These and bodyweight squats are great as you age. This is the stuff that keeps you in the game. At 61 I'm in better shape than most my age and this is how you keep active and age properly. There's no escaping the the aging process but that doesn't mean you have to sit on the couch and wait to die. Good stuff, thanks for posting.

@Kboges

Жыл бұрын

Kirk! This is such a great comment! I wish everyone could see this. Thank you!

@billcowan471

Жыл бұрын

God bless you bud

@THEMANWITHTHEYELLOWHAT.

Жыл бұрын

Sitting on the couch and waiting to die sounds kind of nice right now if only I wouldn't have to get up and go pee later on LOL

@julieplummer6611

Жыл бұрын

I m with you. I m in my fifties and I e only ever known obscene fitness. Im not forfeiting any of my gains. !

@HATER941

Жыл бұрын

Well done

i can vouch for this exercise. I am from India, my grandpa was a wrestler back in his days. he used to train in traditional Indian Akhada (Akhada basically equals to your regular MMA or Boxing gym). he was a mud wrestler. he told me he used to do 1 thousand of these deep knee squats every day when he was young. he kept doing these exercise until he was 95. he lived till 102 and let me tell you, up until his final month, he used to walk everyday to local market and bring daily groceries to home. he never let anyone of us drive him, he was soo much fit up until he end and his walking was also a lot faster. he also taught me this exercise and i do it everyday. everyday 250 reps of these and 100 reps of Hindu dand.

@Kboges

Жыл бұрын

ABir! This is amazing! Thank you so much for sharing this story with me! Your Grampa sounds like he was a fit guy who did it right! Very inspiring, my friend. Thank you for this.

@abirnigam8816

Жыл бұрын

@@Kboges Thank for reading brother. I always love sharing stories of my granda in fitness circles so that by which i can tell people about these exercises which are now forgotten but used to be a staple traditionally. These Indian traditional excercise like Dand, Baithak, Gada swing, etc... And many others from different cultures as well can give anyone elite levels of Strength, Stamina, Cardio vascular fitness and flexibility which people thought cannot be possessed together.

@anime..heaven

Жыл бұрын

Wow dude I am from India too(but south india) Your grandpa is a legend

@strummersheroes7972

Жыл бұрын

This is amazing and encouraging. Was your grandpa the man whose story was told in the book Being Mortal by any chance?

@abirnigam8816

Жыл бұрын

@@strummersheroes7972 no sorry... He's not the one from the book. Although I haven't read the book but the reason you're finding many similarities between could be because he or the character from the book wasn't the only once who had characteristics like that. Most of the wrestlers from that generation did the same excercises and went through almost same routines. Most of my grandpas friends lived well oast 80. I don't think he ever got interviewed not to my knowledge. He never passed on his knowledge and wisdom publically... He gave it to his family. One thing which was most prominent was that he had a routine for the whole family... Men, women, children or even any guests, no excuses, no days off, 365 days a year, no matter how sick you are ... Whoever was in the house they had to wake up 5 in the morning (you can go back to sleep after if you want) and do atleast 10 surya namaskar, 10 baithak, 10 dand and 5-5 minutes of 2 breathing asaans which are anulom vilom and kapalbhati. I remember doing this routine for as long as i can remember, same with my father, my grandma said when she married to him, he made her do this from the first day onwards into there married life... Same with my mom and same with my wife. He always said no matter what profession you are in, wether you are a housewife, a kid going to school or a professional working in corporate office, these 30 minutes will take you long way in your life. We still follow this routine and i am teaching my kids too.

Honesty, simplicity, and scientifically-backed. This guy is a godsend.

@Kboges

Жыл бұрын

Thank you, Adam! That's very kind!🙏

You changed my whole direction much for the better. I am grateful.

@Kboges

Жыл бұрын

Wow! That means a lot! Thank you so much for sharing!

Reinventing simplicity. You knock it out of the park every time. Much appreciated Sir!!

@Kboges

Жыл бұрын

Thank you, Carl! That's super kind of you.

@Tzalive

Жыл бұрын

@@Kboges super humble of you sir

@Kharock

Жыл бұрын

I love the phrase reinventing simplicity!

@laurapalmerTDGE

Жыл бұрын

+ 1 Back to basics.

