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 …
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February 13, 2026
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"Harmony in Every Heartbeat
Knee exercises for beginner level ramping up to more advanced knee strength movements. Bulletproofing your knees is about …
source
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.
heads up!! knee squats will absolutely fuck up your knees, don't train like a flexibility influencer if you aren't skinny. tailor your mobility goals to your life and needs. just a warning
5 years in the infantry and 4 years changing light bulbs on towers. Just did everything in this video for the first time, and I feel great!
Really awesome video – TY! Which brand is the light blue shorts with the zippered pockets?
I might need an ankle exercise now 😅
Friends, how often do I need to do a workout?
What slant board do you recommend?
I have a question i know this video was a not long ago, but does this work for mpfl reconstruction recovery, bc im trying to get my motion back after surgery
Thanks for the great info BUT it was difficult to hear you over the competing music. Please be aware that many older people have CAPD (Central Auditory Processing Disorder) which makes it difficult to process linguistic information, i.e, spoken words in the presence of competing sounds, like music. For me, it sounded like I was hearing you whisper from the other side of a loud party. The music serves no purpose in verbal tutorials. Would a teacher deliver a lecture at a concert? Then why have it in your video. Please leave the music off
And, FYI, making the music softer in your video does not help people with CAPD. It is the clash between verbal and non-verbal sounds that causes the problem. The volume of either is irrelevant. Thanks for reading.
Noted
ya try doing all of this with knee pain
I’d like to see it . Please
Couch stretch for sure. My legs are very strong but suffer from muscle rigidity from time to time. Learning these movements from individuals like yourself that do extensive studying is extremely helpful. Thank you.
2:38 jake tuura got people doing that for up to 3 mins a side lmao its cursed
@strengthside very encouraging and well produced. I've followed some similar movements and finally after a few years am feeling my knee health return. (I'm 55, lifetime basketball player.) Question: I'm still dealing with some discomfort when I try to jog/run. Any suggestions for improving this specific knee function? My flexibility, mobility, and general functions seem good. But the impact of a running step still needs work. Thanks!
1:26 5×30 lmfao
Is this useful for osteoarthritis?
Only noticed you're on 2 million sub?! Swear when I first saw one of your videos you were under 200k wild 🔥
Wow I'm learning so much here! Thank you!!
What an excellent video, however for those who have been injured paying more just as much attention to the lower limb, the calves, the feet, the anterior tibialis can also be just as crucial. Also, if you have experienced arthritic change in your Patellea going too deep too quickly can cause severe pain, then swelling and a set back, so aiming for small progressions is super important. Don’t forget those feet and lower leg exercises.
Thanks for sharing. Just an odd question, have you ever had any back pain of any concerning kind (appearing in any remote way to go in a direction of potential spinal injury down the line / sciatica type symptoms etc.) in your past physical activity pursuits? (you mentioned your lifting background … just wondering out of curiosity)
Gracias 🫡
Can’t actually isolate the VMO, mate. Maybe increase activity but all quad muscles fire together to some degree.
Great! Now once I get bulletproof kneecaps, I can steal money from mafia without any worries.
Hey! Can you do the slanted squat on your toes instead of using a slanted board?
Bruh I can alr do all exercises 💀
As someone whose knees hurt but was ignorant, please get it checked if you are having problems and also strengthen them. I didn't do that and ended up having a dislocation. Please care for your body😊
Brother, I love running and playing tennis but due to knee pain, I am unable to do them on a regular basis. Let me know what can I do
problem with these, if you actually train hard, legs, this will make you sore and you wont be able to push as hard on a leg training. For example, I do heavy squats, 205kg for reps (about 5) if I do this I wont be able to push as much.
So ironic that im watching these videos (Knees, Barefeet, Squats) after 7 years homeless up and down the front range. Can't mistake the flatirons.
Thank you! This will all help with Iaido training.
Never sleep on Railroad rocks! Colorado is filled with railroad rocks.
Thank you for these exercises. I myself have had meniscus tears and a Patellar tendon issues currently . I can do some of these exercises as I’m over weight. I had hip replacements screwing up my knees. I have the same slant board. I tried a few today.
I have calcific tendinitis involving the distal patellar tendon insertional enthesopathy of quadriceps would this help me
How many years did it take you to get to wear your are? I have been following Knees Over Toes Guy for over 2 years and my knees are begin to make drastic improvements. I am 62 years old, and I am looking for a routine the bulletproofing my knees; I am not able to squat down all the YET on my total left knee replacement (13 April 2020) because of scare tissues. I have gone from 80 degrees of range of motion now I am about 100 to 110 range of motion over the last two years, working to get to full range of motion on my left knee by year 4 and 5. But, I also incorporate MovesMethod out of Austrailia or New Zealand. But, my goal as a broken knee super senior is to bullet proof my knees over 5 to 8 years; by 70 I think I will have the flexibility, mobility, and strength – then overtime work on quickness, speed, and agility for my sport. Thanks!
Bros whole body except calves 💀
1. Top Squats X 10 – 20 (Heels elevated)
2. Poloquin Step ups x8-10
3. Knee Squats X 10 + 10 – 30 sec hold
4. Lunge Hovers 3 X 5 sec hold
5. Slant board Squat X 5 – 10 (slow eccentric)
6. Half kneeling X 10 sec + (alternate knees if you can)
7. Toe Squat X 5 – 10 (slow eecentric)
8. Couch Stretch X 30 – 60 sec
I know it has been a while since you produced this video and your life has changed somewhat, but I still would recommend a change in your wardrobe to shorter shorts, show off your leg development so we can all be inspired rather than those baggy shorts you wear down below the knee. 0:11
Man, thank you so much for sharing this knowledge. I have had knee issues ever since a major knee injury at 14 years old. This video is my new road map to better knees. Thank you!
I'm 52 and can still do all the athletic movements I could in my 20s. When i see videos like thi I realise thatI've taken my health and abilities for granted. Great video mate. Namaste x
This is awesome! Appreciate the great content, it really helps us poor knees people lol
How often (say per week) should a person be doing these exercises
why there is so many old people in the comments
Just kind of looks like a rediscovery of the sissy squat, or proper hindu squat
great vid man. I definitely learned a lot through this vid. cheers.
Tried doing this has been my most painful experience yet please water board me.
My favorite exercise this week was actually incline smith machine bench press.
Was being stupid and going the wrong way at first. Had an existential crisis when I got pinned under 185. Got it turned around the right way and was able to hit my reps lol
So that was the highlight of the week so far.
I have a slant board and I can get mostly all the way down (ATG). I'm a healthy and quite active 56 year old male. I run and lift. My concern is that my knee's while not really hurting, sound like sandpaper. This is probably not a good thing. Any suggestions?
Hiiiiiii
From Toronto Ontario (Canada) 😊
41, Austin, TX. My favorite is slant board lunges.
What is my knee hurts already should I still do this