>fixes your knee. >fixes your hip flexors. >fixes your ankle mobility

>fixes your knee
>fixes your hip flexors
>fixes your ankle mobility
Nothing personal

  1. 3 weeks ago
    Anonymous

    >fixes..
    don't care, cant load it with a lot of weight
    cant build mass

    • 3 weeks ago
      Anonymous

      >t. balancelet

    • 3 weeks ago
      Anonymous

      Dumbbells get pretty heavy.

    • 3 weeks ago
      Anonymous

      >alternatively barbell exercise which reguires more balancing muscles
      >can't load a lot of weight
      aight bro sounds like you issue

    • 3 weeks ago
      Anonymous

      Weak limp wrists typed this. Post body

      • 3 weeks ago
        Anonymous

        Post wrists

    • 3 weeks ago
      Anonymous

      Dyel cope

    • 3 weeks ago
      Anonymous

      Holy shit does anyone on this board actually lift?
      Get off IST go outside and lift some weights gay.

  2. 3 weeks ago
    Anonymous

    Alright, you convinced me.

  3. 3 weeks ago
    Anonymous

    elevate your front foot about 12 inches and you can get really great atg lunges going. Much MUCH better than rear foot elevated which throws off your balance way more and doesn't increase your rom as much. Really weird that they aren't popular.

    • 3 weeks ago
      Anonymous

      >elevate your front foot about 12 inches and you can get really great atg lunges going. Much MUCH better than rear foot elevated
      Elevate both

      • 3 weeks ago
        Anonymous

        How would this even work, two plyo boxes or something?

        • 3 weeks ago
          Anonymous

          I think its funny that the Kneesovertoes guy took a lot of exercises that were kind of niche, and then added ATG to the start of it, and now they blew up. Tom Merrick has a video on Split Squats from years ago lol.

          for the record it's a very good exercise, very good flexibility/lenthening gains as well as strength which a lot of dudes make the mistake of not caring about.

          stand on literally anything. plates, aerobics steps, books, bricks, etc.

    • 3 weeks ago
      Anonymous

      Elevating the front foot is fine but eventually you should be working toward flat ground and after that bar on back (Bar on front feels weird as hell so I'd avoid that unless you want to show off)

  4. 3 weeks ago
    Anonymous

    New here. What's the name of this exercise? I'd like to search someone actually doing this so I don't hurt my already fucked up knee. Thanks in advance.

    • 3 weeks ago
      Anonymous

      ATG split squat. If your knee is fucked up you should elevate your front foot and over time decrease the elevation until you can do it on flat ground, then start loading with either dbs or a barbell.

  5. 3 weeks ago
    Anonymous

    literally the best movement for human beings. extend arms, gable grip under the butt, head to the side (chin tucked), drive through, dominate another human.

  6. 3 weeks ago
    Anonymous

    interdasting. Currently doing hip/knee/ankle rehab for an old injury will check em out.

  7. 3 weeks ago
    Anonymous

    bullshit
    weighted lunges will clearly destroy your knees

    • 3 weeks ago
      Anonymous

      yea it does seem like that

      op is sus

      • 3 weeks ago
        Anonymous

        I think he just saw the other threads about fixing pain and is baiting us into killing our knees

    • 3 weeks ago
      Anonymous

      yea it does seem like that

      op is sus

      I think he just saw the other threads about fixing pain and is baiting us into killing our knees

      Normal lunges are shit for your knees because you only go to 90 degrees of knee flexion which just so happens to be one of if not the most common part of the range of motion to injure your knee in (Remember the video of that retard doing weighted machine sissy squats with his hips locked? His patellar tendon exploded when he reversed into the positive when his knee pretty much exactly at 90 degrees). ATG split squats go to 140+ degrees of knee flexion, they're not remotely comparable to regular lunges.

      yeah I know about those I just haven't found the right equipment for it at the gym yet. I'm considering doing some sort of DIY contraption but honestly afraid I'm going to snap my shit up and end up on some gym fails compilation video.
      So...for now with me, it's mostly sissy squats and I do a lot of those limbo squats that sort of are static nordic in a way but standing up.
      Thanks for the advice anyways, I appreciate you looking out for me. I might talk to the gym owner, see if he can whip up a machine/device for me. He's a cool dude like that. He already got a dip stand area installed because I asked and now everybody using it.

      If you can't get a setup for nordic curls you could try doing 2 leg up 1 leg down hamstring curls, they'll be a bit more similar to nordics than regular ones. Or find a way to change the strength curve so that it's the most difficult when your hamstrings are stretched instead of contracted. That being said, there are a ton of options for doing nordic curls so it'd be better to try to figure out that first.