@elenastaffy6119

Жыл бұрын

❤️❤️👍👍👍

I'm a little old lady with a lifetime of hip disease, and both hips replaced before age 50. I do a lot of squats because they're quick easy, effective and TIME EFFICIENT for my needs. Your video provided some simple & succinct answers on form for me. Many thanks!

@bracker9382

Жыл бұрын

You're doing great Julie!

@33GLOCK

Жыл бұрын

mmmm

@manishahire196

Жыл бұрын

You are doing awesome Julie, cheers

@jamestomoana6616

Жыл бұрын

Well done Julie

@stejac1000

Жыл бұрын

The heel position is stressed but there is no visual of the heel relative to the ground.

I bought it like in the first seconds but double bought it when you said “bulletproof your knees” and thats what im looking for right now!!! Thanks a lot, I’m gonna check your channel, blessings!

I had horrible knee pain when I was about 27-28 from working on cement floors all day, everyday. I started doing these squats back then. After a few weeks I had zero pain in my knees. It’s been 16yrs now. I still work on hard floors all day long and I am still pain free. 👍

@NEVERGIV3UP.

4 күн бұрын

Was there a lot of pain when you first started doing them? If so, did you keep on going?

You and the Bioneer are the absolute best fitness & health channels out there. Keep up the good work!

@Kboges

Жыл бұрын

Thank you! That's super kind🙏

@stevenscott2136

Жыл бұрын

They make an interesting pair -- Kyle is all about totally mastering the fundamental movements, and Adam is about trying literally EVERY imaginable human movement at least once. 😁

@patelien

Жыл бұрын

I agree.

@dallasdominguez2224

Жыл бұрын

Well said 👍

@vrslayercat

Жыл бұрын

Def agree

I've been doing walking lunges to one end of the car park, turn round, do a set of these squats, then walking lunges to the other end, and repeat. My legs burn. All your tips, Boges 💪

@Kboges

Жыл бұрын

Good to hear, Moss! Keep at it!

@anthonywilliams1963

Жыл бұрын

Lunges work

@gregr.3886

Жыл бұрын

I think John Cleese recommends those

@TopBananaE

Жыл бұрын

@@gregr.3886 Ha ha, yeah I remember the The Embassy of Funny Walks, Monty Python. I bet the neighbours thought wtf was I doing lol.

@deannunez225

Жыл бұрын

@@Kboges I'm only 15 and I have knee pain when I do squats, how do I fix that?

I just got done watching this video and tried my hand on these , did 60 on the first set. I don't do squats anymore since I always feel it more on my lower back than on my legs. This movement itself feels incredible , I felt it on my knees and quads every single rep! Definitely adding these to my leg day routine. Thank you for the info!

@Kboges

Жыл бұрын

Glad you tried and enjoyed! They are an awesome quad exercise!

@Mjumbojetpresdent

Жыл бұрын

Dude do yoga like two times a week for your back. It will help A LOT.

Love your simple, no frills approach. SUBBED!

Man, watching you perform these movements is beautiful in a way, I look at you as the peak of calisthenics, I don't see you perform fancy moves like a one hand handstand or fingertip planches, but the way you perform basic movements such as the squat, pushup and pull up, I can only describe it as beautiful, its like watching years of hardwork, repetition and consistency culminate into the smoothest most seamless version of those basic movements and it just looks awesome. I hope to reach your level one day, you're my inspiration

@Kboges

Жыл бұрын

Night Shade, this is exceptionally kind! I truly appreciate it. Not everyone "gets it", so Its really cool when someone does. Much appreciated. Keep at it and it will come. It's inevitable.

@MinsikHwang

Жыл бұрын

I like that. “It’s inevitable”

@m1sburner816

Жыл бұрын

Nice comment dude 👌

@Mjumbojetpresdent

Жыл бұрын

@@Kboges agree with this guy. You rock dude. Already have made my life better by doing these work outs. Peace

@clerpington_the_fifth

6 ай бұрын

anybody who isn't morbidly obese can do this shit - simp harder bro

I have unbelievably terrible stamina and after watching your video about the foolproof daily calisthenics, it was super apparent to me how winded I was with just 25 reps of bodyweight squats alone. Thank you for these videos bro!!! I love your simplicity in foundations method! I wish more channels focused more on the basics

@y.g.1313

Жыл бұрын

Yeah I started at 20 too and felt really exhausted few years ago. Now can go to 200 and even higher but it's just boring. and I am near 60 y.o.

