♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the Internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the Internet.
- In our opinion of course, Bob. Booyah!
- He was ready to keep doing it.
Okay today we're gonna talk about
the single best leg and quad exercises
to do at home, even for skinny legs.
I'd say this is specifically for skinny legs.
Especially for skinny--
- I disagree, I think it's for any leg.
- All right. - And I'll show you why, Bob.
Wait till you get to the end of this.
It's gonna be a challenge.
And that's why Ryan is here
cause we got someone young that can do em.
- All right, and who is Ryan?
- Ryan, thank you.
This is my nephew, Ryan
and he's here today to help us out
and he volunteered just to come in
and spend some time with us old people.
- I think he's already taller than you, by the way.
- I know it.
- Yeah, got you beat.
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- Go to bobandbrad.com, go to the giveaways section
and you'll find right now we're giving away the VARIDESK.
This is a desk, a sit-to-stand desk.
Let me come over here real quick, Ryan.
This thing is beautiful.
This thing is well-made.
It's the Pro, I'm gonna say it right this time.
Let me get the right name, Pro Plus 36.
And we're giving one of these away.
It's gonna make your life a lot better.
- There you go.
Nice work, Bob.
- All right, Brad, go ahead and get us started.
- Okay, so, we're working quads.
But not just quad, the whole leg.
And this is my favorite exercise and I can say this
it's the single best exercise for me for sure.
I bicycle a lot and I climb hills because it's hilly
and I started doing these last year
at the end of the biking season
and all winter long I did these exercises.
I can clearly climb steep nine percent grade hills faster.
I'm beating my friend Chris now.
I could never keep up--
- [Bob] At your age.
- Yeah.
And he's seven years younger than me
and I can beat him up the hill now.
- [Bob] I wonder if Chris is gonna watch this video
and what he's gonna say.
- Well, we'll see what happens.
But seriously, I really give the credit
to my hill climbing on the bike because of this exercise.
And, you know, if you understand body mechanics
they're very similar muscle groups.
- [Bob] Yeah, and a full body exercise
which I like about it.
- And it includes balance as well.
- [Bob] And core, right.
- Right, the whole thing.
It's a wonderful exercise.
- [Bob] It's functional.
- So should we show em the exercise?
- [Bob] Yeah, why don't you show the exercise?
- It's simply versions of a lunge.
- [Bob] Yeah.
- Okay depending on what level you are
now Bob said, you know, if you're a skinny little person
and you haven't done it we're gonna start out
with the more simple ones.
And we're gonna use a booyah stick.
You can use any kind of...
- [Bob] Support. - Stick you want
or a piece of furniture to hold on to
for a little bit of balance, and we're gonna go down
up, and step back.
Now, with all three versions, the mechanics are the same
your knee should not go past that vertical stick
you don't have to put the stick there it's
an imaginary line, if this happens that's too far
puts pressure on the knee and the kneecap.
We're gonna drop like here, and other thing
if you've got a hard floor and you go down too fast
your kneecap hits the floor and it really hurts
so be careful when you do that, take your time.
- The other thing I'd mention, Brad, is that you also
bring the leg forward once here.
- Sure.
- You don't want to be in like this or out like this
you want to just be straight up and down.
- Very good. Those mechanics, if you don't have those right
over time can injure your joints
so we want to keep care of our body.
- Now this is going to make you less susceptible
to ACL injuries and stuff like this when you're
performing athletics. - Right.
As well as, for older people, arthritis in the joints
it can maybe accelerate that.
Are you ready, Ryan?
Ready? Booyah!
(sticks clacking) Booyah! Okay.
Here we go, first one the standard step forward lunge.
Why don't you go over there and I'll show it
from this direction.
If you're going to step forward with your right leg
it's best to have the balance stick or whatever you have
on your left hand.
Are you ready?
You're gonna step forward.
And we're just gonna step forward, and down and back.
And two, and you know if you want to join in
on the video, go ahead, and as you do these
you'll feel mostly the quadriceps burning
but it works the whole leg, hamstring, glutes.
