthened position (some call it loaded stretching) is the best way for gaining mobility, balance, and muscle strength uniformity
I am interested in South African Amapiano and Pantsula dancing, those guys have serious knees, I think these knee strengthening workout is going to help me get there. 🤣 Starting today.
you got good genetics bro
Okey heres something for content.
That elevates split squat 1-3x10 leads usualy always some little pain out and back side of the knee while doing it and then 4-7 day swalling.
Any ideas?
Out of curiosity, if someone happens to be able to do bulgarian split squat with higher rear leg support, is it possible to emphasize both of the stretches of the lower glutes and the hip flexor? Or would there be a limiting biomechanical problem that would make this exercise impossible? And yeah, this sounds greedy lol. 😂😂
What about elevating the ankle enough to do it with your feet firmly planted?
Eugene is too wholesome.
😄
thank you for a great video. would kneeling lean back have similar effects as sissy squat or should they be considered a different excercise?
I personally replaced leg extensions with the sissy squat and I'll never go back. Love this exercise so much.
Did you get good gains from it??
What are the equivalent exercises for hamstrings and adductors in lengthed positions ?
Boogie approves!!
Hi what nikes were you wearing in this video?
Eugen Teo, what do you think about ATG Split squats, can they be good choice for hypertrophy?
I can do a full range sissy squat for a lot of reps. I think I’m ‘advanced’ in this. How should I progress should I stand on some plates and do it or should I add weights in my hand ? And how many sets reps to do per week?
Tom platz!
Do you have any thoughts on the maximum recoverable volume for the tibialis?
What are the shoes Eugene is wearing at 4:49?
Liked and subscribed cobby
Onn ya mate good video
Great video! Whats your opinion on sissy squat machine?
There's videos going around that this is terrible for knee health. Any comments on that?
This video IS my comments on that.
Hi Eugene I have an interesting question for you to consider concerning the Bulgarian split squat is it a lead leg exercise or a rear leg exercise looking forward to your answer stay safe and healthy
It is certainly a lead leg
@@Tom-vu1wr Hi Tom most people do not use the exercise correctly when it is used correctly it is a rear leg exercise it is the equivalent of doing a one-legged sissy-squat the two exercises the sissy-squat, the Bulgarian split-squat work the muscle through its stretch range by working a muscle group through it's stretched range you will increase its strength capacity but when working in the stretched range you are forced to use light resistance when using the exercises 3sets x 20reps x body-weight is a respectable goal to start with stay safe and healthy
@@home-grownphysiquesbylesowen64 hmm I'll try it like that but I bet when it was invented by whichever Bulgarian they meant it as a front leg loading exercise
@@home-grownphysiquesbylesowen64 I'll try it ur way tho that's interesting
@@Tom-vu1wr Hi Tom I've actually got a TH-cam channel that you could subscribe to if you wanted to pick up some tips for your training
Is there a similar exercise to decrease shoulder pain and increase shoulder (joint) strength?
After starting with the sissy squat my knee health has improved drastically so I have been searching for something similar for my shoulders
try external/internal rotations with PNF, they are great for improving your shoulder mobility and strength at end ranges
When I do sissy squats I don't get any knee pain but I do hear my knees pop every rep. Would I benefit doing regressions first or would just continuing to do the sissy squats take care of it?
it wouldn't hurt to spend a bit of time regressing and see if it improves. Although noise and popping isn't necessarily indicative of any issue!
Abcd
Here before all the Kneesovertoes guy comments lol
🤣🤣🤣🤣
No one going to mention his potion flask?
DUDE @1:20 IS WHERE A SHIRT OF THE GYM I GO TO WHAT
Awesome content as hyoogual!
1) So, the assisted "VMO 100" (with bands) that Ben Patrick showed Mark Bell & Nsima is essentially an assisted Sissy Squat meant to warm up the VMO?
2) If we wanted to avoid loading the spine-possible injury-could we use bands around waist/back of knee/back of thigh in that modified BSS to increase resistance?
Yes!!
2-4x times a week, 15 reps on each. That may take a while and that would be difficult to find time for at least for me. I recently started doing Bulgarian Split Squats but only doing 2 sets of 15 reps and I agree they are great. I have felt a lot more stretch on the back leg than front. I started doing one exercise for legs on each of my Weight Lifting Day and generally I get 3 days a week but I also run 3 days a week doing Half-Marathon Training so legs are always sore. Thanks for the content though. My current routine is following half body split type of workout that you shared earlier. That has allowed me to workout appropriately yet keep my sessions under 45 mins to an hour at max.
I did it day before yesterday it had killed my legs everything hurts real bad i love the pain 🦵🦵🦵🦵
i surprised i can do one with no training
I tried this at home and it feels great. But doing this exercise at the gym would be a little awkward for me...
Why would these be awkward at the gym?
I can't explain this.. No one else does this exercise in my gym. Maybe I'll be the first 😄
But I tried the sissy squat against the wall (with a foam roller between my back and the wall), so it solves the problem of balance. It can be overloaded by holding dumbbells. I saw this trick in an other video of his.
It seems to me that sissy squats should be pretty easy for people with longer femurs?
I got over the whole "good/bad" exercise thing when Stefi Cohen said, "There's no good or bad exercise, only an exercise that your body isn't prepared for"
And the penny dropped for me.
Absolutely
Brb
More colab with fitnessfaqs? 🥺
Yes
Well there is a reason Tom Platz had he greatest quads in the world he went full depth and all depths until only able to do babyreps.
What about the sissy squat machine?
I do this every-time I grab my food from the fridge; 6’4” gang
the 80s was the 'no butt' decade for sure, like totally, gag me with a spoon
The old guys had it right. Big glutes on a guy is ugly
the emphasis on glutes is all thanks to porn. classic bodybuilders were better.
If you're over 190 lbs - over 6 foot tall - and not on peptides and illegal drugs - DON'T DO THIS.
YOU'LL FUCK YOUR KNEES UP LOL.
can you dunk?
What about the sissy squat machine?
Thank you for the examples of these progressions greatly appreciated.
I’m 28 with nearly bone on bone arthritis in both knees. I’ve been struggling for so long trying to figure out ways to build my legs without horrible knee pain. Would love to see a topic like arthritis covered in a video.
maybe try methylsulfonylmethane (MSM) and glucosamine. they both help with arthritis. just research it a bit
Studies have shown osteoarthritis’ progression can be stopped or even reversed slightly with resistance/weight training in the 3-5 rep range. The increase in skeletal muscle and improvement in tone helps support the joints.
Also, try tumeric and piperine. It’s as effective as ibuprofen, without blocking protein synthesis like ibuprofen and other NSAIDS so.
You should try exercises were your knees don't travel far forward, like bulgarian split squats and reverse lunges.
@@uninamed2292 not sure about that one
I suspect the kot guy would have some videos for this
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I do 20 reps 5 sets