♪ Bob and Brad the two most famous ♪
♪ Physical therapists on the internet ♪
- Hi, Brad Heineck, Physical Therapist.
- Mike Kenitz, Physical Therapist Assistant.
- And together, we are the most famous therapists
on the internet.
- In our opinion, of course.
- There ya go.
Today's title of our video is:
"7 Best Body Weight Leg Exercises."
You can do 'em at home, for the beginner,
as well as the advanced.
Including the Superman exercise,
which I've just discovered and I really like it.
We're gonna use the Flige straps for some of these.
- Yup. - But no heavy weights,
anything like that, everything will be done at home.
- And the Flige is actually our giveaway this week.
So before we get started,
please like/share/subscribe to our channel,
you can check is out bodandbrad.com at our website.
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- There you go.
You're gettin' almost as good as Bob at that.
- That's a lot to say really fast.
- It is a lot to say, takes practice.
Okay, so leg strength.
You know, you do power lifting with big iron bars and...
- I do squats, yeah.
- Squats, all that stuff.
I don't that, I do all my leg strength training
with body weight, 'cause it's simple
and I can do it at home.
So everyone has their own way.
But this is for the people that want to do it at home.
For seniors, these exercises, we got two or three of 'em
that are gonna help you strengthen your legs,
help you prevent falls.
Also, they're using large muscle groups,
so a lot of?
- Calorie burning.
- There ya go, if you want to lose some of that weight.
And for the athlete, we do have some exercises
that are gonna help you with balance, core strength.
Anything else, Mike?
- Yeah, we still have 'em.
I do some body weight exercises as well,
with moving actual weights. - Sure.
- So they're good to incorporate into any routine.
- Right.
And I'm exited about using the suspension straps,
'cause it's something new to me.
So, shall we get started?
- Sure.
- Hey, that's a nice hat.
- Thanks, I'm working on a sponsorship.
It hasn't happened, yet.
(laughs)
- Don't worry, it all takes time.
Okay, so this is gonna be one for the beginner.
Have a chair, a good solid chair.
Mike is using a folding chair, I wouldn't recommend that.
We're just doing it 'cause we don't have the second one.
- We have limited seats, here.
- Right, the other one has been taken away.
We're in the process of moving pretty soon,
so we're excited about that.
So sitting more towards the edge
of your chair with good posture.
Mike's gonna show the sagittal view,
I'm gonna show the side view, the lateral view.
And now, if you cannot get up like this,
you can put your hands on your thighs.
Up tall, looking up a little bit to maintain that posture.
And just go sit to stand, and back down.
Now, if you do have a balance problem,
you're gonna want to, once you get up,
this could be for someone who has a walker, even.
You put the walker right in front of you,
so you have something to hold, to balance, okay?
Arm rests would be a nice thing to use, if you need 'em.
If you don't, this is a good place to start.
So up, and we're gonna do ten of these.
- Right now?
- Yep, well no.
We're not gonna do 'em now. - Oh okay.
- Okay, if that's too easy,
if you can do ten with pushing off your legs,
you can put your hands together gently and do that.
It's just a little bit harder,
and it's gonna work your balance.
- You can look grumpy too, and gold your arms.
- Yup, there ya go. (chuckles)
Grumpy. (laughs)
There ya go.
And down.
10 to 15 is a good repetition to go from.
And this, I like this one, Bob had started this one.
You're gonna go up like this, it's good for your posture.
And you're gonna find this is harder,
and balance wise it's more.
We're gonna go to there, okay.
- This is definitely for the younger person,
or someone with good shoulder mobility.
- Right, exactly, good point.
- And control going down, don't just drop into your chair.
- Now this next one is definitely more for the athlete.
This is in the chair, that's why we're gonna jump to that.
It's the single leg sit to stand.
I need to use the Booyah Stik, or you could use anything
that you can put your hand on, a cane, another chair.
Mike's strong as a bull, and he can do it without anything.
- Tools?
- So we're just gonna go up like this.
And try to go down with good control.
Oof!
And I started doing these particularly in the winter time
this last winter, and I never did get to 10.
It was burning a little bit too much in those quads.
Good quad exercise.
- They'll get burnin'. - Yeah.
- Definitely a balance one.
Just kick your other leg out straight,
it's a little easier to do both legs.
I find I use a little momentum to get up forward.
Then going down, just control it.
- Sure.
