♪ - 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.
- Single best leg strength exercise
no equipment at home.
You can do it at work.
This is the course in our opinion.
- It is, but you'll understand why in just a few moments
we're gonna show it to you.
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- Yeah. It's very unfortunate for them.
- Yeah.
- But anyways, we're talking about legs strength.
So if you wanna work general length strengthening
and you don't want to go to a gym
and buy lots of heavy equipment, there's good news for you.
This exercise works great.
It not only strengthens the quadriceps and the hamstrings
but the hip extensors that glute Maximus.
And I've got a simple modification to
work the calf muscle as well.
- I would think you're getting a little core here even.
- Oh, and a little core and the big bonus balance balance.
- Yeah. Balance.
So what is it?
- Let's get started.
Okay, well, let's get Brad started.
- It's simply lunges
but I'm gonna show you the little tricks
that make this into even the ultimate lunge to
maximize your muscle strength in that leg.
So my right leg is gonna go forward.
I'm gonna lunge.
Bob's gonna hold that to show,
First we need to show proper mechanic practice technique.
- You do not want this knee to pass the plum line there.
- Right? If you're doing this,
you're gonna put excess stress
on your knee and your patella
and you're gonna wear out your knee prematurely.
So we wanna make sure we have good mechanics.
And once we get out to here, instead of going forward
just simply go down.
- You're dipping down, right?
- Watch out for this back knee.
If you on a concrete floor or a hard tile floor
and you bump your knee into the floor, it hurts.
- So dip, dive, don't.
- Yeah, we don't, we don't need that kind of pain.
So the simplest way, if you have not done lunges before.
You can use a cupboard to hold,
I'm just gonna use the stick here
for balance the Booyah stick.
I'm gonna maintain the mechanics I talked about and go down.
As far as you would like to.
Now I have a woman,
This is unbelievable.
She's 87 years old and she's still bowling.
- And yeah, this is a great exercise for a bowler.
- It is.
If you're bowling, cuz you have to go on one leg.
- Yeah.
- And she's working on these
and I just had her for a third visit.
She's not gonna do the advanced ones, but she's
doing plenty deep enough to get her bowling back on gear.
- And my wife's on a bowling team.
And I honestly
I think I might have her start working on this
because she's having a little trouble with her knee and
and this would be a good way to strengthen it
and prepare her for bowling.
- Sure. So this is the beginner one good posture.
Make sure you're not all slumped over.
We always wanna think about posture.
That's the alternate one.
Now the next one is when you feel strong
and you're doing well with that.
If you wanna work on your balance
simply don't do it with the stick.
But the next advanced one for strengthening is go out.
Now, the farther you lunge, the more difficult it is,
so do a distance that's comfortable.
Repetitions, I'm gonna recommend three sets of 10.
You can start out with one set of 10,
and as you get stronger, add.
Make sure you rest between each set of 10.
And now this one, we simply just go up
and down 10 times, this is quite a bit harder.
And not only you're gonna feel this leg work
but the back leg is working as well.
- Now, by the way, Brad, I don't feel
like you gave proper, you know, mention of this.
- Well, Bob, let's go ahead.
- Booyah stick.
You. Don't say booya stick.
Booyah stick.
- Booya stick. Yeah. Yeah.
And you know, you can use whatever you want to hold on
but these are nice.
- We did modify 'em now they, they used to come
in two pieces and we thought, no, we like it.
That it's all one piece very strong.
- It is.
It's it's much stronger.
Now this is the ultimate lunge for, at home.
And as you'll find
that this is all you're ever gonna need is in my opinion.
Of course.
- Well, this is gonna you.
These are probably for the younger folk here.
- Yeah.
- Or you have to be like Brad, Superman.
- Yep. You, you need to, so Bob, why Bob?
Okay. So take a two by four.
I got a two by six.
And what we're gonna do that is so
we get the calf muscle involved.
I'm gonna put my fore foot on there.
Get a chair behind you.
- Safety first, now safety first.
Cause this is not an easy one to do.
- There you go.
Now I like the bicycle
and this is a great exercise for biking.
Or if you're hiking up
gonna go do some mountain for biking and hiking.
- To prepare you for biking.
- Yeah. So I'm getting my heel never touches right here.
My heel doesn't touch.
I put my foot back up on a chair.
The higher you go, the more difficult, good posture.
Trying to keep it up and down like this.
And simply do 10.
- You make this look easy, Brad, but that's not easy.
- I've been doing these for a few months.
- I was gonna say. - I started these
in the summer when I started biking
and I wanted to do better on some competition.
And I thought I need to do something.
And I didn't feel like doing exercise at the gym.
- He's absolutely right.
Because when I first started these
I couldn't do 'em at all.
And then I got better and better at 'em.
- Yeah.
But I've been doing something else right now.
So I bet you I'd have trouble doing this one.
- I'm telling you, it gets your heart rate up.
You feel your whole leg burn, great exercise.
It's just, and balance.
If you can do those without the stick, you're really
you know, high level athlete in my opinion.
- You're gonna be set for a lot of athletic events.
- So I really, I really think Bob, you
you're not gonna get much better
of a single leg strengthening exercise than this.
- Yeah. Sounds good.
Now, would you do that every day
or would you go every other day?
- I personally do those three days a week.
- That sounds about right.
- I do every other day, three to four days a week.
- Yeah. It's too much to do every day.
- Right.
Especially if you're doing three sets of 10, you know, you
if you're really getting strong,
you know strap some weights around you,
have your wife stand on your shoulders.
I don't know whatever it takes to yeah.
- I don't ever want go to Brad's house
and find out what's going on there.
- So we do enjoy our, our household.
- Thanks for watching.