@yewtewbstew547

Жыл бұрын

@@y.g.1313 That's crazy. 200 in one set would fold me, I'd shit myself inside out if I tried that.

@user-zu1ix3yq2w

5 ай бұрын

Any improvement? Lol

Fantastic and simple video my friend. Solid and concise information. Your videos are in a class by themselves 🙏🏾🙏🏾🔥🔥💯💯

This is great: I've been dodging the ACL rebuild for over 20 years which I acquired as a consequence of skiing. The idea of bullet-proofing knees via exercise really sounds terrific. Thanks for the vid!

@cautarepvp2079

2 ай бұрын

the more years pass, the harder will your acl be to be healed, you need surgery man if its a complete tear

@jonNH123

2 ай бұрын

@@cautarepvp2079 its not, thankfully. :-)

Good to see you realising how powerful this exercise is. In starting it will give your knees feeling of tightness and movement will lack fluidity and elegance. But with time this exercise is the best thing you can ever do to you leg strength. It also engages calves and soleus and with time increase size of calves. Our Indian wrestlers do this exercises in 1000+ reps with super calorie dense diets and rest. Secret to their strength

@Kboges

Жыл бұрын

Thanks so much for this! Yeah it is an awesome exercise! Have you worked up to super high reps?

@noobdev99

Жыл бұрын

@@Kboges yeah I am from india (specially from Haryana) so I have seen this since my childhood in open air i along with my friends used to do it until whole body starts sweating ( apart from this squat (BAITHAK in regional Indian language ) we also do SAPATE( Indian burpees) which gives full body workout. So yeah first some warm up some running 3-5 km depends on weather 😂also. Then sapate dand(Indian push ups) baithak(shown in your video) until it sweats and we start counting when muscles get HOT and pumped upto 100*5 or 250*2 types. I haven’t worked to super high reps like our great wrestlers do But yeah they do it over a period of 10-15 years since childhood and regularly condition their knees with oiling massaging and stretching with super heavy 5-6k calorie diet(minimum). So they become super strong and super stamina (long bouts of wrestling) I personally follow your channel because of unique training style you pick up from different training cultures and bring to us. Was very happy to see Indian exercise here ❤️❤️❤️keep growing

@Kboges

Жыл бұрын

@@noobdev99 Dude this is amazing! Thank you so much for sharing this! I appreciate it, brother!🙏

@Karan_aloneboy

Жыл бұрын

Correct brother ❤❤❤

@laurapalmerTDGE

Жыл бұрын

Back to basics : the solution to many things in life anno 2022. Keep it simple & eliminate the unnecessary.

i've been doing normal squats for a year but rarely noticed any significant sensation around my knees ever, did like 1 set of this exercise and i can already feel it in my knees. Thanks for this!

@Kboges

Жыл бұрын

Yeah these really concentrate the force into the quads.

@proverbalizer

Жыл бұрын

I see no difference

@vinitnannaware

Жыл бұрын

@@proverbalizer squats have knee position limited till your toes but those go ahead of the toes with more pressure

You can never go wrong with squats! All rounder that buffs up your body real good. Great insight bro

A very great explanation also I like how you point out the importance of what the action to raising the heel to add onto a deeper squat is beneficial in the natural function of what develops the legs. Brilliant

I incorporate these into my routine and I’ve noticed a difference in the endurance of my knees during my 5-7 mile stand up paddle sessions.

Excellent content and format. Straight to the point, no lengthy intro wasting time. I'm doing various squats to rehab a badly injured ankle right now so it's a great suggestion from the algorithm for me.

Can't debate this stuff man, this is gold. Thanks for the videos.

@Kboges

Жыл бұрын

Thanks, Nikolas! I appreciate the feedback and support 🙏

Wow, this is new to me, though I have seen this on the internet every now and then. I'll definitely do this as a leg workout aside from other squat variations. Thank you for this.

Great exercise!! My left knee was dislocated a few times when I was younger and on some movements, like going down stairs I still feel strain. But with this exercise the movement feels smooth and supportive. Will be doing some work with this one..Thanx!!

@Kboges

Жыл бұрын

That's good to hear. I've jacked both my knees up in grappling, but these feel pretty good for me too!

@s.h.1639

Жыл бұрын

Knees over toes guy. Check him.out.

@martinkinyua957

Жыл бұрын

We need to see the foot placement on the floor. The knees are unnecessary extending beyond the toes edge.