      • 3 weeks ago
        Anonymous

        Yo me

        yeah I know about those I just haven't found the right equipment for it at the gym yet. I'm considering doing some sort of DIY contraption but honestly afraid I'm going to snap my shit up and end up on some gym fails compilation video.
        So...for now with me, it's mostly sissy squats and I do a lot of those limbo squats that sort of are static nordic in a way but standing up.
        Thanks for the advice anyways, I appreciate you looking out for me. I might talk to the gym owner, see if he can whip up a machine/device for me. He's a cool dude like that. He already got a dip stand area installed because I asked and now everybody using it.

        again, you know what? what you said about inversing the strength curve sort of makes sense. I've been doing this thing sort of instinctively, tell me if it makes sense. When I go on the leg extension machine, I pop in a rep, then I hold it for a long time, and during that time, because it's one of those open-back leg extension machines, I can sort of like lean back and even do side flexions on the abs and stuff. And lately I've been doing that, and really feeling that hammie stretch at the top of the muscle insertion, especially when I'm almost sort of like vertical with the curl completely laid back, just holding in the tension at full ROM.
        Do you think that's a good thing to do? I feel like the top part of my hammies is the least worked and strong part of the muscle and I've had the dreaded ''hamstring pull'' thing happen to me before while doing squats, some time ago and it happened around there, like real high up the leg around the ass.
        Anyways do you think what I'm doing is helping and is it similar in a way to nordic curl? Bc I really just fuck around instinctively sometimes then I find it hits a part of the muscle where I'm weak so I keep doing it but I don't know... Anyways thanks for your opinion bro I appreciate you giving some tips and information about this. Respect.

        • 3 weeks ago
          Anonymous

          What's a deficit RDL and what's the benefit? I've been looking to implement more compound movements (moving away from a machine circuit type of lifting) and I'm interested in learning about movements or specific mods for them like ''deficit'' so I can build some nice routine for me. What's exactly a deficit RDL ? Thanks for explaining bro, much appreciated you sharing your experience.

          >I feel like the top part of my hammies is the least worked and strong part of the muscle and I've had the dreaded ''hamstring pull'' thing happen to me before while doing squats, some time ago and it happened around there, like real high up the leg around the ass.
          >What's a deficit RDL and what's the benefit?
          More hamstring-biased hip extension work will probably help a lot here since this problem is more related to the upper part of the hamstring, deficit RDLs are probably one of the best exercises for this actually. Deficit RDLs are just Romanian deadlifts where you are elevated so you can go lower without the plates touching the floor, and thereby get a greater hamstring stretch. It's the natural continuation of the regular RDL because over time as you go do reps to the maximum length your hamstrings will stretch to your hamstrings will get more flexible over time, eventually leading to the issue that despite having your knees behind your toes and your back neutral/arched you can no longer fully stretch the hamstrings without the plates touching the ground. At this point you need to add a deficit, or widen the grip (I'm currently doing both as I can't go deeper without crushing my toes lmao). Doing RDLs down to below your kneecap like most people just ends up being an ego-lifting exercise unless you're just starting to do them and don't ahve the flexibility yet because most people can easily go a lot lower if they actually tried, and therefore won't need to use anywhere near as much weight which needlessly fatigues you for no benefit.
          >Anyways do you think what I'm doing is helping and is it similar in a way to nordic curl?
          I have no idea because I can't see what you're doing exactly but if it feels like it's doing something positive, keep doing it.

        • 3 weeks ago
          Anonymous

          What's a deficit RDL and what's the benefit? I've been looking to implement more compound movements (moving away from a machine circuit type of lifting) and I'm interested in learning about movements or specific mods for them like ''deficit'' so I can build some nice routine for me. What's exactly a deficit RDL ? Thanks for explaining bro, much appreciated you sharing your experience.

