The knees over toe's guy is a genius. His unique approach to...
Tyler Van Acker@Tyler_Van_Acker
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Jul 11, 2024
~2 min read
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The knees over toe's guy is a genius.
His unique approach to exercise earned him over 2.4 M instagram followers.
As a physical therapist, I've helped hundreds of people using his methods.
Here's the only 8 exercises you need to bulletproof your knees:
His unique approach to exercise earned him over 2.4 M instagram followers.
As a physical therapist, I've helped hundreds of people using his methods.
Here's the only 8 exercises you need to bulletproof your knees:
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1. Lunges
Each exercise includes a few variations.
Progress yourself once you have:
-Minimal pain
-Nailed technique
-Full range of motion
Each exercise includes a few variations.
Progress yourself once you have:
-Minimal pain
-Nailed technique
-Full range of motion
0:19
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2. Tib raises
The solution for your tight calves isn't more stretching.
Strengthen the front of your shin with tibialis raises.
Progress yourself further by moving your feet further away from the wall.
The solution for your tight calves isn't more stretching.
Strengthen the front of your shin with tibialis raises.
Progress yourself further by moving your feet further away from the wall.
0:12
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3. Step down
The most common mistake is inward knee collapse.
Avoid this by keeping your knee in line with your foot.
Plates are the perfect progression so you can adjust step height.
The most common mistake is inward knee collapse.
Avoid this by keeping your knee in line with your foot.
Plates are the perfect progression so you can adjust step height.
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4. Deep squat
Squats that stretch and strengthen.
The slant board variation increases the load on the knees.
While the flat ground squat emphasizes the hips and back.
Squats that stretch and strengthen.
The slant board variation increases the load on the knees.
While the flat ground squat emphasizes the hips and back.
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5. Nordic curls
Every NFL running back is a master of this exercise.
Eccentric hamstring strengthening to:
-Avoid an ACL tear
-Improve your agility
-Prevent a hamstring strain
Every NFL running back is a master of this exercise.
Eccentric hamstring strengthening to:
-Avoid an ACL tear
-Improve your agility
-Prevent a hamstring strain
0:13
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6. Reverse nordic
Length plus strength for your quad muscles.
As you lean back, push your hips forward for a full hip flexor stretch.
Length plus strength for your quad muscles.
As you lean back, push your hips forward for a full hip flexor stretch.
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7. Backward walking
If you're currently having knee pain,
Start with the backward walking progression.
If you're currently having knee pain,
Start with the backward walking progression.
0:06
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8. Single leg calf raises
Constant calf stretching isn't cool.
Do this instead:
-Full ROM calf exercises (this video)
-Strengthen your tib muscle (video #2)
-Wear zero drop shoes (no elevated heel)
Constant calf stretching isn't cool.
Do this instead:
-Full ROM calf exercises (this video)
-Strengthen your tib muscle (video #2)
-Wear zero drop shoes (no elevated heel)
0:08
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8 exercises to bulletproof your knees from the @kneesovertoesg
1. Lunges
2. Tib raises
3. Step down
4. Deep squat
5. Nordic curls
6. Reverse nordic
7. Backward walking
8. Single leg calf raises
1. Lunges
2. Tib raises
3. Step down
4. Deep squat
5. Nordic curls
6. Reverse nordic
7. Backward walking
8. Single leg calf raises
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Tyler Van Acker@Tyler_Van_Acker
The knees over toe's guy is a genius.
His unique approach to exercise earned him over 2.4 M instagram followers.
As a physical therapist, I've helped hundreds of people using his methods.
Here's the only 8 exercises you need to bulletproof your knees:
His unique approach to exercise earned him over 2.4 M instagram followers.
As a physical therapist, I've helped hundreds of people using his methods.
Here's the only 8 exercises you need to bulletproof your knees:
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Have joint pain? I can help.
From 5 years of Physical Therapy experience, you can get my 5 Joint Pain Myths below: tyler-van-acker.carrd.co
From 5 years of Physical Therapy experience, you can get my 5 Joint Pain Myths below: tyler-van-acker.carrd.co
