Single Best Leg & Quad Exercises at Home, Even for Skinny Legs


♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the Internet ♪ – 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. Booyah! – He was ready to keep doing it. Okay today we’re gonna talk about the single best leg and quad exercises to do at home, even for skinny legs. I’d say this is specifically
for skinny legs. Especially for skinny– – I disagree, I think it’s for any leg. – All right.
– And I’ll show you why, Bob. Wait till you get to the end of this. It’s gonna be a challenge. And that’s why Ryan is here cause we got someone young that can do em. – All right, and who is Ryan? – Ryan, thank you. This is my nephew, Ryan and he’s here today to help us out and he volunteered just to come in and spend some time with us old people. – I think he’s already
taller than you, by the way. – I know it. – Yeah, got you beat. By the way, if you’re new to our channel please take a second to subscribe to us. We provide videos how to
stay healthy, fit, pain-free and we upload every day. And you’re going to want to join us on our social media channels cause we’re always giving something away. – Read it out. – Go to bobandbrad.com, go
to the giveaways section and you’ll find right now
we’re giving away the VARIDESK. This is a desk, a sit-to-stand desk. Let me come over here real quick, Ryan. This thing is beautiful. This thing is well-made. It’s the Pro, I’m gonna
say it right this time. Let me get the right name, Pro Plus 36. And we’re giving one of these away. It’s gonna make your life a lot better. – There you go. Nice work, Bob. – All right, Brad, go
ahead and get us started. – Okay, so, we’re working quads. But not just quad, the whole leg. And this is my favorite
exercise and I can say this it’s the single best
exercise for me for sure. I bicycle a lot and I climb
hills because it’s hilly and I started doing these last year at the end of the biking season and all winter long I did these exercises. I can clearly climb steep nine
percent grade hills faster. I’m beating my friend Chris now. I could never keep up– – [Bob] At your age. – Yeah. And he’s seven years younger than me and I can beat him up the hill now. – [Bob] I wonder if Chris
is gonna watch this video and what he’s gonna say. – Well, we’ll see what happens. But seriously, I really give the credit to my hill climbing on the
bike because of this exercise. And, you know, if you
understand body mechanics they’re very similar muscle groups. – [Bob] Yeah, and a full body exercise which I like about it. – And it includes balance as well. – [Bob] And core, right. – Right, the whole thing. It’s a wonderful exercise. – [Bob] It’s functional. – So should we show em the exercise? – [Bob] Yeah, why don’t
you show the exercise? – It’s simply versions of a lunge. – [Bob] Yeah. – Okay depending on what level you are now Bob said, you know, if
you’re a skinny little person and you haven’t done it
we’re gonna start out with the more simple ones. And we’re gonna use a booyah stick. You can use any kind of… – [Bob] Support.
– Stick you want or a piece of furniture to hold on to for a little bit of balance,
and we’re gonna go down up, and step back. Now, with all three versions,
the mechanics are the same your knee should not go
past that vertical stick you don’t have to put the stick there it’s an imaginary line, if this
happens that’s too far puts pressure on the knee and the kneecap. We’re gonna drop like
here, and other thing if you’ve got a hard floor
and you go down too fast your kneecap hits the
floor and it really hurts so be careful when you
do that, take your time. – The other thing I’d mention,
Brad, is that you also bring the leg forward once here. – Sure. – You don’t want to be in
like this or out like this you want to just be straight up and down. – Very good. Those mechanics,
if you don’t have those right over time can injure your joints so we want to keep care of our body. – Now this is going to
make you less susceptible to ACL injuries and stuff
like this when you’re performing athletics.
