I get requests for this tutorial almoston a weekly basis so I know you want it. All right livelies, how are you doingéSo, I'm in my workout gear you can see this is probably a workouttutorial and I get my request for a knee friendly butt and leg workout all thetime. so you ask and you will receive.We're going to do it right here in my living room so there is no excuses. Idon't even have my tennis shoes on if you have a pair dumbbells great youhave a resistance band
even better. If you don't I do not wantthat to be an excuse for you this is a short but powerful workoutcome on take off your shoes let's do it righthere right now no excuses come on. Okay we're starting with a warm up for this knee friendly butt workout First, No squats leg workout No squats leg workout EXERCISE 1 is Deadlifts Second, No squats leg workout EXERCISE 2 is Hip lifts (opt leg up) Third, No squats leg workout EXERCISE 3 is Donkey kicks
Fourth, No squats leg workout EXERCISE 4 is Ending with a pulse Fifth, No squats leg workout EXERCISE 5 is Side leg + hip raise Sixth, No squats leg workout EXERCISE is DANCE BABY Okay good work! How was ité did you like it how did itfeel on your kneesé That's the biggest thingis that this is a butt workout that's specifically knee friendly, sorry I'm just a little out of breath with all that dancing. Isn't it so much funéGet your heart rate up,
makes you smile. You can kinda see nowthat you've done it, hopefully, you better have done it, and why I implemented that inthere is just dancing when you working out is such agreat way to get you to smile recognize that exercise is supposed to be fun andenjoyable not a chore, so anyway in the commentsection below I want to hear how it felt specificallyon your knees Did it feel goodé Was there any crackingor popping or anything like thaté Usually if there is
sounds that come out of your knees, as long as its not associated with pain you should be okay but anyway I would love to hear how youlike this work out below again there is a PDF right below thiswork out so you don't necessarily have to follow this tutorial though it would be great to bookmark itor favorite you can come back to it or just printout the PDF and hang it up on your refrigerator or somewherethats going to remind you to do it again
so comment below I will talk to you soon and don't forget, if you're not having fun it's your own damn fault. See you next week. Bye!.
The Butt Wink Squat Flaw What Causes It and How to Fix It
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Another tutorial for you today to cover The ButtWink. We know it's one of the most characteristic flaws of a squat, especially the deeper thatyou get. But what causes ité And more so, what canyou do about ité First of all, let's take a look at The ButtWink for those of you who aren't familiar with it. As you can see, when I'm going down into thesquat, all looks good. I've got a nice, proper arch in my lumbar spine.
My butt is back. but when I hit a certaindepth, there's the wink. The wink comes from the pelvis changing position from an anteriortilt into a posterior tilt. But you can see, as I come back out of it,I can pretty much immediately reestablish that positioning again, the proper position,back into an anterior tilt. So, what's the issueé I can tell you rightoff the bat, guys, it's not a strength issue. Matter of fact, strength issue is more sowhen your knees cave in at the bottom of a squat basically to help give you a bettermechanical advantage to push out if you have weak quads.
But that's not what's happening here. What'shappening here is we're getting this again, change of the pelvis position and I can tellyou it's more of a mobility or a flexibility issue. So, let's take a look at the board. As weall know, here as a PT, I like to look at things like a kinetic chain because that'swhat we are. We're one smooth kinetic chain from the pointof contact with the ground to however tall or however long our limbs are. And all of our forces ride up and down thatkinetic chain, so when there's a dysfunction
like there is with The Butt Wink, here inthe pelvis, you've got to learn to look above and below,always, the site of dysfunction because that's usually how you find what the problem is. I can tell you, in the case of The Butt Wink,that 90 percent of the time, the source is going to be here below and namely in the hamstringlength. So, as you see on this diagram here, we'vegot 2 versions. We've got an anterior tilt where you've got your proper arch in yourback at the bottom of the squat. And then you've got your posterior tilt whereyour butt curls under at the bottom of the
wink, here on this side. The main difference here is the attachmentof the hamstrings. I'm going to show you here with my hands in one second. The hamstrings will attach to the back ofyour pelvis, the ischial tuberosity way back here and then up around your knee. So, you can see that those 2 points get fartherand farther away. At some point, there's a point of no return. And you're either going to stop going downinto your squat, or if you're going to continue
to go down, then it's going to have to shortenthat distance because the tension is too great. It can't withstand that tension anymore, soyou're going to give in. And usually our body will do just that because it's very smart. It's going to give in. That's what happenshere. You're going to shorten that distance. So, let's take a look at my arms here. If this arm here represents my low back andthen my butt out here, ok, with the attachment of the hamstrings at the end. And this arm represents my femur. So, hereI am in the bottom of a parallel squat, or