The Only Bulletproof Knee Exercises you need.

Knee exercises for beginner level ramping up to more advanced knee strength movements. Bulletproofing your knees is about creating resiliency overtime. This takes a gradual ramp up of knee bending exercises combined with foot and ankle flexibility and strength.

Use Code STRENGTHSIDE for 15% Off ALL courses and ropes

PROGRAMS:

FREEBIES:

SOCIAL MEDIA:

STRENGTH SIDE PRODUCTS:

0:00 - The Why
0:44 - Top Squats x10-20
1:05 - Poloquin Step Up x8-10 reps
1:23 - Knee Squats x10 + 10-30 sec hold
2:38 - Lunge Hovers 3x 5 sec hold
3:11 - Knee Bends
3:59 - Slant Board Squat x5-10
4:18 - Way of the Rope
5:26 - Half Kneeling x10 sec
6:30 - Toe Squat x5-10
7:18 - Couch Stretch x30-60 sec
8:08 - Giveaway!

Begin with basic knee exercises and gradually progress to more advanced strength movements. To make your knees resilient and "bulletproof," it’s essential to build this strength over time. This involves a gradual increase in knee-bending exercises, paired with enhancing the flexibility and strength of your feet and ankles.

[Strengthside]

Beginner Level:
Top Portion Squats x5-10 - work to single leg.
Knee Squats x10 +10-30 second hold.
Half Kneeling Hover x5 sec. x3 reps
repeat 2-3x

Intermediate Level:
Poloquin Step ups x8-10
Slant Board full Squats x5-10
x 2-3 sets
Couch Stretch x30-60 sec.
Half Kneeling x 10 sec. x2 on each side
x2-3 sets

Rock Solid Knees:
Half Kneeling switches x 5 (alternating back and forth)
Poloquin Step Up x12-15 - add height
x3 sets
Toe Squats x5-10 (controlled eccentric)
x3-5 sets
Couch Stretch x60 sec
x3 sets

Always pay close attention to how your knees feel. If there's any discomfort, back off for the day. Do a regression or just give the knees some rest before coming back. Enjoy.

Next stop sissy town.

[ChrisJonesStrengthJitsNC]

At 53 and skateboarding 6-8 hrs week my knees started to get achy. I added couch stretches, slant board squats, and assisted sissy squats to my routine and it’s made a big difference. Holly Springs, NC.

[davidprovost]

68 years young in Berlin, Vermont. Slant board squats and deep knees-over-toes squats have helped a ton in preparing my knees and quads for hiking as they mimic steep downhill walking.

[shaunflow]

Lunge hovers and lunging made the biggest difference to me. You mentioned body weight lunges in one of your recent videos and it’s been so effective eliminating knee pain when I bend down. This is so helpful when playing with my daughter and also when training BJJ. London, UK.

[robbstark]

Samara, Russia. Backward walking and sled pulling helped my knees the most.

[cyke]

I’ve had knee pain for just about 10 years. Issues with Plantar Fasciitis and flat feet too. The pain does negatively impact life daily. It sucks. I’m hoping following this routine will help. Appreciate all the work that you guys do. Thanks! From NYC.

[LAlyStudios]

Hi! I'm from Miami. Years ago I was diagnosed with patellofemoral pain syndrome. The knee bends with hand assistance, and the couch stretches have been helping me so much! I've never been able to squat down low comfortably since it was painful to crouch or do yoga poses like the Malasana pose. I'm not quite there yet, but I already I feel great improvement. Im so grateful to have come across your page & thank you so much sharing your knowledge, Josh! 🙏

[hexagr]

Surprising how often mobility issues are overlooked. Great upload. Thank you for your service.

[Anonymous-icty]

Houston, TX.
Bare foot Asian squats have helped my knees the most.
Made for Movement. 😊

[chrisgarty]

Best knee exercise: Squatting to kneeling, sitting on calves with feet flat extended, then tucking toes under and squatting back up again. Repeat 3-5 times. Do it every night.
Other favorite that is complementary and a replacement for the couch stretch: sitting on calves with feet flat extended, leave torso all the way back to flat and hold for 30 seconds. Do it every night. Can work up to this by rotating to touch one shoulder down, then up to touch other, then repeat both sides, then go straight back.
I’m a 46-year-old guy still playing soccer with guys in their 20’s and 30’s and coaching my kids. Knee, ankle, and foot health is key to keeping physically active as we age!
Thanks for the great movement tips!

[jonascrowder]

I’ve struggled with patellar tendonitis and slightly ‘uneasy’ knees - I also have flat feet. The knee squats into full slanted squats into the couch stretch work amazing for me! Have loved your channel for years.
I’m in Byron Bay, Australia.
Peace.

[ArtaoistDiogenesisCosmoses]

Cincinnati Ohio here! I'm 31 and recently began my fitness journey after slacking for my entire twenties.

Half kneeling hovers while low to the ground and rotating are a game changer for me in terms of opening me up and giving me relief while building strength and mobility. I feel like they also help my hips somehow.

Hover lunges are interesting, I enjoy lunges very much and will be including the hovers in my routine.

[Sarafanman]

44 recovering from ACL injury that has come back, doing the essential stretching and bottom squat hold from your other videos have helped most, and now giving all these a try to help fix my knee for good. Melksham UK

[ameralameddine]

Vancouver here! I would say the couch stretch has been the biggest gamechanger for me, because of how scalable it is and how much impact it has on the knee, and the hips too!

[geofflm]

I’m from Mazamet, France;
Just started this routine and as you said, the lunge is much harder than it looks! I practice yoga, and I’ve always had uneasy knees, with some weird cracking and stuff that shouldn’t move. Hopefully that series will help build stronger knees that don’t pop anymore. Cheers 🎉
(And nice shorts by the way!)

[rafaeld]

Illinois here. Daily couch stretches and a mix of reverse lunges, split squats, and deep knee bends have worked for me.

[lj]

Connecticut here... the reverse and front lunges have helped me immensely. All your tutorials are GREAT!

[bigbert]

I think this is the best video I've ever watched.... from reasoning to reps definitely a gem!!! Thanks for the advice 💯

[Alan-uwik]

I am a 62 year old martial arts instructor and a former army Ranger. And of course, there's the whole jumping out of planes thing. My knees have just begun to give me trouble. Of all the exercises you did, which one is the safest to start out with. I'm in excellent shape outherwise except for some arthritis and general getting old pain. The video was excellent by the way! 🙂

[simonedwards]

If I could subscribe five time I would. Thanks guys, i've never beaten my knee problems, I made a slant board like ten years ago, I'm going to get back into it.