♪ 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.
- Today we're gonna talk about exercise
to strengthen glutes and protect knees.
You must know this, now the idea
is that you have painful knees
and but yet you still wanna strengthen your glutes right
or you wanna, you don't want your knees to be hurting
while you're strengthening them.
- Right, or you don't wanna create
knee pain strengthening your glutes
because of poor body mechanics that you're not aware of.
So we're gonna explain that and we got
three different sets to go through.
Concepts but before we do that Bob.
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So there you go.
- There you go, so shall we continue on?
- Let's continue.
- So we're looking at glute strength.
Now, one thing that people often times do
when they wanna work those glutes is squats, okay.
Which is a good option but if you already have knee pain
or you wanna not have knee pain
and isolate the glutes, simply do a non-weight bearing
exercise, in other words don't do it standing.
So a nice, common exercise, frequently use this is kinda
I remember in PT School, couple hundred years ago
or whenever it was (laughs), this is a go to exercise
for so many people, is simply bridging.
You're doing a lot of glute work there
but not a lot of weight to the knees at all
so you're really protecting those knees
and simply, let me get these glasses off,
you go up and you extend nice and high
and squeeze those glutes together and really work.
And now, with any of these you're gonna do
three sets of 10, is my goal, if three sets of 10
is too easy and you wanna make it more difficult
there's a couple options, Bob you wanna grab me
a weight over there, oh?
- Sure.
You want the 30 pounder?
- Well, I'll try it, this is jumping up quite a bit.
You just simply get a weight, now I'm using a kettlebell
here, a 30 pounder, put that on your waist, you can use
anything, if you have some barbells or dumbbells.
- I was gonna say you can even do a band across, right?
- Sure and there that makes quite a bit of difference.
You're gonna put it right around your belt line.
Shall we demonstrate this?
- The band?
- Sure.
- Yeah they actually have a device now too.
My son's been doing these with heavy, heavy weight
and I guess it's a popular exercise in the gym now.
- So this you have to be able to stabilize the band
but even a easier way to do it is simply go one leg.
- Yeah, there you go.
- And then you don't have to mess around with the weights
and it makes quite a difference
and if you see, I got that leg extended,
this is hard but this makes it a little bit harder, yeah.
You wanna get up there, you can tell by the way
I'm grunting and snorting here
a little bit it's required more effort.
I can feel it right now, right in those glutes.
Hams are working too, the old hammys.
- That's right.
- So that's a nice way to do it.
Now if you like to do squats and you wanna continue
there's nothing wrong with that.
Couple, we're gonna go three.
- Couple things you gotta keep in mind.
- Three things for body mechanics on squats.
You don't need this but I'm gonna use it for balance.
In a couple exercises, now one thing is really common
and I think it's probably more with females
just because of something we call a Q angle
but if your knees have a tendency
to go in and I'm kind of exaggerating here
but not always, we do not want that to happen.
You want to keep your knees, if you see the boyaah stick
over the leg, we want to keep it in-line.
We call that the sagittal plane.
So the toe, the knee caps go over the toes
but not past the toes, we'll get (mumbles) in a little bit.
So keep 'em in line.
- So you don't want to go out either.
- Right, my knees don't go out
but some people may have a tendency
for their knees to go out.
- They just had another article about this.
Young girls are more susceptible to ACL injuries
because, especially volleyball players,
because they're landing like this.
So one of things we've been teaching
patients of ours is how to land.
Where you'll land with the knees straight over the toes.
- We wanna keep those ACLs.
And that, females have a propensity for that
because of there hips and some mechanical things that are--
- Exactly, so you've been seeing more ACL
injuries with them is what's been happening.
- Okay next thing, if you--
- Go from the side view, you want me to hold it?
- Yeah, so if you have a line from the toes up--
- A plum line.
- Yeah, you don't want your knees to go past like this
when you squat, you want it to--
- That puts a lot of stress on the knee,
a lot of stress on the knee joint.
- So you can see my knees and when you do that my heels
you can see stay flat to the ground.
If I go like this, I'm going up on my toes
and that's even harder to balance
when you do that so it makes for a better squat.
And make sure your feet are wide
when you do these, don't do squats with your feet together.
I have a lot of problems with that with people
who have not done a lot these before
or have been kinda sedentary in the past.
So we're gonna work that and then the last thing,
90, 90 in the hip, don't go--
- Any further than that.
- Past that, there's some discussion about that
in particular, people are really intense on squatting
but we're not gonna get into that.
- And actually if you're having knee pain
you may wanna even go less than that.
- Right, you may wanna do a half a squat.
- Shallow squats because the way the knee joint
is if you're having trouble with the cartilage
the cartilage really doesn't get worn
until you start getting down to that 90 degree.
So if you're going till much less
you're not putting as much stress on the cartilage.
- And then if you want those squats
make sure when you get up in this area
you're squeezing those buns together.
Squeeze 'em together, get maximum
effort out of those glute muscles.
Now the other one, this is kinda more I see,
probably see this exercise mostly in therapy
but maybe not, is just simple step ups.
And when I do this I'm teaching body mechanics
but it is working the glutes and we're just doing it
on one leg, you can go to some stairs
and just stand up like this but this one
you're really focusing on keeping things in line
because a lot of people have that tendency
to go in that way, just like that.
You'll see a little arc, so we want to train the muscles
to do this and keep in line.
- And again the knee is trying to not go past the toes
so there's a lot of things to think about.
- Yeah, this is much harder to do it properly
and then one other thing I want you to note
is look at this leg, I'm not trying to touch with my toe
because that's cheating, that doesn't do near as much work.
This works the quads well as well as the glute
but I pull, have my patients pull my toes up.
Keep everything in line and just touch the floor
and that's gonna work the right leg
much better, the glutes and really the quads as well.
Okay and then we're still trying to maintain,
I definitely need a stick for balance on this.
If I do it without, I can do it
but that even makes it harder yet.
So it's all relative, we're not isolating the glutes
on that particular one but we're teaching good mechanics
which is good for the knee and the glutes.
You're getting more birds with one stone.
- Can I mention the kettlebells thing?
What, this is what my wife uses for her butt.
(yells)
The reason I mention is for two reasons:
one my wife has bad knees and she can do these
and it does not hurt her and it's really, she likes 'em.
So I'm just gonna show, I'm not gonna demonstrate
the correct way but again you don't have to squat down
that far and you go like this and you thrust the hips
and you squeeze the butt together
as you're doing it, like this.
So she does like sets of 20 on these, I believe.
- She does more high-repetition?
- Yeah and spank the little wife in the butt.
(yells)
- Bob, this is a family show, we're gonna get in trouble.
Now this is a (mumbles).
I gotta say, I was just talking to a guy,
he's a professional trainer, works at a nice ritzy,
fancy golf course up in the city.
So he does one on one with all these people
who can really afford to spend money on.
And he says the kettlebell is one
of his most favorite tools to use.
- Oh, really, for golf?
- Well these people are for golf
but they're in for personal training for other things too.
Yeah, golf is often times a concern for 'em.
- Yeah and I would say the swing
is probably the most important.
Is the most (mumbles).
Probably the most prevalent one that you see the most.
- Sure, yep, I don't know, we didn't get into detail
it was at a graduation party,
you know how that can be.
Anyways, we carried on--
- We digress, thanks for watching.