@Kboges

Жыл бұрын

@@martinkinyua957 Watch the link in the description. Getting the knees far past the toes is the point. This is not dangerous- that's a myth that won't go away.

@user-rizzwan

Жыл бұрын

@@martinkinyua957 that’s the whole point of the exercise lol it’s a myth what you’re saying back then walking would cause knee pain following this myth of not letting your knees over toes now that i do these dangerous movements that you say i can walk mostly if not a 100% pain free

Thx, Kyle! You were my inspiration to quit the gym and CrossFit. Replaced it with bodyweight and ring training. I am still astonished about the benefits. My posture significantly improved. Shoulder pain is gone. Mobility improved. Abs look better. Gained volume in shoulders and arms. Also, I appreciate the simplicity of the weekly routine. No fancy sh*t. Do the fundamentals and that's it. I Love It.

@Kboges

Жыл бұрын

Wow! Thank you so much for sharing this. Way to go! Keep at it and keep me posted. Thanks so much for this comment!

@Nico-Litschke

Жыл бұрын

@@Kboges I only dislike leg training. At the moment, I do 750 lunches or squats with a small pause at the bottom. It takes forever. On the other hand it was necessary to unleash the pistol squat with acceptable form. I still have some way to go.

@InvisibleHotdog

Жыл бұрын

You were doing Crossfit and they weren't using bodyweight/gymnastics? You were getting cheated, dude

@Nico-Litschke

Жыл бұрын

@@InvisibleHotdog no, I didn't say that. I quit CrossFit for other reasons

I grew up and still live on a high, steep valley side. This didn't meant much to me, until I recognised that people from the flat areas would struggle a lot with simply walking the terrain. I think luck of location has given me and those around me a degree of natural advantage, as I've never known leg tiredness unless running. But, I will absolutely add this to my routine.

Just tried it loved it, and love the outdoor sports you listed so will definitely be adding this workout to my routine thanks man

Please please make a playlist with all conditioning exercises in one place. The content is so nice. It would be awesome to have it in proper playlists.

@Kboges

Жыл бұрын

Noted! Thanks for the suggestion!

@azemzejnilovic2893

5 ай бұрын

​@@Kbogesstill waiting

I just wanted to come and say that your videos are super helpful and authentic to my fitness progress which makes me appreciate every time you upload. Have a wonder day

@Kboges

Жыл бұрын

Thank you! I appreciate that.

@Dhoomz01

Жыл бұрын

@@Kboges Hi Kyle! Just wanted to ask you, how many sets/reps of bear crawls should I do a week for shoulder muscle growth. I'm skinny and I need your advice to get bigger, especially in my upper body.

Straight to the point. Thanks. Great content.

Great video, as always. Thank you. Please keep it up.

This channel came out of nowhere! It’s not everyday there’s a new contender in the fitness space that is contributing value through simplicity! Keep it up KBoges, you’re smashing it.

@Kboges

Жыл бұрын

Wow thank you! I literally owe it all to the audience. Amazing group of people. Without the audience I’m just a guy working out in his back yard. 🙏

I got very very into doing Hindu squats, working up to 500 straight in less than 15 minutes. I can say this: they greatly increase wind and leg stamina, my legs, particularly my quads are genetically immense so they did add size. However, I can run long distances and my quads will grow (high ratio of slow twitch fibers). The caveat is this, definitely do not do that type of volume daily!!!! 2 or 3 times a week is more than enough. My hips and knees definitely started to show signs of overuse.

@claudioaburtocarrasco1275

6 ай бұрын

Same , any sport or exercise I do my quads will grow I think I have primarily slow twitch muscle fibre

Cool video bro. Gonna try this. Love how you bring in old school physical culture. 💪 peace from San Jose California ✌️ 😎

Turned 44 yesterday December 27th, and i will make these a daily. Thanks bro! Have a safe and Happy New Year.

I learn something from you everyday yo. Been doing squats everyday for awhile now. Can’t wait to incorporate this variation! 45 years old and excited to see my knees getting stronger not weaker.

@Kboges

Жыл бұрын

Jimmy! Thanks for the kind words! Enjoy and report back!

