- All right, Bob.
If you wanna start a leg strengthening program
at your home, that's your level,
this is the video for you.
It's for beginners as well as people advanced--
- I gotta say Brad, you're always thinking.
- I'm telling you, Bob--
- It's that brain.
- Yeah, yeah.
It's something's up there.
I don't know what, but you'll find out this is a good one.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapist ♪
♪ On the internet. ♪
All right, this program's gonna work your hips, your knees.
Pretty much everything from the hips down--
- Hamstrings, quads. - Hamstrings, exactly.
We're gonna show you how to do it to protect your knees.
So you don't irritate your knees while you do it,
and it's easy to progress the intensity.
There is one thing that's important.
If you happen to have a knee or hip replacement,
you need to check with your doctor first
to make sure that this is okay.
- It should be, but-- - Yeah.
- To be safe. - If it's recently, maybe not.
If it's a year or two down the road, probably can.
Better be safe than sorry.
Now this is kind of like doing squats,
but it's so much easier.
It's safer and it really gives good benefits,
particularly if you're interested--
- I like this, right.
- You're strengthening your legs for going up
and down steps, hiking the hills, mountains, et cetera.
Bob, there is one tool that the people will need for this,
stairs. - Right.
- One step may be enough.
Two, or at least three if you wanna get
to the advanced level, but how you do these is critical.
You just don't go ahead and start going up
and down the steps.
We're gonna do it, my right leg.
I'm gonna go up on the first step.
If you have handrails, we're going to use those for balance,
as well as assistance for resistance level.
If you first start doing this,
both handrails if they're there, use them.
If you only have one, you could put a cane in here,
depending on-- - Yeah, for weak
or just starting out. - Exactly, right.
Or recovering from an injury, whatever it might be.
So it's here and we're just gonna go up,
and with the same leg, go down with really good control
for that eccentric strengthening.
That's really important.
So this is what they look like.
It might be-- - This seems very simple,
but I really like it, Brad.
- Right, you're you're gonna find out how it gets harder
if you would like to. - Right.
- Now, there's one more thing I'm gonna show you
that you need to do to protect your knee.
Okay, so if I'm starting here, watch at your knees,
looking down right over your toes.
- Right.
- It's not gonna be to the right or to the left.
A lot of people won't even think about it and watch my knee.
- It'll collapse, right.
- Collapse inwards.
- That will make pain worse.
- It's gonna be hard on the joint, hard on the ACL ligament.
Watch that very closely.
Up-- - That alone is
great training.
- Yeah, exactly.
That's gonna be good for your hiking, your walking,
even your running, if you are a runner.
So that's critical-- - Big cause of knee pain
is that knee collapsing. - Yep.
There's one other thing to watch for,
is watch how far you flex forward.
You can flex as far as you would like to,
as long as your knee doesn't hurt.
If you get pain, you're gonna have to go back down
to the lower step and-- - Right.
- Do it so it doesn't hurt.
Don't irritate a knee so you get a flare up out of this.
Okay, in regards to a complete exercise workout,
you're gonna start out with your right leg over the left.
I'm gonna do 'em like this with good mechanics.
Both hands, no hands as it gets harder.
One hand from both hands to one hand.
If you want, you can put both hands out to here.
Work your balance! - Be safe!
- This is not a necessary part.
I would recommend most people have one hand on the rail.
Okay, you do 10 of them.
When that gets too easy, you simply go...
Make sure you do right and left, obviously.
Go to the next step up.
Now, good posture.
This is what I don't want you to do. (grunting)
- Right. - Lean really
forward like that.
We wanna have good posture upright,
and we're going up and down slowly.
If you cannot go down slowly without good control,
there should be no pain, then you're not ready for it--
- Again, don't allow the knee to collapse in.
- Right, so if it drops in this way,
you're not ready for it
unless you can control that mechanics.
Very important!
Make sure you do both legs.
Now what I like to do, and I have patients do,
if it's getting too easy and you think maybe you could go
to no hands, but you're afraid 'cause you're falling,
simply go fingertips.
That makes a big difference as far as resistance,
but you're still safe.
- They're there, right. - Yeah.
You know where that rail is.
If you need to grab it, it's very quick to grab.
There we go, and you know, if you are really ambitious
and you've got strong legs and you're hiking,
like I'm I'm gonna do some hiking this winter
or this fall in the mountains,
I'm gonna put a backpack on. - Sure.
- Throw some weights in it
and then I'm gonna do it that way.
- Or just post some books in.
- Yeah, put some books in it!
Yeah, or...
I don't know, what else could you put in there, Bob?
- Something heavy. - Yeah, some food.
I don't know, but it's a nice way to work out.
Clearly is gonna do any level you want.
- It's gonna bulk you up.
- Ah, strong like bull!
Ready to get up and down. - There you go.
(upbeat music)