5 Exercise Lower Body Routine for Pain-Free Movement as You Age

Achy joints as an accepted part of aging can be a thing of the past. It doesn't have to happen, and here's how to reverse aching hips, knees, and ankles.

Coach E demonstrates a simple at-home routine you can do to prevent the lower body aches of old age and even reverse the wear and tear pain you have now. For the best results, consistency is key. Keep it up at least 3 times a week. Or, if you want faster results, you can do these exercises daily.

The only piece of exercise equipment you'll need is a foam roller - which will also come in handy if you follow along with our other videos for specific pains or areas of the body where you want to improve your joint health.

He covers the question, "Why does this happen in the first place?" Adaptations and compensations from tightness, weakness, poor posture, and poor alignment. Then you'll learn what a holistic approach to pain-free movement looks like, as well as the ABCs of restorative exercises.

While the order of these exercises is important because they build on each other, you can do the 5 lower body exercises either circuit style, where you do one set of each and start from the beginning, or complete the recommended number of sets for each exercise before moving on to the next one.

If you found this helpful and want to learn more about how to move freely and without pain for life, click the like, subscribe, and notify buttons. Thanks for watching.

IN THIS VIDEO

00:00 - Intro
01:08 - Why are these exercises effective?
02:06 - Our approach

The exercises
02:37 - ASMR: Quads, ITB
05:34 - Extended Knee Ankle Fl-Ex
08:50 - Supine Hip PNF
11:56 - Hinged Knee Fl-Ex
15:25 - Activated Squat

17:30 - Routine summary
18:10 - Next steps

RESOURCES AND LINKS MENTIONED

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[PrecisionMovementCoach]

Video highlights:

01:08 - Why are these exercises effective?
02:06 - Our approach

The exercises
02:37 - ASMR: Quads, ITB
05:34 - Extended Knee Ankle Fl-Ex
08:50 - Supine Hip PNF
11:56 - Hinged Knee Fl-Ex
15:25 - Activated Squat

17:30 - Routine summary
18:10 - Next steps

[joleneriley]

Wonderful! Thank you for the details. So important.

[ruthkult]

Sooo grateful for this channel! Thank you, Coach! (You too Doc!)

[sabinamock]

Thank you for these exercises. Great routine.

[ranjanasingh]

you are fantastic!! I am Grateful to have discovered this channel. your workouts are so well researched, and the efforts you put is commendable. thank you so much!!

[carolbate]

Wish I'd found you before my hip and knee replacements but enjoying this for rehab.roller exercises hard!

[craigmccomish]

Just like to share that your therapy has helped me recover from a minor knee tendon repair. Also, your exercises in this video and others are now keeping my body tight but flexible. At first I was unable to carry out the quad muscles exercise due to the pain, but can easily carry out this exercise with the foam roller, craigdownunder

[languageonly]

Can you please do a video about diagnosing foot pain and rehab exercises? I've had pain in my instep for over a year and I've seen 4 different therapists without any improvement. I had a similar situation with my shoulder and your diagnosing video and exercises was what finally fixed the problem. I bought your complete bundle and it is great, but there isn't much in it for the feet. Thank you.

[Halloween_is_myfavseason]

How come them activated squats hurt more than squats with weight 💪🏼..working on that connection with the muscles are my main objective…awesome video 🙏

[littleitaly]

Thx Coach E! These exercises are life changing! Can I use a strap to help with the Supine Hip PNF?

[JulieBates-sp]

Love these exercises but HATE foam rolling 😢 So hard to do it when you’re older and have pain

[MichelePearson-dntb]

Hi coach, I don't feel a stretch in the hamstrings when doing the Hinged Knee exercise, do you have any suggestions?

[myqiway]

Very nice routine. Thank you. 
Can I enter this routine in my ROM COACH activity program ?

[terriliggett]

My VMO is very sore. Is that common with a medial meniscus tear? My PT says it’s not related. Should I try foam rolling? Ice? Heat? It’s very troubling.

[edwigcarol]

Ouf! Relief. I have already all that built in my different routines. But I am neglecting the first one a bit because of a tweak in my back healing slowly.

I have had a bit of a struggle with my lazy VMO but now they are waking up amd this is a reward. How much they help in a lot of movements for limb alignment and indirectly for hip-stability !.

I would have put here the Hip internal rotation ERE in supination. This is along with the VMO a master-piece. Now i can do reverse lunge and split-squat without losing stability. I was such a fool, not able to put a leg backwards without losing balance.
(Of course along with E-version versus I-version, and building the medial arch of the foot)

Thanks Eric for your great coaching

[margojones]

Love your information normally but wasn't there research a few years ago concluding that ITB rolling was not effective - can only be stretched 3% at most because fascia? And also that nerve to quads all the same so can't isolate VMO

[sarahgordon]

found out i have torn laburm. going to start morning with this

[gladysedwards]

My problem with foam rolling the IT band is that my hips are very sore and any pressure causes a lot of pain. I have ongoing bursitis.