- Bob and Brad,
the two most famous
physical therapists
on the internet.
- Hi folks, I'm Bob Schrupp physical therapist,
- Brad Heineck, physical therapist
- We are the most famous
physical therapists on the internet.
- In our opinion of course, Bob.
- Today we're gonna talk about
the world's greatest leg exercise.
- Did you say leg exercise?
- Yes.
- The world's greatest say no more.
- Alright. Well, we've gotta say more.
We've gotta do a video. So today we're,
I taught, I put a lot of thought into this, Brad,
and you know, one,
I liked this exercise because it's very functional.
If you
get good at this one,
you can actually use it throughout the day.
It'll help you perform activities like lift things
off the floor.
- Sure.
- Or maybe get to the floor
if you want to get to the floor
to pick something up or whatever.
- So this might be for maybe
the older crowd people 50 and over.
- Well I think it's for everybody.
- Everybody?
- The other thing, it strengthens key muscles,
quads, hamstrings,
glutes, calves, and even the plantar fasciitis
on the bottom.
Yeah, I'm talking about,
You got a cuff on yet.
- Oh my goodness.
And it also stresses key muscles,
hip flexors, hip extensors, hamstrings
and quads, ankledorsi flexors,
and ankle plantar flexors.
- Now name all the muscles in each group.
- I will do that a later date.
So it can be performed by beginners
and I'll show that version.
And Brad's going to show the advanced version.
- I am?
- Let's get into it Brad.
- Oh yes, that's right.
- We're talking about a,
I think one name for this is called the split squat.
- Split squat.
- Yep. So if you're just starting off,
what I want you to do is go next to a bed or a couch
something like this, and this is what I did
'cause I'm 61 years old
and I was doing these and I was very weak.
- Yes.
- So I would start in this position here.
- So you got a pillow under there for cushion on your knee.
Is that correct?
- Yep. And my knees to start off with Brad,
I start at about a right angle.
- So that, so the tibia vertical.
- Yeah. There's not much stress on the knee yet
to start off with. And I just use my hand to push up on
and my legs to push up like this.
- So a little assistance from this back,
you could have a chair arm, rest of a chair.
- Sure.
- Something solid.
- But the strengthening in all these muscle groups,
but also stretching muscle groups here.
- Right.
- So then I'll do this for a while.
Then I'll come down and I'll actually
move the knee forward like this.
- So you get the knee over the toes.
- And so I'm strengthening the knee in this fashion now
cause it's controlled.
- Right.
- If there's pain, I won't do it.
Any pain for any of this, I won't do it,
but it really stretches the hip flexor too at this point.
So now was starting to do it like this. Ooh,
that really
- Makes a difference.
- Works the knee harder.
- Did you yell like this at home
when you do it? Get your wife all excited?
- That's right.
- Wow.
- She's learned that it's nothing.
- She just ignores.
- So now the other little variation can do on this
Brad is look at my back toe here, what I'm doing.
Yeah.
- You got it on the floor.
- Yeah. I'm strengthening the plantar fascia with this.
- Oh, okay. So you're putting a little stress through there.
- But you can also,
if you wanna stretch
the dorsal flexors,
you can actually put it down like this and go like this.
- So it's probably best to do with shoes on.
- Yes, yeah. But I do it both ways.
I do stretch the foot this way too.
- Sure. Yeah, I like that.
You do get that stretch that bodily stretches, well,
you're doing a lot of that stuff.
- So then obviously you got to switch
to the other side eventually at one point.
- Oh yeah. You don't want to just
strengthen one side for sure.
- And you know what, it's funny Brad out of habit.
I was getting up off the floor like this.
So I was a lot stronger this way.
And, and, and now I tried to get
in the habit of giving off the floor to the other way.
And, and...
- Oh, you mean with the other leg forward?
- Yeah. I honestly had trouble getting
off the floor with the legs, like, like this.
- With your,
right leg in front?
- That's why I had trouble
getting off the floor 'cause I was so weak.
- So your dominant leg is the left?
- Apparently, so.
- Right, yeah. So you get to find out
which leg is dominant.
- So Brad do you wanna show maybe
in a standing position with the Booyah stick?
- Hell no. No I do, it's a
it's a family show.
Okay. So this, if you're a little more advanced
and you want to flow a little bit more.
I do my, I take a step back.
- Sure.
- And then down and, you know.
- Same thing.
- Yep. Yep. You can use a cane,
you can use a stick.
I got the Booyah stick in another chair.
It's nice to have something on both sides, I find.
You know, and if you can do your up and down
and I always think about,
I don't touch my knee to the floor
because I don't want to hurt it.
- Sure.
- So I just go down and maybe just a little tap
and then we can go forward. Like you said,
and get the knee.
Now with my knees, if I go too far
- You feel it.
- It's painful. So I'm a cautious with that.
And then of course do the other direction. Oh yeah.
I definitely got, my right leg is a little weaker too.
Yours too. Wow.
- It's really crazy how you'll find those imbalances.
Now Brad, if you're really advanced,
you could start adding some weights in too.
- What do you mean if?
Give me those weight. I'll show ya.
- Well these aren't really big weight.
- So yeah. It'd be like dumbbells,
but you really don't need big weights, you know,
unless you're a real bruiser, but yeah.
And then of course you really gotta work
- Hercules, Hercules, Hercules.
- Well, Chris does these with like 45 pounds.
- Does he really?
- Yeah. Chris the pharmacist on our show. Yeah.
Yeah. He's a bruiser, but that is,
- I will get to that eventually.
- Oh, absolutely. But posture is critical.
- Right.
- You know, on these.
- But it really, I have found it
the best way to stretch my hip flexors by far.
- Sure.
- They're really stretched out after I do that.
- So you get two birds with one stone.
Leg strengthening, hip flexors, stretching,
you know, what more could you ask for?
- That's why it's
the world's greatest leg exercise.
- Say no more Bob. I was questioning you that at first,
but not anymore.
- Now you concur.
- Well, be careful with everything that you do.
- Thank you.
Oh, no giveaway? Ah, that's right.
We normally have a giveaway on our channel.
- Oh we forgot that.
- But it's Saturday.
- Right?
- So the giveaway starts again tomorrow.
- So why do we have to tell them there's no giveaway?
- Well check it out tomorrow, go to Facebook
or go to our website Bobandbrad.com
and go to the giveaways section.
- Sunday it's 9:00 PM.
- We give away good stuff like mattresses and more and more.
- And more yeah. We do a Booyah stick
but probably not this time.
- Yeah.
- We don't know for sure.
- We don't know.
- They're all. they got it all turned off anyway.
- Peace.