- If your foot is closer to you,
it's gonna be a little easier.
If I'm out here, I can't get up like that.
I can, it's just a lot more momentum based.
- Sure.
- So just bring your foot closer to you,
it's gonna be easier.
- Better to do it with better control
to make it a little easier.
Don't try and outdo yourself.
- You can even see, sometimes when I go down,
my knees going in or out.
- Ah, a lot of stability.
That's why these are great for balance.
All right, now we can take the chairs
and put them off to the side for a second.
And we're going to do what we call posture squats.
You can do 'em without the Stik,
we're gonna show you the Stik
just so that you understand the proper form.
- Got my Stik.
- All right, you ready Mike?
- Sure. - All right.
- I'll go front profile.
- So the reason we have the Stik
is so that your body's in good form.
So it's, why don't you turn around once, Mike.
So the Stik is going to touch here at the buttocks,
between the shoulder blade, and at the head.
If we turn this way.
Now you can use anything that's four or five feet long.
Piece of dowling, a broom handle, etc.
Or you can just shoot from the hip
and assume you're in good posture.
- Yep. - That's what I'm gonna do.
And one thing that does,
is if you have your hands up like this
and you look up towards the ceiling,
and you just start doing squats.
Now Mike, you do a lot of squats with and without weights,
and you were just telling me that if you do volume,
a number of these, you really start to feel it.
- Yeah, if you start doing up to 100, 200, 300 reps
after you already do other leg exercises,
it gets very exhausting.
I mean, I typically would do 20 to 40
because you'd be so tired.
- Right. - Yeah.
- And the normal person, like me,
we're gonna shoot for 10 of these, maybe some more.
You'll feel it working.
Everyone has their own level and ability,
and that's what we're looking for, here.
- I don't actually bring the Stik in the gym, though.
- You don't?
- I'd look a little, I look weird enough, but with that?
- Oh Mike, why? Why? (laughter)
This is like working with Bob!
Okay, here we go, lunges.
This is one of my favorite ones, too.
Mike's gonna do the advanced one,
I'm gonna do the one for the average person.
And with a lunge, make sure,
I'm just gonna put this here so you understand
a vertical plum line, there.
The knee does not go past that.
And that's going right from the toe up.
So once we get to there, the rest of the lunge is to here.
Don't let your kneecap back here bang into the floor.
Especially if you're doing it on a hard floor, it hurts.
We don't need that.
Okay! - That's all your showing?
- Well, you're gonna show the more advanced technique.
- Of you're gonna show your back posture and everything.
- Oh, that's a good idea.
- Okay, so your rear leg is gonna be elevated,
on a bench, a chair, whatever works for you.
You have to kinda hop your other foot out forward more,
so you're not too far back.
- A lot of people might hold on to something.
- Yeah. (chuckles)
- But no, you said you don't bring that into the gym.
- No, I don't bring it to the gym.
(chuckles)
So all I'm doing is going down.
I'm focusing on this leg, this leg can help push,
but you want to focus on the leg that's forward
to do the work.
You know, once this becomes easy for you
and you master it, if you're in the gym,
a younger person, then you grab dumb bells.
I've seen people do it with bar bells.
Some people on a smith machine,
where the bar bell is fixed to the machine.
- Does anybody ever just jump on someone else's back
and do 'em?
- You could, I guess?
- Now do you actually do 'em
with your knee touching the floor?
- Typically I do, just 'cause
I know I'm going deep enough, then.
Sometimes, if you're using a bench,
some bench heights are too much.
So sometimes I'll put like a,
you know what an abdominal pad is?
Or something soft that cushioned.
- Yep.
- So my knee touches that, it doesn't bother me.
- Right, or at home.
- My gym floor is padded, too. - Sure.
- So if you have a hard surface,
I would not bang my knee on the ground.
- Right, I normally do it just like within an inch or two,
and I'm perfectly fine with that.
All right, now we're gonna go to the suspension straps.
Okay, now the next exercise,
you do need to have the suspension strap.
It happens to be our giveaway this week.
- Yup.
- So can you give us more information on that?
- These are the Flige straps.
If you look down below, there's a discount code
for 30% off if you use our code.
And also the website link is down below, as well.
And we have 'em fastened up to the wall anchors,
so they do not come with wall anchors, you can buy 'em.
There's also options where you can put it in your door.
But they do come with these carabiners to hook into them.