– Right. As well as, for older people,
arthritis in the joints it can maybe accelerate that. Are you ready, Ryan? Ready? Booyah! (sticks clacking)
Booyah! Okay. Here we go, first one the
standard step forward lunge. Why don’t you go over
there and I’ll show it from this direction. If you’re going to step
forward with your right leg it’s best to have the balance
stick or whatever you have on your left hand. Are you ready? You’re gonna step forward. And we’re just gonna step
forward, and down and back. And two, and you know
if you want to join in on the video, go ahead,
and as you do these you’ll feel mostly the quadriceps burning but it works the whole
leg, hamstring, glutes. Now I’ll do the other leg. – [Bob] Ryan’s got really
good form, he’s keeping that leg straight up and
down, and also the knee is not passing the foot. So, Brad I’m not so sure about. – Yeah (laughs) never sure about me. Now if you want to make
this a little more difficult and you have a stick, put
the stick on your shoulder like this, then do the same thing. It puts in a whole new
dimension of balance. – [Bob] Now if you’re young
you can do it like Ryan if you’re older like Brad you’re gonna have to work up to this. – Right. – [Bob] And Brad has, you’ve
been doing this for a year now. – Yeah, yeah. It really makes it difficult
as far as balance and strength do you notice it, Ryan? Okay, he doesn’t have a
mic on but he said yes. Now if you want to go one step more stick up over head, and again. Now I usually do 10 of these,
and by the third set of 10 my quads are burning and I want to stop for the rest of the day,
not do any of these. And that’s exactly what I do. Okay. – [Bob] That looks like
something they make you do in Special Forces or something like that. – Well, it gets you ready for it, Bob. Now if that’s all too
easy, then the next one we’re gonna go from here. Stick on the ground for balance. The farther you lunge out,
the more difficult it is. And we’re just gonna go
down, till your kneecap touches the floor, and back up. But now we’re not gonna step back. We’re just gonna go up and down. – [Bob] Oh wow, that’s–
– So just like that. – [Bob] Feel the burn. – Not only do I feel this quad working but my other quadricep is
working pretty good as well. You feel that, Ryan? Oh good. – [Bob] All right, I can
actually see the quad shaking a little bit here and there. – Now, let’s switch feet
and do the other side. So on this one, you can do the same thing bring the stick up, add some
balance component in there and start doing your up and down. And again, if that’s too
easy, both hands up over head. – [Bob] And repeats, huh? – Yeah. I’ll do 10. This is starting to give me a good burn. I like it, do you like it, Ryan? He said yes. He said, “gimme more”! Gimme more! Okay so we’re gonna give him more. The next one, you need a stool
about 16, 17 inches high. I find that if you go too high,
you’re one of those people it doesn’t work as good. Right around seat height is good. If you use a stool with wheels on it it’s a little more
difficult, so I’m gonna do the little more difficult
one, is that okay or did you want to? It’s fine, okay. So the way this works,
you’re gonna use this for balance again. – [Bob] And understand,
safety first, this is an advanced move, this is probably for the younger athlete. – Right. – [Bob] Unless you’ve been
doing these for quite a while. – Exactly, right. So here, I’m gonna use
this for balance here good posture, we’re not over like this. We’re gonna go straight
down, watch the mechanics. Does Ryan have his knees over his toes? Looks good from here. – [Bob] Yeah, looks like he’s vertical. – Do you notice this is
a little more difficult? Good. Do you mean that for sure? Okay. Now let’s do this. – [Bob] (laughs) – All right. Yeah. – [Bob] Can Ryan do it? – So this is what I was talking about, Bob even if you’re, got big quads I think you’re gonna find
this a little challenging. – [Bob] Yeah. – Because you can simply
go out a little deeper as I’m trying to do
with this rolling stool. And up and down, now
let’s do the other leg cause that leg’s wore out. And we still need to do… – [Bob] You want it overhead. – Overhead, yeah. Overhead, and down. And up. And down. – [Bob] What about the
50 pound kettlebell? – Oh, yeah. Actually,
there is one thing I do do. But I don’t see our… – [Bob] The kettlebell’s right
there, there’s a small one. – No I was looking for a
block, I put my foot on a block makes it a little more
challenging for balance. But that wasn’t part of the video. – [Bob] Yeah, you don’t need
to challenge em that way. – One way or another,
those quads, those legs your balance, everything
is gonna get stronger and better as a result of that. I’m tired, Bob. – Yeah, thanks Ryan for joining us. – Nice job.
– Did a great job. – Booyah. Booyah!
(sticks clacking) – All right. Take care.

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