WTF(it)! Improve Your Knee Mobility:

WTF! WOW (Workout Of the Week)
KNEE ABILITY ZERO
Written by: Ruben Parada-Echeverry

WTF(it)! is Knee Ability ZERO?

Knee Ability Zero is a body weight workout designed to improve the strength of your knees and your entire body’s mobility. I learned this workout from my mentor, Ben Patrick, who wanted to share the secrets he learned from Charles Poliquin during a time when no one was allowed to step foot in the gym (2020). So he developed a workout to achieve similar results with bodyweight only!

I did this exact routine 3 times a week for 3 months a couple of years ago, and I was blown away by the results!

I know this can be helpful for you too!

You can scale all of these movements with equipment (as you will see in the videos) but this can be a Game-changer 🥇 for those days you can’t make it to the gym. 

Save this for when you’re in a time crunch, or if you need something to do while traveling. 

Ok so now you know then what?

My goal here is to get you a sick leg pump PLUS  a mobility routine to help you REVERSE the effects of sitting.

Focus on giving your maximum attention to doing every rep with perfect form, and working at a level that is challenging, but doesn’t bring you pain. If you’re looking at a pain scale from 1-5, don’t go above a 2. 

PAIN = DESTRUCTION

Your body uses pain to communicate to you, and by acknowledging this two-way communication, you can actually handle the source of your pain, rather than just trying to "shut up" what your body is saying to you.

On the other hand, if you feel burning in your muscles on an exercise, rather than pain inside the joint, you are stimulating greater protection for your knee, giving us the following counter-rule:

PAIN-FREE MUSCULAR BURN = CONSTRUCTION

Sweet I get it! But, I don’t know what exercises, or how many sets to do? Make sure to check out the videos linked below

Warm Up

(Reversing Out Knee Pain) ROKP x 5-10 Minutes

Level 1: Start by walking backward—easy, right? This ancient practice from China, where they have fewer knee issues, strengthens your knees over time. America, known for "no knees over toes," struggles statistically. But, hey, walking backward is cool because you control it. Take small steps, then go big as you get stronger. Just 10 minutes of backward walking, your way!

For young athletes, stick to Level 1 or try running backward. Studies show backward runners get faster and jump higher. Now, you might think it sounds wild that a guy went from not grabbing rims in his 20s to dunking in his 30s. But over the past decade, obsession with getting good backward is the key.

In Level 1, control it by step size or speed—no pain, your rules.

Level 2: Now add resistance! For 10 minutes, do 2 min on, 2 min off for 3 sets. Here are cool options:

• Treadmill backward spin (not turned on)

• Drag a sled or drag a bag of sand on grass

• Walk backwards up a hill

• Use a resistance band with a partner

• Backwards Jogging/Running

Older folks often benefit from resistance, while younger ones rock with backward running.

Workout

A1: Tibialis Raises
2-3 Sets x 25 Reps

Your tibialis muscle, found on the front of your lower leg, plays a crucial role in flexing your toes up and decelerating your foot during various activities like walking, running, or jumping. 

HOW: Find a wall, secure your footing, and place your butt against it. Stand at a comfortable distance with straight legs. Keep your knees from bending, flex your toes up, and hold for 2 seconds before lowering. For an easier workout, stand closer to the wall. To intensify, stand farther away. Perform 25 consecutive reps, pausing 2 seconds at the top and bottom. Adjust your proximity to the wall based on difficulty. If you feel the burn without knee pain, congratulations, you've invested in your body's well-being.

You engage your tibialis with every step, absorbing forces during sports, preventing knee stress. It's not just an exercise; it's an investment in your body's strength and resilience. 

A2: Straight Leg Calf Raises
2-3 Sets x 25 Reps Each Side

The flexor hallucis longus is the powerhouse muscle running from your big toe to mid-calf. This muscle is your ankle's stabilizer, crucial when weight rests on the ball of your foot, especially during force transmission through the big toe. "Hallucis" from Latin means "of the big toe," so flexor hallucis longus translates to "a long muscle flexing your big toe." Ready to strengthen it? 

Turn around, place your hands against the wall, and step back until your ankles feel the stretch, lifting your heels slightly.

Without bending your knees or hips, raise up until your weight is on your big toes. Again here you can move closer to the wall to make it easier, and further to make it harder. Start with two legs for 25 reps, and progress to 25 each.

A3: Bent Knee Calf Raises
2-3 Sets x 25 Reps Each Side

Stand an arm's length from the wall. No worries if your knee bend is minimal; strength radiates! 

From your pain-free knee bend, flex your ankles up. 

Keep knees, hips, and shoulders aligned. To make this easier, bend your leg a little less. Start with two leggs for 25 reps, and progress to doing 25 reps each.