          [...]
          >I feel like the top part of my hammies is the least worked and strong part of the muscle and I've had the dreaded ''hamstring pull'' thing happen to me before while doing squats, some time ago and it happened around there, like real high up the leg around the ass.
          >What's a deficit RDL and what's the benefit?
          More hamstring-biased hip extension work will probably help a lot here since this problem is more related to the upper part of the hamstring, deficit RDLs are probably one of the best exercises for this actually. Deficit RDLs are just Romanian deadlifts where you are elevated so you can go lower without the plates touching the floor, and thereby get a greater hamstring stretch. It's the natural continuation of the regular RDL because over time as you go do reps to the maximum length your hamstrings will stretch to your hamstrings will get more flexible over time, eventually leading to the issue that despite having your knees behind your toes and your back neutral/arched you can no longer fully stretch the hamstrings without the plates touching the ground. At this point you need to add a deficit, or widen the grip (I'm currently doing both as I can't go deeper without crushing my toes lmao). Doing RDLs down to below your kneecap like most people just ends up being an ego-lifting exercise unless you're just starting to do them and don't ahve the flexibility yet because most people can easily go a lot lower if they actually tried, and therefore won't need to use anywhere near as much weight which needlessly fatigues you for no benefit.
          >Anyways do you think what I'm doing is helping and is it similar in a way to nordic curl?
          I have no idea because I can't see what you're doing exactly but if it feels like it's doing something positive, keep doing it.

          Forgot to mention, I also pause at the bottom now (literally just started doing this today actually), simply because spending more time in the stretched position is both good for improving flexibility (duh) and hypertrophy. Also slow eccentrics are especially good on hamstring exercises, so definitely do those as well.

  8. 3 weeks ago
    Anonymous

    These any good to help with knee tightness as a low intensity stretch?

    • 3 weeks ago
      Anonymous

      Knee tightness would be helped by anything with full knee flexion so yes it would be good for that

      bullshit
      weighted lunges will clearly destroy your knees

      is OP a troll? these are like number one knee killer exercise

      they're the number one knee fixer exercise
      >t. annihilated my knees divebombing on squats when I was dyel, these helped fix them

      • 3 weeks ago
        Anonymous

        My knee does need some help relaxing after heavy squats, been doing lower weight 3x8 10-15lbs beneath my 5 rep working sets to help... but I think I pinched my nerve in my elbow or something which has knocked me back again

  9. 3 weeks ago
    Anonymous

    is OP a troll? these are like number one knee killer exercise

  10. 3 weeks ago
    Anonymous

    >do bicycle cruncheS after SquatS
    >doeSnt hurt but kneeS make a Soft popping Sound on every rep

    What's happening?

  11. 3 weeks ago
    Anonymous

    strained my abs doing these

  12. 3 weeks ago
    Anonymous

    I also do weighted duckwalks with a sand walk to help with my knees. There's a long history of knee and ACL injury in my family. We have busted knees.
    I do the split squats, lunges, pistol squats, sissy squats, duckwalks etc really well naturally but I still feel like my knees are weak and buckling often still.
    At this point I just live with it, with the threat ever so present of busting a kneecap but oh well can't let fear prevent you from living your life.

    • 3 weeks ago
      Anonymous

      If it's specifically the ACL maybe you should give nordic curls a try, iirc they significantly reduce the chances of getting an ACL injury.

      • 3 weeks ago
        Anonymous

        yeah I know about those I just haven't found the right equipment for it at the gym yet. I'm considering doing some sort of DIY contraption but honestly afraid I'm going to snap my shit up and end up on some gym fails compilation video.
        So...for now with me, it's mostly sissy squats and I do a lot of those limbo squats that sort of are static nordic in a way but standing up.
        Thanks for the advice anyways, I appreciate you looking out for me. I might talk to the gym owner, see if he can whip up a machine/device for me. He's a cool dude like that. He already got a dip stand area installed because I asked and now everybody using it.

        • 3 weeks ago
          Anonymous

          [...]
          [...]
          Normal lunges are shit for your knees because you only go to 90 degrees of knee flexion which just so happens to be one of if not the most common part of the range of motion to injure your knee in (Remember the video of that retard doing weighted machine sissy squats with his hips locked? His patellar tendon exploded when he reversed into the positive when his knee pretty much exactly at 90 degrees). ATG split squats go to 140+ degrees of knee flexion, they're not remotely comparable to regular lunges.
          [...]
          If you can't get a setup for nordic curls you could try doing 2 leg up 1 leg down hamstring curls, they'll be a bit more similar to nordics than regular ones. Or find a way to change the strength curve so that it's the most difficult when your hamstrings are stretched instead of contracted. That being said, there are a ton of options for doing nordic curls so it'd be better to try to figure out that first.

          Also you could try reverse step up variations, I started doing them consistently because I was getting knee pain from deficit RDLs of all things (weird because ATG squats felt completely fine), so far the pain has reduced significantly to what it was before. No idea if it'll do much for you but it targets the VMO specifically so it might help as the VMO helps to stabilize the knee.