- Right, and we find that if you use the door,
these are superior to the door.
- Yeah.
- That's how we're gonna show it.
These are excellent quality straps,
we would not promote 'em otherwise.
So let's go on.
You're gonna use these just for balance.
Let's adjust these down to number seven.
They work really nice, you can adjust it.
- They have the numbers on there.
- The numbers so it's easy to get both sides.
Now this is gonna be more for the beginner.
The nice thing about the straps is, believe it or not,
they not only help work the legs
but a lot of core and posture.
And we're just gonna do simple squats
and leaning back a little bit.
If this gets too easy, you simpably...
"Simpably". (laughter)
Lift your toes up, so you're on your heels.
And keep good posture with your back.
We're doing this.
This is not what we want to do.
It's back like this.
And just lift your toes up.
You can definitely feel the difference.
- When you're squatting, you always try to break
at the hip joint and the knee joint simultaneously.
Some people break at a different position
earlier than others.
And yeah, good posture is always important.
- There ya go.
When that gets too easy, you can do ten of them
and it's like, "I need something a little more challenging."
We're gonna simply increase the angle here.
I'm gonna let the elbows go out like this.
And this takes some comfort,
you have to get used to the straps
if you're a beginner at it.
And again, feet flat on the floor.
And I'm gonna work like this.
Comments, Mike?
- Yeah, you can also do these,
well I guess you should probably wear shoes.
You can do 'em barefoot, I actually use...
- Depends on if so your feet cannot slip on the floor.
Because that's a big issue.
- Yeah.
- So you need something grippy, for sure.
- I just feel really weird,
'cause I know I don't use running shoes
to do leg exercises in.
- Well, this is at home! - Okay!
(laughter)
- We're not in the gym with all those
real stud muffins running around.
And we go like this.
If you do it with your heels,
you definitely need shoes on if you're gonna do this.
- Yeah.
- And a grippy carpet.
Floor you're probably gonna slide on.
I do it at home, and I can't do that
'cause I have a smooth floor and my feet will slide.
So be careful with that.
Now, for the Superman.
Now I just learned about these,
and I really thought this is a neat exercise
for at home with the suspension straps.
- I'm gonna put my feet back.
Try to get 'em as flat as I can.
- Tuck that under the arm.
- We're gonna tuck 'em under the arms.
- Tuck it into the arm put, so it goes right in here.
And you're gonna lock up here, and that doesn't change.
- So my palms are facing each other in a neutral grip.
And I get feet however wide you want.
And then you're just gonna squat down,
and then come back up.
I need to put my feet back more.
- There ya go.
- That one wasn't very hard.
- Can you get your knees to go more towards the wall?
So your butt doesn't hit the wall.
(laughter)
- Without breaking the wall, again.
- There ya go, look at that posture.
- That's now my heels on there, look at that.
- His head is up, we got good position there.
Now if that gets too easy, and you're doin' 10 or 15,
then you're gonna go to?
- One leg. - One leg!
So I would go on your right leg, Mike.
- Okay.
I'm gonna hopefully not wreck the wall again.
You can put your other leg on the wall
if you need, for balance.
That's not gonna work.
- So this not only works strength,
but you can tell it works balance.
He's wobbling around pretty good, there.
- There we go.
- Now we did find, you need to be careful
if you have drywall, which most houses do.
(laughter)
You cannot...
- [Mike] Mike pushes with too much power!
- [Brad] Yeah.
All right.
- So yeah, if you kind of stay on the bottom border
or keep your foot on the floor, it works that way.
- There you go.
And we got a bonus here, Mike said we're gonna show the... ?
- Oh, if you can do a pistol squat.
I cannot do them normally.
People that are really good,
can just do a one legged all the way down.
I don't have that hip mobility.
But you can use these, you can grab up tall if you want.
Because the wall is here,
I'm just gonna use the wall to slide out.
You just go down, and push up.
You can use your hands to help a little bit
if it's awkward when you get down
"in the hole" as they call it in squatting world.
- Oh sure.
- Get down in the hole.
But yeah, these are another option
for your more advanced person.
If you're really advanced,
you can do 'em without holding on, which I cannot.
(laughter)
- Okay, very good.
Thank you very much!
Body weight exercises at home,
from beginner to advanced.
- I need a fan.
- You're getting warm, aren't you?
- I'm sweaty.
- All right, well very good.
You can take a shower right after this.
- Okay.