I’m 60 & a hardcore mtn biker & have been looking to add something different to my leg routine, gonna give this a try, thanks K, I love the body weight training you do & you’ve helped me hold on to my strength without destroying my joints

@peterliggett8829

Жыл бұрын

I do about 1000 freehand bodyweight squats, every other day. Sets involve 20 to 30 incline push-ups, then 65 squats as shown in your video.This is continuous for 15 sets of that combination.So were looking at about 300 to 400 push-ups and 975 airsquats, done in 50 minutes. These none stop reps are great for weight loss and general but not extreme strength.Muscle endurance it's called. Calorie loss about 600 calories,per 50 minute session.

@alen-commentnazi8774

Жыл бұрын

Any luck?

I'm at 150 reps a day now! This is a fantastic mental workout, thank you.

@Kboges

Жыл бұрын

That's awesome! Well done. I hope you continue to enjoy!

@dr4bones10

5 ай бұрын

150 at a time or 3 sets of 50

@drugsmadilla

5 ай бұрын

​@@dr4bones10or 150 sets of 1

@amiracle1269

5 ай бұрын

​@@dr4bones1030 sets of 5

Well this is something I’ve been looking for I much appreciate this

I just found your channel and liked the video. Then I went to your page and saw most of your vids are sub 5 minutes: Subscribed immediately. THIS is how you do youtube. 15+ minute vids are overrated. Thank you and keep it up!

@Kboges

Жыл бұрын

Wow thank you so much! I really appreciate this!

This is the video I never knew I knee ded. Definitely adding this to my training.

@Kboges

Жыл бұрын

HAHAHA awesome, Dean!

@aweimoleayopeter6960

Жыл бұрын

Nice pun 😉

@deanfillery8652

Жыл бұрын

@@aweimoleayopeter6960 😁👍 Thanks man

This is the exercise I needed!!! Thank you!

Good explanation, straight to the point.

Old school exercise are still the best. I wonder how many people have left gyms for more traditional work outs. I have done so now for 4 years, I live in central Europe, so in summer its awesome outside, in winter its limited by rain and snow. I do feel that overall I am healthier and train smarter. I am 50 and feel awesome and listen to my body when training.

@Kboges

Жыл бұрын

Peter, I totally agree!

Amazing content as always! Your insight and perspective on topics always blow me away!

@Kboges

Жыл бұрын

Thank you, William! I always appreciate you kind words, brother!

Thank you Kboges!

@Kboges

7 ай бұрын

My pleasure, Dario!

I’ve been training for over 15 years, whilst learning from all sorts of KZreadrs, but amazed that only came across this now. Before I thought that this is just a squat with bad form. Thanks to this video I now do this everyday before squatting everyday. Knee bends are a good dynamic stretch for the squat 👍

I literally just finished a full body workout and saw my wedges and said "I can do some heel elevated squats later today". I then check my email and see this. I get it, I got it, I'm on it!

@Kboges

Жыл бұрын

HAHAH I love when this happens!

17 here and have been doing calisthenics for a year now. You’re super helpful and hopefully I’ll look like u in my 50s/60s and beyond. Keep it up

@Kboges

Жыл бұрын

Thank you, KV T! Keep at it, brother!

@ticketforlife2103

Жыл бұрын

@@Kboges how old are you?

@gael.7593

Жыл бұрын

@@ticketforlife2103 I remember reading that he was somewhere between 35 and 40 years old

That is quality content ! I always look for new exercice to strength my knee and this one is fantastic. Futhermore, it's a functionnal exercice. Thx you !

@Kboges

2 ай бұрын

Thanks, fufu! Glad you enjoyed!

Best fitness channel of youtube hands down

Can confirm!! Game changers for my skateboarding and climbing. Been doing these since last year to try and beat chronic knee pain and haven't had any issues since. Since you're gonna be on your toes for most balance based sports, the specificity is great, and it improves balance on your toes too. 10/10 would recommend!

@Kboges

Жыл бұрын

Cool to hear this helps skateboarding! You are absolutely right. The transferability and knee health benefits are awesome.

I have recently began to feel pain in my knees after running 2-3 miles everyday, so i really needed this tip. Thank you.

@Kboges

Жыл бұрын

Give it a shot, but start slow.

@YeNZeC

Жыл бұрын

Strengthen Glute med and min.

@agnidas5816

Жыл бұрын

it won't deal with stress from running what so ever. check out phil wharton

@InvisibleHotdog

Жыл бұрын

Stop running so often lol, especially on hard ground like pavement

@Thekidisalright

Жыл бұрын

@@InvisibleHotdog nah, I run 6 days a week and never have knee pain in my life, OP probably a heel striker with unsuitable footwear.

