Obtain all my programs as well as equipment at:
The Top 12 Leg Day Actions for Knee Pain from BJ Gaddour, former Guys's Health fitness supervisor and MetaShred designer!
Isometric Squat Holds: Identical, Split, Staggered, Lateral, Wall Sit
30-60 2nd holds with much heavier tons
1-2+ minute accepts lighter loads or bodyweight
Establish the clock for 5-10 minutes as well as flow in between these settings every 10-15 seconds
Self-Assisted Squats, Split Squats and also Lunges
1-2 min job periods
30-60 secs of rest in between sides
Eccentric Stepups as well as FFE Split Squats
5-second adverse phase/rep
3-5 sets of 5-10 reps/side
Make use of all 3 elevation options revealed for selection
Banded TKE (Incurable Knee Expansion) Variants
90-120 2nd job periods/side at slower pace
30-60 2nd job periods/side at a faster pace
Mix in reciprocal "sissy squat" hack for selection
Lateral & Hinging Lunges
1-2 minute work periods
30-60 seconds of rest between sides
Mini-Band Goblet Box Squats
10 reps every minute on the minute (EMOM) for 10 straight minutes
Beginning with a 25-50 pound bell
Build up to a 100-pounder gradually in time
Mini-Band Split Squats
1-2 min work periods
30-60 seconds of rest between sides
Security Ball or Sliding/Rolling Leg Curls
5-second negative phase/rep
3-5 sets of 8-15 associates or max reps.
Progress from 2 to 1-legged variant gradually.
Hip Propels.
Beginning with 2-legged and progression to 1-legged.
Max associates with bodyweight and/or mini-band.
Packed for 5-10 reps.
Mix between shoulders and feet-elevated alternatives.
Hip-Hinges.
For 2-Leg Hip-Hinges: Use all rep arrays and also tons.
For Bulgarian Hip-Hinges: 1-2 minute job durations w/ 30-60 secs of remainder between sides.
Swings.
Heavy lots for 10 reps EMOM for 10 mins.
Medium load for 15 representatives EMOM for 10 minutes.
Light load 20 representatives EMOM for 10 minutes.
Lateral Movement Mini-Band Variations.
Hip Walks: 1-2 minutes/side.
Skater Jumps: 30 seconds on, 30 secs off for 5-10 minutes.
Obtain all my programs and also gear at:.
Perfect timing! I’ll be plugging some of these in tomorrow. Great content as always BJ. And combine this with your podcast, it’s a powerhouse!
Legs of peace!
I have arthritis issues with knees and hips from many years of being a runner and playing sports, general wear and tare, so I’m always looking for joint friendly exercises, many thanks BJ..
Thanks for all your content and efforts, I always work your ideas into my training!!!
The best fitness channel. Recovering from a knee op currently. Super helpful info
This is great!! Always searching for new variations for my myself and my clients who suffer from knee ailments . As always thank you 😊
The band!! I’ve got to purchase it.
You the man …….my knee is playing up right now . This is just what I need
Great video as always! You forgot to say, not a porn site lol
Thanks BJ – GREAT content!!
Thanks again for these videos. I hurt my knee two weeks ago during my BJ j (see what I did there eh,eh) belt test. It popped out of place two times during the test. It’s been feeling kinda funky, as if it’s gonna give out if I did any squat type movements. I’m gonna give some of theses a go and see what happens. Thanks again for sharing your knowledge. It is much appreciated
Great therapy video. It’s great to see non impact quad building. No jumping and no cartilage or ligament tearing from bad executions. You’re a great coach.
glad you find it helpful, Eric!
It’s my absolute pleasure! And GREAT profile name 😉
my pleasure, Gert! thanks for tuning in!
you already know 😉
get better soon!
makes my day to hear that! thanks!
thanks, Bravin! wishing you a speedy recovery!
my absolute pleasure! thanks for the support!
these will help a lot, Martin! thanks for tuning in!
thanks for listening to the podcast!!
Thank you BJ, these exercises are pure gold !!.
Much Appreciated.
I’m watching your vid re exercises for knee pain – which I suffer due to ITB tightness etc. I’m working on TFL Gluteus medius etc etc. BUT, watching your vid, I don’t understand how you had all those knee problems but yet can do those exercises where your knee tracks well forward of your feet (squatting, lunges etc). Can you please advise? Many thanks!
BJ love all of these videos you do. Really helps to keep me motivated. Not sure tho, am I supposed to do all of these on leg day? Or just incorporate a few? Thank BJ….you are a goofball but a goofball who is awesome at what you do.
Excelente
There is more to the pain and alot to gain your movements are great and you’re simply awesome
Thank you so much ..I am suffering from knee problems and was looking for exercices to practice that do not hurt the painful knee .
How does this man not have 10 million subscribers
How often do you suggest working legs for someone with chronic knee pain?
Yet another great one Mr. Gaddour! My knees thank you!
Wow brother. I have 2 right meniscus and my left knee sounds like yours knee chondromalacia and patella damage which was repaired but my left quad is so weak brother. I am hoping to get it stronger.
Sorry to hear that! Trust the process and look to make small improvements weakly. I’ve been doing more rehab recently on my knees to get back to things like sprinting and I’ll start sharing what’s working for me in the months to come.
Much Love,
BJG
PS- A good resource to check out on knee health is the @kneesovertoesguy