A4: Reverse Step Ups 
2-3 Sets x 25 Reps Each Side

Use the wall for balance if needed. Stand sideways. Reach inside foot forward, slowly lower the heel, and pause. Control the knee-over-toes work by adjusting how far you reach. Further reach, more knee bend! Goal: Reach until your ankle can't bend more without inside heel touching the floor. Perform 25 consecutive pain-free reps to prep for Knee Ability Zero's fifth movement. 

B: ATG Split Squats
3 Sets x 10 Reps Each Side

Everything you have done to this point helps prepare your ankles and knees for the ATG Split Squat, but an added factor of hip flexor length enters the equation, so first understand that while I want you to eventually be able to perform this exercise on flat ground, you may have to initially use a step to aid your hip mobility. 

The goal of perfect form here is to completely cover your calf with your hamstring and keep the rear leg completely straight while maintaining an upright posture. For best results use as much front foot elevation and upper body assistance as needed to perform the movement’s form requirements perfectly.

C1: Heel Elevated Squats
2-3 Sets x Reps 20

Everything you have done to this point helps prepare your ankles and knees for the ATG Split Squat, but an added factor of hip flexor length enters the equation, so first understand that while I want you to eventually be able to perform this exercise on flat ground, you may have to initially use a step to aid your hip mobility. 

The goal of perfect form here is to completely cover your calf with your hamstring and keep the rear leg completely straight while maintaining an upright posture. For best results use as much front foot elevation and upper body assistance as needed to perform the movement’s form requirements perfectly.

C2: Elephant Walks
2-3 Sets x 10 Reps Each Side

I have yet to find an exercise as straining, targeting, and immediately lengthening as the elephant walk. Unlike a static, common hamstring stretch, the elephant walk exercise places an extreme amount of tension and stress directly on the tight hamstrings - forcing them to lengthen by sheer will. After 40 reps of the elephant walk exercise done properly, you should notice immediate increased flexibility. After 4-5 sessions of the elephant walk exercise over a few days, you should notice lasting improvement.

Elephant Walk Exercise Queues:

• Brace the core lightly

• Shrug the shoulders towards the ears

• Place your hands or fingers on the ground, or on a surface at the end of your range of motion

• Floss one leg at a time, leaning your body into each rep

• Pause for 1 second in the locked out position

D1: Pigeon Stretch
2-3 Sets x 30 Reps Seconds Each Side

The pigeon pose requires you to get into a low lunge position with your right leg forward and left leg back. From there, you lower your body so that your right shin is parallel to the mat. Your left leg should be extended straight behind you, with the top of your foot resting on the mat. If you have trouble getting into this position, bend the rear leg into a 90 degree position, and do the 90:90 stretch pose instead. Pulses are done by reaching with your forehead towards your foot, working towards getting further down.

D2: Couch Stretch
2-3 Sets x 30 Seconds Each Side

You can also do this stretch using a ball, wall, or any sturdy surface. Use a cushion or mat under your knee if you’re placing it on a hard surface.

How: Bend your left knee and place your shin along the back cushion of a couch (or a chair) with your toes pointed upward. Keep your left thigh in line with your body. Place your right foot in front, aligning your knee above your ankle. Elongate your spine and engage your core and glutes. Keep your hips square. Hold for at least 30 seconds. Do the opposite side.

Do the couch stretch daily. A few times per week, spend a bit of extra time on this stretch by repeating each side multiple times. You can also spend some extra time stretching out whichever side is least flexible.

D3: Butcher’s Block Stretch
2-3 Sets x 60 Seconds

The butcher's block targets the lat and triceps insertion and improves shoulder flexion, which is helpful in movements like handstands and overhead pressing.

To perform the butcher's block stretch, you'll need an elevated surface, roughly knee height, and a stick 

Kneeling on the floor, grip the stick with a shoulder-width supinated grip - palms facing up. You can go wider if this width causes pain or discomfort.

Next, place your elbows on the elevated surface. The elbows must be closer together than the hands as this externally rotates the shoulders and increases the effectiveness of the stretch.

For here, shuffle your knees back until the thighs are perpendicular to the floor - knees under hips.

For the most effective stretch, you'll want to flex the spine. To do this, set a posterior pelvic tilt (PPT) by tucking your tailbone between your legs and pulling your ribcage down towards the pelvis.

While maintaining spinal flexion, push your head and chest towards the floor.

You also want to move your hips away from your elbows and try to lengthen the torso.

The goal is to open the shoulder angle by stretching the triceps and lats. To increase the stretch, contract the biceps and pull the stick towards your upper back.

The butcher block can be performed as an isometric hold, or we can perform repetitions of biceps curls. Slowly extend and flex the elbows to move in and out of the end-range stretch. Again, do not allow the spine to arch as you do this.

Time: 30-45 Minutes

Give it a try, and see how you go. If you've got questions, please leave them in the comments.

Follow Ruben here:
Instagram 
Linktree