♪ Bob and Brad ♪
♪ the two most famous physical therapists ♪
♪ on the internet ♪
- Hey folks, I'm Bob Schrupp, physical therapist,
- Brad Heineck physical therapist together.
- And together we are the most
famous physical therapists on the internet
- In our opinion, of course, Bob
- Ten excellent quad strengthening exercises.
- And these are excellent.
And not only that they're gonna be progressive.
So if you're very weak quads,
you can start there.
And if you're a high level athlete
we're gonna show you some quad strength
near the end of this, that's gonna get you.
- So we could start off with someone
who's elderly and barely have any quad strength.
- Exactly. Or after a surgery, quads are weak.
We're gonna start there and go
through 'them but we better get going, Bob.
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- Oh, that's right.
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- There you go.
Hard working.
Oh, sorry.
I didn't.
- It's a family show.
- That's right.
- Okay. Let's get going.
Quad strength.
So we're talking about these muscles right here
right above the knees, a large muscle group.
There's four muscles.
That's where they're called quad
- R A Q Quad
- There you go.
So a simple, long art quad LAQs we call 'them
as therapists is see if you
can lift your leg up to here.
I personally, don't like to use this exercise
for much strengthening, but at the beginning
it's nice to know if those quads are working.
Okay. You could put ankle weights on there
or go on a machine and work knee extensions.
I don't like it because it's not real functional.
I think you're much better
off strengthening through
a weightbearing position.
- Yeah. This is open chain.
We really prefer closed chain.
- Right.
- You know, open ended on the end here.
- Yeah. Little therapy talk there
but it's a good way to start.
And there's nothing wrong with doing these.
- Right.
- It may irritate the kneecap a little bit
if you've got some arthritis, but you'll know
cause it'll hurt and then you stop doing it.
- Right.
- Okay. But you can do these ankle weights
do two or three sets of 10 if you'd like,
but then I'm suggesting get into
the other exercises, but let's say this is going
and then you stand up
and you're feeling wobbly.
And if your knees start to buck bent
you feel like you're gonna collapse.
This is a next exercise.
I'm gonna suggest now I, I not wearing socks
or shoes for a good reason, just because
it's the best, if you have shoes on,
but some people don't have shoes
and it's hard to get their shoes on at home
but you can do these exercises.
You simply get some shelf liner, cut it out.
In some circles put it down on the slippery floor
and the floor becomes sticky now.
And now I can do these exercises
because all I'm gonna do is lean
up against this chair right behind my knees.
I'm gonna lean backwards.
Bend my knees about 20 degrees
and hold myself there.
It's a simple isometric exercise.
Hold it for 10, 20 seconds.
And then come back up and relax.
And this is gonna get you confident
and strong enough so that
when you bend your knees
you don't have that collapsing feeling.
- And what's nice about this.
Brad is, if you do lose your balance
you go down into the chair.
- Exactly. So it's safe.
- So it's, ALOP a little bit
- Right.
- This is one I like to use
with total knee replacement.
Some of the quads are really weak
or with some older people who
or whoever may be really weak
- You're right.
The person that gets up
and you can just see their legs
are not really holding them
because the quads strength isn't there.
- Exactly. The next thing we're gonna do is go
from a seated position to a standing position.
Okay. Now I need this chair here
- Can you start with arms?
- Yep. Starting with arms and good posture
and up to here. Now this may seem pretty easy,
but if your quads are weak.
This is a really nice way to get 'them strength
stronger as well as getting you functional.
So that every day when you get out of a chair
you feel steady and safe.
- I've had people that, and again, we're talking
about very weak people that weren't able
to do this, Brad, so we did raise
it up a little bit, put a cushion down.
- Yep.
- So they come from a higher surface.
- If you raise your seat, pan one inch
makes a big difference.
- Yes it does.
- On how easy it is.
- I literally had people that could not get up on
on a regular chair, but could get
up with just an inch more
- Sure you bet.
- And, and it helps to lean forward too.
If, if they have trouble
- Body mechanics
if you're working on the quads
and this is getting too easy
then think about going more straight
up and that'll work the quads even better yet.
Don't use your hands anymore.
Go like this and work all quads
and go down with good control up and down and up.
You're gonna do 10 of these.
By the time you get done with 10,
you should be fatigued.
You should sit down, take a break, have some coffee.
- Yeah. People are gonna be surprised
that it's a little harder than you think it is.
- Oh yeah, it absolutely is.
Okay. Now
now this next part is getting
a little more advanced.
Okay. Now let's grab the ball.
Could you Bob, if, if you just want
to get outta the chair and your primary goal
is to walk around in the house and
that's as, as functional or as mobile as you get
that's probably fine. Sure.
