♪ Bob and Brad, the two most famous physical therapists ♪
♪ On the internet ♪
- Posture, posture.
- 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.
- We'll get to this in just a second, what he's doing here.
Today we're gonna talk about the three best leg
and quad exercises at home using body weight.
We're gonna show you beginner to advance.
So everybody can do this, we have no excuses.
- Bob, this works large muscle groups,
burns some calories, shapes those legs and hips,
and improves your balance. - Yeah,
really everybody should be doing
some form of this, if possible.
- Right. - By the way,
if you're new to our channel,
please take a second to subscribe to us.
We provide videos on stay healthy, fit,
pain-free, and we upload every day.
Get a chance, go to our website, bobandbrad.com.
We're always giving something away,
no matter what the week is.
This week we're giving away one of
our Bob and Brad grip strengtheners.
Also builds your forearms up to make 'em look like Popeye.
(Brad grunts)
You'll be able to choke a chicken
after you're done with that.
You can also go to Facebook, and you'll find the contest
pinned to the top of the page, our Facebook that is.
Go to Twitter, Instagram or TikTok
if you wanna 60 second version of our program.
- That's right, Bob.
All right, as we mentioned, this is one of the,
something you can do at home, with body weight, and--
- And really don't need any equipment.
- Right, exactly.
- Stuff you normally have at home.
- And believe me, even if you're a big strong brute,
I think we're gonna be able to challenge you
with just body weight. - Sure.
- Or beginners, it doesn't matter,
if you have a hard time getting out of a chair,
this is even more important for those people.
- That's right, because you're gonna find
if you can't get out of a chair,
that's just gonna get worse.
Because you're not strengthening the muscles
that help you get out of the chair.
- Right.
So Bob, this is the point in the video
where people are saying-- - They're babbling.
- They're babbling. - All right,
I'm gonna let you handle this, Brad.
I'll just make comments.
- Be nice, Bob. - All right, I will.
- Be gentle, okay so we're gonna start beginner.
Now, we're actually gonna drop down to in a seated position,
and all's we're gonna work on is the quadriceps.
It's a large muscle group, very important.
But if you're having a really hard time
getting out of a chair, or you feel
like your leg is collapsing sometimes
when you walk and you feel like you're gonna fall,
or maybe you have, this may be a good place to start.
And it's a simple, what we call long arc quads,
or knee extensions, and it's working the quadriceps.
And we're gonna do 'em, start with the knee
at a 90 degree angle here, bring it out to straight,
as straight as you can get it.
You're gonna get a hamstring stretch here as well,
which is good, and then back down.
This is not acceptable. - Yeah,
you're not getting any strength that way.
- Right. - And what's nice about
this exercise, this is one you can sprinkle
throughout the day. - Right.
- [Bob] Whenever you're sitting in you chair,
and if you still watch TV with commercials,
you can do it on a commercial.
- Right, but do it in a nice upright chair like this.
If you do it in a couch or a soft recliner,
you can do it, and it's okay, but this is much better,
you'll get better benefits. - Yeah,
we always want posture too, so.
- Right, good posture.
And make sure you do both legs, 10 repetitions
at a time is a good number to start at.
You can build up to 15.
You could go up to 20, if you want.
But if you're going up to that high and it's getting easy,
it's time to add some weight. - Right.
- Now, this is an ankle weight, a three pounder.
You're probably need a one or a two pounder.
- [Bob] You can get these online.
Or you can get them at any big box store.
A lot of the big box stores have 'em, so.
- Now, I've had people that they don't have
a lot of money, or it's a temporary thing,
they're gonna go from the ankle weight to something else
and just use it for a week or two.
Get your winter boots out.
For those who live in that kinda climate
like here in Wisconsin or Minnesota.
You know, a winter boot weighs a couple pounds, typically.
- [Bob] Right, adds on some weight.
- And it works good.
Sometimes I'll have people hold their knee here
to stabilize it, just so they get better mechanics.
And there's a big difference there
between no weight and--
- [Bob] Well, sometimes too, depending on
if you're on a chair that goes out a little further,
just put a rolled towel underneath it too.
- Oh. - But that won't
work here, will it?
I don't think you can get back far enough.
- If I scoot back. - Just gives it
a little more support. - Excellent point, Bob.
- Right. - Okay,
let's go on to the next exercise.
Let's say those are getting easy,
or those were too easy to begin with,
then you need to go on,
just fast forward the video a couple minutes ago.
(Bob laughs)
And in a nice firm chair, we're just gonna
simply do sit to stand, like this.
Now, you may need to push off the armrests.
We're gonna do 10 of 'em.
And you'll feel those quads.
This is working the quads, the hamstrings,
and the hips, lotta muscle groups here.
Can I have the Booyah Stik?
- [Bob] Yeah, if you're a true beginner,
you may wanna start off with a set of five.
- Yup. - You know,
if it's just too much for you.
- There you go. - 10.