Now I'll do the other leg.
- [Bob] Ryan's got really good form, he's keeping
that leg straight up and down, and also the knee
is not passing the foot.
So, Brad I'm not so sure about.
- Yeah (laughs) never sure about me.
Now if you want to make this a little more difficult
and you have a stick, put the stick on your shoulder
like this, then do the same thing.
It puts in a whole new dimension of balance.
- [Bob] Now if you're young you can do it like Ryan
if you're older like Brad
you're gonna have to work up to this.
- Right.
- [Bob] And Brad has, you've been doing this for a year now.
- Yeah, yeah.
It really makes it difficult as far as balance and strength
do you notice it, Ryan?
Okay, he doesn't have a mic on but he said yes.
Now if you want to go one step more
stick up over head, and again.
Now I usually do 10 of these, and by the third set of 10
my quads are burning and I want to stop
for the rest of the day, not do any of these.
And that's exactly what I do.
Okay.
- [Bob] That looks like something they make you do
in Special Forces or something like that.
- Well, it gets you ready for it, Bob.
Now if that's all too easy, then the next one
we're gonna go from here.
Stick on the ground for balance.
The farther you lunge out, the more difficult it is.
And we're just gonna go down, till your kneecap
touches the floor, and back up.
But now we're not gonna step back.
We're just gonna go up and down.
- [Bob] Oh wow, that's-- - So just like that.
- [Bob] Feel the burn.
- Not only do I feel this quad working
but my other quadricep is working pretty good as well.
You feel that, Ryan? Oh good.
- [Bob] All right, I can actually see the quad
shaking a little bit here and there.
- Now, let's switch feet and do the other side.
So on this one, you can do the same thing
bring the stick up, add some balance component in there
and start doing your up and down.
And again, if that's too easy, both hands up over head.
- [Bob] And repeats, huh?
- Yeah. I'll do 10.
This is starting to give me a good burn.
I like it, do you like it, Ryan?
He said yes.
He said, "gimme more"! Gimme more!
Okay so we're gonna give him more.
The next one, you need a stool about 16, 17 inches high.
I find that if you go too high, you're one of those people
it doesn't work as good.
Right around seat height is good.
If you use a stool with wheels on it
it's a little more difficult, so I'm gonna do
the little more difficult one, is that okay
or did you want to?
It's fine, okay.
So the way this works, you're gonna use this
for balance again.
- [Bob] And understand, safety first, this is
an advanced move, this is probably for
the younger athlete.
- Right.
- [Bob] Unless you've been doing these for quite a while.
- Exactly, right.
So here, I'm gonna use this for balance here
good posture, we're not over like this.
We're gonna go straight down, watch the mechanics.
Does Ryan have his knees over his toes?
Looks good from here.
- [Bob] Yeah, looks like he's vertical.
- Do you notice this is a little more difficult?
Good. Do you mean that for sure?
Okay. Now let's do this.
- [Bob] (laughs)
- All right. Yeah.
- [Bob] Can Ryan do it?
- So this is what I was talking about, Bob
even if you're, got big quads
I think you're gonna find this a little challenging.
- [Bob] Yeah.
- Because you can simply go out a little deeper
as I'm trying to do with this rolling stool.
And up and down, now let's do the other leg
cause that leg's wore out.
And we still need to do...
- [Bob] You want it overhead.
- Overhead, yeah. Overhead, and down.
And up. And down.
- [Bob] What about the 50 pound kettlebell?
- Oh, yeah. Actually, there is one thing I do do.
But I don't see our...
- [Bob] The kettlebell's right there, there's a small one.
- No I was looking for a block, I put my foot on a block
makes it a little more challenging for balance.
But that wasn't part of the video.
- [Bob] Yeah, you don't need to challenge em that way.
- One way or another, those quads, those legs
your balance, everything is gonna get stronger
and better as a result of that.
I'm tired, Bob.
- Yeah, thanks Ryan for joining us.
- Nice job. - Did a great job.
- Booyah. Booyah! (sticks clacking)
- All right. Take care.