Appreciate you brother..needed this

@Kboges

Жыл бұрын

I appreciate you bro! Thank you🙏💪

I appreciate your knowledge and time !

@Kboges

Жыл бұрын

I appreciate the kind feedback, Alexander!

I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.

@muraturasenpai9789

Жыл бұрын

Shut up

@Kboges

Жыл бұрын

😂

This reminds me of 'Dands' an exercise Indian wrestlers have been doing since ages for stamina and endurance where the knees go beyond your toes. Thanks for shedding light on this movement. 👍

@Kboges

Жыл бұрын

Yeah it’s very popular among Indian wrestlers. Awesome exercise! Thanks!🙏

bulletproofing the knees is all I needed to hear, thanks. Adding it to the routine.

@Kboges

6 ай бұрын

Enjoy!

Still working to rehab my shattered mid section your a big help

Great movement brother! I'll be checking out your content for sure. Came off a bodybuilding lifestyle after looking to nature for true health & longevity.

@Kboges

Жыл бұрын

Dude I love it! Feel free to shoot me an email if you ever need to bounce any ideas around💪

As a ex-wrestlers, we used to do 2000 of those squats on peak days and 200 on other days. Great video!

I was paying close attention to everything you were saying for like a good two minutes and then I realised bro hasn’t stopped squatting. Terrific Fitness my friend clap

Im sorry, but a channel with 2-3 minutes of straight up, truthful and helpful facts... a unicorn channel! Thank you K Boges, love the content!

@Kboges

6 ай бұрын

Thank you for that! That is super kind of you! Much appreciated, brother. 🙏

Love this. I do body weight squats, push ups, and pull ups 3-5 times a week. 6 sets each. I truly feel calisthenics are the way. I’m 32. I just don’t see the point in lifting heavy anymore. I’d like to preserve my body not tear it apart.

@Kboges

Жыл бұрын

Thanks for this Ro Ro! I totally agree. I love BW stuff. Weights beat me up for sure. Feels good to have everything working well.

@anthonybalista7421

Жыл бұрын

Take it from me, someone who got a bulging disc doing deadlifts and then ended up getting ruptured discs from trying to get it fixed...stick to calisthenics! I'd go back in time and change to that only calisthenics plus light high weight reps if i had a time machine :(

@2010Failbrids

Жыл бұрын

@@anthonybalista7421 there is no calisthenics work that can work your posterior chain like deadlifts. You did it with bad form don’t blame the exercise lol

@zephyrr108

Жыл бұрын

​@@2010Failbrids how old are you

@2010Failbrids

Жыл бұрын

@@zephyrr108 ask your mother 🤔

As a Powerlifter, I incorporate bodyweight exercises while I program my workouts. These have been amazing as far as muscle activation/warm-ups/finishers/cardio sessions (not optimal for cardio, but you get the idea). Amazing video.

@Kboges

Жыл бұрын

Thank you for sharing this! I totally agree! I think they are great finishers for powerlifting.

@MaD_KiLLR

Жыл бұрын

@@Kboges in my humble opinion once you get to overload these (i.e. goblet squats or vest) while having an elevated heel, they are brutal. Thank you for sharing this with more people, who just want a general guide to training.

@Kboges

Жыл бұрын

@@MaD_KiLLR Yeah spot on. These with a kettlebell, or weight vest are really awesome. Thank you, brother!

love your vids bro love it

Very informative, and a great video. Too bad more people haven't discovered these. They have changed my life in the fitness world in my late 50's.

@Kboges

Жыл бұрын

So good to hear, Cowboy! Thank you for sharing your experience!

Without knees over toes guy (Ben patrick) my knees would still be popping and cracking like rice krispies. He introduced me to the deep knee bend philosophy that you are discussing here, as well as the philosophy of training tibialis. Has boosted my performance by magnitudes because I like to do tricks when I jump rope, but you need some very stable knees to do so for long periods of time. Great video coach boges!

@Kboges

Жыл бұрын

He is the MASTER at that! It's defiantly a neglected area of training that pretty much everyone could benefit from.

It’s crazy how much misinformation has been brought to us by the fitness industry. Thank you for adding this one, I’m looking into strengthening my knees. It’s so important.

@Kboges

Жыл бұрын

Thanks, Michael. Yeah it is really wild how much misinformation is out there.