But if you wanna be a little more active
we wanna get those quads stronger.
I like the big ball on the wall.
- Yep.
- Okay.
Now I gotta have my shelf liner there.
Good strong posture with your shoulders.
In other words, we're not gonna do squats like this.
It's not how you wanna do 'them
it's back like this and down
till your femurs are parallel,
Your thighs are parallel
- And back up.
The thing we're trying to do here is not have
his knees go past the, the feet
- Right there.
- Yep.
- So the knee is not going past the toe
- Right.
- If you throw a plum line on him.
- Right.
- That's why also he is got that shelf liner there.
Cuz he he'd slide right out if he did.
- Exactly. And that can happen
with your shoes too depending on your souls.
But see this would be no good.
I'm really stressed in my knees here.
- Yeah.
- Really. A lot of stress on it.
- Get your feet out from the wall.
You don't have to have that there.
But once until you know where it is
- Right.
- Yeah. Then you kinda remove it
- And you can kind of tell when your,
your knees are not passing your toes
- You could start out pushing here.
But ideally you want to get
to here and you're gonna work 10 like this.
And if that gets too easy
and you wanna get a little stronger
then you can use some weight, you know
use a plate or any kind of weight you want
- Or your dumb bells.
- Yep. Could you grab me two canes Bob?
- Sure.
- Let's step one, one step back.
Let's say you came to this station.
This phase of the game.
And it's like, whoa, I'm too weak to do it.
You feel like you're gonna just keep going down.
Simply grab a couple canes
or you can put a chair there
and there and go off the back rest.
I'm gonna use canes.
Okay. And then you're gonna let yourself down
Slow helping as you need gonna push
up and what are we working Bob?
The eccentrics.
- Right.
- Or negatives.
So I'm gonna do a slow one going down
supporting with the cane, but then to go up
I'm gonna push up with the canes,
- By the way, this is great
for quadriceps tendonitis,
which I have and I've done.
- Okay.
- And I still do the
I do two sets of 30 of these every day, Brad
- With the canes?
- Not with the canes.
- Okay. So you've progressed.
- I've progressed.
- Right.
- My wife does these too, by the way.
- Okay, great.
- Likes them.
- They're they're wonderful.
This is a really good functional exercise.
- Once you get through the negative
and that gets pretty easy
then you can get rid of the canes
and go back to where I showed it.
If you really want to get advanced
and give me a cane again back.
- Cause you're gonna have one leg.
- Yeah. I like both of 'them actually.
- Okay.
Cross like this and now
I'm working my right thigh
but this leg is actually helping a little bit.
If you want to.
I need my canes here cuz I don't do these a lot.
This is, this is for the high level action.
- Sure.
- This is someone who really wants
to gain some strength.
Put your foot out straight
and then try it down to here.
- Ooh, doggy.
- I had a 16 year old gymnast.
She had a 20 pound plate here and she did 'them
with one leg out like this to 10 of them.
She was strong.
Believe me.
That's advanced.
- Yeah.
- Okay.
- Wonderful, good functional exercise.
- Right.
- And not with a lot of equipment really.
- Exactly.
- You don't need a big squad wrap.
- But wait Bob, it gets better.
- There's more right?
- This is for the, even the higher level athlete.
This there's no balance being taken care of here.
This is strictly strengthening.
It's nice.
Cuz it does have no stress on the back.
You're working the quads, but who does that out
In the real sport, you need to have something
that's gonna work balance,
weightbearing and strength.
You're gonna like this one, Bob.
I don't know if you do this one.
- I don't know I think I've seen it.
I'm I'm curious what you're gonna do here.
- All right. Chair in front like this
chair behind like this.
Okay.
I'm gonna do it this way.
- So the camera can see a little bit better.
- Okay.
- Okay. And we simply do.
- Wow.
- The one-legged squat.
One hand goes off as it gets easier.
Push this, stretch it out further
as you need and keep your body up here.
We're not doing this.
- I suppose with this again you're trying
to keep the knee from not going past the toe.
- Yep.
- As much as you can.
- Yep. Yep. Yep.
- And it looks like you're doing that.
- Grab that little white one there, Bob
it won't poke me in the eye.
- Good.
- There we go.
So what Bob's talking about
is I'm not going past like this.
I'm keeping that knee
behind that plum or that vertical line.
I gotta switch because my right leg
is getting tired already.
Okay. So then we should balance out,
reach back there again.
Good tall posture.
And if you can do it here and maintain all the
mechanics that we're talking about
you can put dumbbells in your arms for the real
the real strength people. Okay.
I'm getting tired Bob.
- Yeah. I can see that.