          • 3 weeks ago
            Anonymous

            What's a deficit RDL and what's the benefit? I've been looking to implement more compound movements (moving away from a machine circuit type of lifting) and I'm interested in learning about movements or specific mods for them like ''deficit'' so I can build some nice routine for me. What's exactly a deficit RDL ? Thanks for explaining bro, much appreciated you sharing your experience.

    • 3 weeks ago
      Anonymous

      im afraid to do regular duckwalks
      like leg bending to the inside and moving duckwalks
      i hear every kneecap knock and almost dislocate with each step
      i can go straight atg duckwalking tho
      do lunges and pistol squats help ? heard they make shit worse, heard they make shit better

      • 3 weeks ago
        Anonymous

        honestly bro same. I hear all kinds of shit.
        Obviously the experts, the athletes are all doing this shit to cope/prevent injuries so I imagine its not voodoo and actually has some effect.
        Regardless I think it's a damned if you do, damned if you don't situation where you can't just paralyze yourself at the knee for fear of ever hurting it, you might just actually make it happen by weakening it.
        I think the key is to really warm up and stretch out those knees early, like way early into the day and make sure they're solid before you go on out doing shit into the world because I think the problem at least for me might be when I get ''cold knees'' and they've been immobile for a while (sedentary job) and they go all buckling and weak. So I guess I think for me the key is constant or regular mobilization or else I might put myself in a position where I have to make a quick move and my knee just buckles and pops out. I mean that's how I picture the risk scenario.

  13. 3 weeks ago
    Anonymous

    I do walking lunges every leg day, it's really helped my flexibility.

  14. 3 weeks ago
    Anonymous

    reverse lunges are based
    hit my ass like nothing else no homer

  15. 3 weeks ago
    Anonymous

    lunge walks are fine, but this shit hits the fan and is a multi-functional for correcting posture, bad knees, shoulder stability and of course strengthens your spine. Win win I'd say, combine the two for a good beginner tier workout.

    • 3 weeks ago
      Anonymous

      Let's up the game a little.

      • 3 weeks ago
        Anonymous

        This is pretty decent what I do is work it into my routine so say I place a water bottle on the floor in the gym I will pick it up as if I'm picking up a single leg deadlift

        • 3 weeks ago
          Anonymous

          I always warm up with Warrior 1 --> 2 --> 3. It really gets my quads warmed up for squats and diddies.

          • 3 weeks ago
            Anonymous

            *quads/hammies

          • 3 weeks ago
            Anonymous

            Does it help warm you up for your boyfriend to bend you over too?

    • 3 weeks ago
      Anonymous

      I can get the other stuff but how do these help your knees?

      • 3 weeks ago
        Anonymous

        You basically stretch your entire body from head to toe.

      • 3 weeks ago
        Anonymous

        look up lower cross syndrome

        • 3 weeks ago
          Anonymous

          I can see it doing a bit for abs/erectors but there's not enough load for glutes and there's no stretching of the hip flexors going on.

  16. 3 weeks ago
    Anonymous

    I genuinely get weird muscle cramps when squatting 65 to 75lbs ATG. Is this exercise a good alternative to squats?

    • 3 weeks ago
      Anonymous

      It won't be as good as squats for general leg hypertrophy due to less stability but it'll still work as long as you progressively overload over time + you do have the benefit of never being limited by your lower back

      • 3 weeks ago
        Anonymous

        >It won't be as good as squats for general leg hypertrophy due to less stability
        I'd say Bulgarian split squats are probably better for hypertrophy than squats because the relative loading is higher
        If you do BSSs holding two 35kg dumbbells it's the same for a single leg as squatting 3pl8, but you also have your upper body weight supported mostly by that lead leg. It certainly has greater glute activation than standard squats.

      • 3 weeks ago
        Anonymous

        Sounds great honestly, I'd prefer to work stability over pure hypertrophy

        >It won't be as good as squats for general leg hypertrophy due to less stability
        I'd say Bulgarian split squats are probably better for hypertrophy than squats because the relative loading is higher
        If you do BSSs holding two 35kg dumbbells it's the same for a single leg as squatting 3pl8, but you also have your upper body weight supported mostly by that lead leg. It certainly has greater glute activation than standard squats.

        > Bulgarian split squats
        QRD on these?

        • 3 weeks ago
          Anonymous

          >QRD on these?
          Pain and suffering mostly
          But they have great carryover to deadlifting and general balance/mobility as well as blasting your legs

          • 3 weeks ago
            Anonymous

            I'll check them out thanks anon

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