You're a legend, thanks for being so active in the comment section!

Short, simple, to the point and something very effective ! 👍

@Kboges

Жыл бұрын

Thank you!

Great video. It's exactly what the knees want to do!

@Kboges

Жыл бұрын

Exactly!

I've been using these to condition my somewhat creaky knees for Platz-style barbell squatting (which is probably the single best squat style for quad hypertrophy). This is purely anecdotal, but these have helped me a lot with both the movement pattern and with knee health/condition required for this style of squatting.

@Kboges

Жыл бұрын

Hugo, that is a great application for those who lift! Thank you for sharing!

i love the background

Nice job...simple and easy to understand. Thanks

@Kboges

Жыл бұрын

Thank you, Leon!

Great video, I think people should move away from the either/or mindset. These are great to include at the end of a leg day as a finisher, or as a stand-alone.

@Kboges

Жыл бұрын

100% on both points, Marcus.

Backwards uphill walking does absolute wonders for your knees, so if you have too much pain doing squats, try to walk backwards uphill until you get strong enough for squatting.

@Kboges

Жыл бұрын

I love it! Great suggestion!

@geraldfriend256

Жыл бұрын

Nice

You, good sir, just got another subscriber.

@Kboges

Жыл бұрын

Thank you, Real Estate!

I'm glad you mentioned lifting the heels. It really wasn't apparent in the video until the very end and then only one foot.

Just yesterday did the Indian variation of this (baithak), I'm starting to feel pain in different parts of my leg. Now I'll definitely include it in my workouts.

@Kboges

Жыл бұрын

These are a more stressful variation, so you need to be slow with adding volume.

@faiz.shaikh

Жыл бұрын

@@Kboges definitely 👍 Love you videos!

To relieve pressure on the knees this exercise can be performed by keeping the bend to a 90 degree angle. Don't lock out at the top of the upward movement or the downward movement. Aim for a continuous fluid motion. Slight elevation of the heels also helps with balance for those who find knee bends with flat heels awkward.

@user-zu1ix3yq2w

5 ай бұрын

There's also the matter of your hip joint. Your foot placement could be different. Most women are anteversion, while men tend to need a retroversion posture.

bro you brought back memories

I'll add this to my workout.

I definitely feel the burn

@Kboges

11 ай бұрын

The burn is real!💪💪

When the world needs him the most, he delivers again, big up. Time to cut weight and get healthy, away from the powerlifting mindset, thanks a lot!

@Kboges

Жыл бұрын

Thank you dude! Get after it, brother!

New to the channel looking forward to see more combat efficiency exercises

@Kboges

Жыл бұрын

Noted! Thank you for the support!

Def one of the best channels at explaining exercises thoroughly,while cutting out the BS👍..

@Kboges

Жыл бұрын

Thank you, Jerry!

@jerryoshea3116

Жыл бұрын

@@Kboges No problem credit where it's due2..Ur not just offering 'Pie in the Sky' solutions to people's issues...'Take these supplements,Lift Weights,&u2 can look like me (BS)' Ur giving a lot more thought to each individuals predispositions,to diet and of course Exercise!. When I lived in London yrs back,the guy who ran our works Gym was a former P/T instructor in the Brit Army, X Pro 'Prizefighter' he had a Karate Black belt, but finished up being a GrandMaster in 'Tai Chi' now he could hang with the fit&Physical guys, but he really helped many people who were struggling with their fitness,Diet and general sense of well being! .Yes he was a most unusual,def unique character!

I have been using your exercises to get my stamina up before i return to kicboxing training and honestly this one is so simple and so effective. Just doing 3 sets of 40 as a start and i hope to get it up to 80-100 before i get back into fighting. Thanks dude.

@Kboges

Жыл бұрын

I love it! Yeah it's a classic combat sport conditioner. It will serve you well, Nvl!

@harshitshukla2108

5 ай бұрын

how's the progression going?

@nvlarcht

5 ай бұрын

@@harshitshukla2108 Thanks for asking. I did kickboxing training for about 9 consequtive months, 3 times a week, adjusted well strenght wise after 2 weeks, still my legs were fried for a week after the first session. I wasn't used to 500-1000 squats a week. But the more challenging part was to learn to pace myself and get better at cardio. I thought i was in decent shape starting out oh boy was i wrong. I would really recommend 3 sets of 60-100 squats if you want to have the necessary conditioning. Also, for energy, i had to incorporate more carbs to my diet which lead me to actually gain mass during that time. I am happy enough with my competence now to quit kickboxing to follow a cut with strength training and swimming.