- And look at the posture.
I'm trying to avoid this. - Yes.
- And going forward.
- [Bob] You're too weak if you have to get up like that.
- Right. - Where you lean way forward.
- Use the armrest, if you need.
- [Bob] Right, keep that form.
- To keep that posture.
Just use a cane, or we use a stick,
a longer stick, we use a Booyah Stik.
Just a little bit makes a big difference,
just to get a little extra push.
Now, I have a cushion under here.
You can use a pillow.
If you get a cushion, I got about two inches,
that's notably different to have that.
You may wanna start with that pillow or cushion.
And after 10 is easy, get rid of that and--
- [Bob] Yeah, I've had patients that literally,
it took us maximal assist to get them out of the chair.
- Yeah. - But if we put
a two inch cushion in there,
they almost could get up on their own.
- Right.
- It's funny, it really gives them the leverage.
- So the height of the chair,
you may have chairs that are different heights.
- Right. - A lot of times
17, 18 inches is pretty typical.
If you have a taller chair that may be where you start.
And then go to a shorter chair.
- Right. - And work that.
Again, using a cane or a stick can make a big difference.
The next thing you're gonna move on to,
if you can do 10, and sometimes you take your cane
or your stick and go like this,
if you can do 10 like this,
this is even a little more advanced,
then it's time to go to the single leg.
Now, this is more athletic people.
If you're 60 years old
and having difficulty getting out of the chair.
- [Bob] Glad you mentioned that.
- Yeah, this is for the-- - And if you're tall.
- Yeah.
- [Bob] (laughs) Which sounds like me.
- Yeah, Bob's six foot six, that makes a big difference.
Shorter people are gonna do things more comfortably.
Okay, so the single leg, you could use an arm rest.
I don't have one here,
so I'm gonna use a stick, same thing basically.
And we're gonna go up like this,
with good control, and back down.
Now, I'm going to put this in there so I can--
- [Bob] You look like one of those Russian dancers.
- Well Bob, yeah I'm gonna try out.
- [Bob] I think you could make it.
- I'm gonna try out pretty soon.
And we'll do a demonstration, there we go.
Now that makes a big difference, okay?
- Sure. - And if you can
do 10 of those, ooh, quads are feeling it, that's good.
- [Bob] Yeah, that's gonna work ya.
And you're working the glutes too.
- Oh right, right, right, this is good.
I'll see if I can do this.
- [Bob] There you go.
- And look at the balance I'm working on.
I'm really focusing visually.
And if I take this out,
I don't know if I can do it this way
with this chair like this.
- Oh, you did it. - Yeah, if I practice.
I'll show you what I do.
'Cause I don't do this, I do the next one.
- Sure. - So the next option
is just simply, not simply, but lunges.
I like to go out about two to three feet out,
good posture, I'll use the Booyah Stik for balance,
you don't have to, and I simply--
- He dips down. - Dip down.
- [Bob] He's not dipping forward.
- I'm not going this. - Yeah.
- And look at my knee, I'm not doing this.
This is a really common mistake.
- Yeah, this is very hard on the knee.
You mind if I take it just for a second?
You don't want the knee to go past
the plumb line here. - Of the toe.
Right. - Right.
- See when I get to it-- - Right there,
then he dips down.
- Right, and I think about my back knee, back here
just barely touching the floor,
because that can hurt if you bang your kneecap on the floor.
- Yeah, and that takes a while to develop that form.
- Yeah. - And have
the strength to do it.
- Right, that control is very critical.
So I'll do 10 of these,
and then I'll naturally do 10 on the other leg.
If this becomes too easy,
you can do the overhead, it works balance.
And again, this is for
that athletic person, those stronger people.
And then the ultimate at home,
if you put your toe on a chair back here,
and then start out like this,
this becomes harder yet plus you get a hip stretch benefit.
Do that, boy, if you can do these,
sometimes if I feel aggressive
I'll put the stick on my shoulder.
- [Bob] Look at you.
- And do that.
But again, I've been doing these
for over a year consistently three days a week.
- Sure. - When I started,
this was one of my hardest exercises to do.
It's still hard, but I can do it.
- [Bob] And you're older.
- That's right. - And yet you're stronger.
- Yeah, well I'm still 57.
I was 57 last year too, Bob.
- You were? - Yeah,
well, after October.
- Are you on a holding pattern or what?
- Right, I'm trying to hold on
to this age as long as I can.
My wife turned 59, so she's getting nervous about the big--
- Don't tell her age, don't say,
oh my gosh, what are you?
- Why Bob, Why?
Fix it, it's too late.
- Remember Brad and I can fix just about anything.
- Fix that for-- - A broken heart.
But Brad's gonna find he can't
fix his marriage if he keeps this up.
- (laughs) Yeah don't tell her,
she won't watch this episode.
- She won't watch it, shh, everybody be quiet,
thanks for watching. - My quads are sore now.