@harshitshukla2108

5 ай бұрын

@@nvlarcht Thanks man, I am currently starting again at the after a 6 month gap in training and it feels horrible tbh. My stamina is lowered to such a level that doing bodyweight lunges and squats leave me gasping for air. All my strength in lifts are gone and it feels like I never went to the gym earlier at all. Was looking for a way to increase my stamina and I happened to find this video.

@nvlarcht

5 ай бұрын

@@harshitshukla2108 good luck buddy, you will most likely catch up in a month or two, hard gained strength is easy to regain. Keep it up!

"...Working up to 2 ~ 3 Sets a 50~100 Reps [with] constant tension style so you don't walk out the top that a few days/week & you'll have a pair of legs that are incredibly resilient..." A really practical & also promising recommendations! Thanks for your great ideas!

@Kboges

Жыл бұрын

My pleasure, erauqscme! Enjoy!

Keep up the phenomenal work ethic Coach. Thanks for the mindset motivation #Godspeed

@Kboges

Жыл бұрын

Wow, thank you, Shone! This is too kind!

GREAT VIDEO - thanks!

Can these be done effectively on a slant board? Excellent content by the way, keep these longevity-targeted mobility routines coming!

@Kboges

Жыл бұрын

100% they are awesome on a slant board. Thank you for the kind words!!

Its awesome that joint / connective tissue training is seeing a resurgence. My advice to those who have really bad knees: Start by sitting on the bottom step of your stairs for a few minutes, twice a day. It mimics the deep squat and its very supported. When that's more comfortable focus on getting up and sitting back down. Within a few weeks you'll be ready to start training with movements like the one in the video. Love your content, keep up the great work.

@Kboges

Жыл бұрын

Sam this is an awesome suggestion! I hope the right people see this!

@stevenscott2136

Жыл бұрын

That's an interesting suggestion. I've recently been getting back into squatting motions after having my kneecap patched back together, and have been very cautious for quite some time about popping something loose. Gradual build-up of connective tissue is right in line with my needs.

@aberwood

Жыл бұрын

@@stevenscott2136 Great thing about using steps is someone like yourself can use the 2nd or 3rd step to step to start and slowly increase the angle over time into a lower position. Good luck with the recovery!

@BWater-yq3jx

Жыл бұрын

Once you reach the point at which your knees are over your toes (not past) then start to bend at the waist and you will be able to go deeper without your knees going past your toes.

@zacharygreene1979

Жыл бұрын

@@BWater-yq3jx knees over toes isn't bad, that's another myth

Similar to knees over toes. Has helped me immensely in last 6 months

THANK YOU 🙌 When trainers started saying that it's bad to have your knees go over your toes in a squat I was taken because everything I read up to today has said the opposite. I tried doing the new version of squats and I almost damaged my knees. As soon as I started doing your version again I saw improvement in everything. Thanks!

@Kboges

Жыл бұрын

Yeah it's a myth that just won't go away 😂 Glad you enjoy these!

Great job making it clear; the purpose between varying rep ranges. I hiked up through Yosemite to the top of Half Dome last month. When planning the trip I thought “I do heavy squats and I’m sure that’ll be plenty for training up to this hike” hahahahaha oh man my quads were ripping off my legs by the time I got the the top. It was an epic and successful day, but I couldn’t train legs for over a week after that. Gotta do high rep squats for sure if I plan to do that again.

@Kboges

Жыл бұрын

Dude exactly! I had a very similar experience when I was lifting. It’s easy to forget that all these approaches are tools for a particular outcome. When you select the wrong tool for the job wow you certainly know it!

I've been doing Hindu squats for many months now, between 450 and 650 in 29 minutes every other day. As you say, build up SLOWLY. If you play around with minutia of form, you will find equal burn in your glutes and hams as in your quads. I use them as main part of my warm up prior to heavy sandbag work. Like running but my knees hate running and love these!

@Kboges

6 ай бұрын

Dude that is awesome! What have you noticed in terms of benefits with volumes that high?

OMG, no fancy movements yet very effective. Gotta start this tomorrow, sir. Thanks for the advice

@Kboges

5 ай бұрын

Enjoy!

Great job!