HOW: Get set-up standing with a band around and above the knee with the band anchored in front of you. To perform the exercise, put tension on the band so that it wants to pull your knee forward, let your knee bend and your foot go onto the toes followed by squeezing your quad, pushing your heel into the ground, and pushing your knee back until it is fully straight.

 

FEEL: You will feel your quads working with this exercise and maybe even your glutes. You may also feel a stretch behind your knee in the calf and hamstring region when your knee is straight.

 

COMPENSATION: Keep your hip extended (pushed forward) and stand tall as you perform this exercise, don’t let your butt go back and your hip bend when you straighten your knee.

HOW:  Get set-up standing with a band around and above the knee with the band anchored in front of you. You will perform this exercise in 3 different positions: with your feet side by side, with your working leg in front of your other leg, and with your working leg behind your other leg. To perform the exercise, put tension on the band so that it wants to pull your knee forward, let your knee bend and your foot go onto the toes followed by squeezing your quad, pushing your heel into the ground, and pushing your knee back until it is fully straight.

 

FEEL:  You will feel your quads working with this exercise and maybe even your glutes. You may also feel a stretch behind your knee in the calf and hamstring region when your knee is straight.

 

COMPENSATION:  Don’t let your butt go back and your hip bend when you straighten your knee. The only thing moving should be your knee going backward!

HOW: Get set-up standing with a band around and above the knee with the band anchored in front of you. To perform the exercise, stand away from the anchor so that there is tension on the band so that it wants to pull your knee forward. Push hard and backwards against the band by squeezing your quadriceps and pushing your knee back until it is fully straight. Keeping your knee straight, lift your heels off the ground, and then lower. Repeat.

 

FEEL: You will feel your quads working with this exercise. You may also feel a stretch behind your knee in the calf and hamstring region when your knee is straight.

 

COMPENSATION: Focus on staying tall with your chest up as you perform this exercise. Do not lose tension in the band and keep your knee straight the entire time.

HOW: Get set-up standing with a band around and above the knee with the band anchored in front of you. To perform the exercise, put tension on the band so that it wants to pull your knee forward. Put your feet apart shoulder width apart in your squat stance then bend your hips and knees to descend into a squat. When rising up from the bottom of the squat, the band will be trying to keep your knee bent. Your goal is to push hard and backwards against the band by squeezing your quadriceps and pushing your knee back until it is fully straight. 

 

FEEL: You will feel your quads working with this exercise. You may also feel a stretch behind your knee in the calf and hamstring region when your knee is straight.

 

COMPENSATION: Focus on staying tall with your chest up as you perform this exercise. Do not lean side to side, lose your balance, or have poor knee alignment. Make sure your hip is pushed forward with your knee straight at the top of the movement.

HOW: Get set-up standing with a band around and above the knee with the band anchored in front of you. To perform the exercise, put tension on the band so that it wants to pull your knee forward. Put your foot with the band around it in front, and your other foot behind you, in a split stance position. Lower yourself into a lunge – keep the majority of your weight forward over your front food. When rising up from the bottom of the lunge, the band will be trying to keep your knee bent. Your goal is to push hard and backwards against the band by squeezing your quadriceps and pushing your knee back until it is fully straight. 

 

FEEL: You will feel your quads working with this exercise. You may also feel a stretch behind your knee in the calf and hamstring region when your knee is straight. 

 

COMPENSATION: Focus on staying tall and keeping your weight on your front foot as you perform this exercise. Do not lean side to side, lose your balance, or have poor knee alignment. Make sure your hip is pushed forward with your knee straight at the top of the movement.

HOW: Get set-up standing with a band around and above the knee with the band anchored in front of you. To perform the exercise, put tension on the band so that it wants to pull your knee forward, balance on the leg with the band, then perform a single leg squat and let your knee bend forward in line with your foot while keeping your chest up. Then return to starting position by squeezing your quad and pushing your knee back until it is fully straight.

 

FEEL: You will feel your quads working with this exercise and your glutes and calves. You may also feel a stretch behind your knee in the calf and hamstring region when your knee is straight

 

COMPENSATION: Focus on staying tall with your chest up as you perform this exercise. Do not lean side to side, lose your balance, or have poor knee alignment. Make sure your hip is pushed forward with your knee straight at the top of the movement.

HOW: Get set-up laying on your stomach with your elbows under your shoulders and hips supported on the ground. On the side, you want to perform the exercise, point your toes towards you and start with your knee on the ground. Begin the exercise by squeezing your quads to fully straighten your knee, hold that position, then return to starting position and repeat.

 

FEEL: You will feel your quad muscles working with this exercise along with a calf and hamstring stretch behind your knee.

 

COMPENSATION: Focus on getting your knee fully straight while keeping the rest of your body still.

HOW: Begin the exercise in a tall plank position. Perform the exercise by bending your knees until just before they touch the ground followed by squeezing your quads to fully straighten your knees, hold that position, then repeat.

 

FEEL: You will feel your quad muscles working with this exercise along with a calf and hamstring stretch behind your knee. You will also be working your core muscles holding the tall plank.

 

COMPENSATION: Focus on getting your knee fully straight while keeping the rest of your body still in the tall plank position.

HOW: Begin the exercise in a forearm plank position. Perform the exercise by bending your knees until just before they touch the ground followed by squeezing your quads to fully straighten your knees, hold that position, then repeat.

 

FEEL: You will feel your quad muscles working with this exercise along with a calf and hamstring stretch behind your knee. You will also be working your core and shoulder muscles holding the plank

 

COMPENSATION: Focus on getting your knee fully straight while keeping the rest of your body still in the plank position

HOW: Get set-up in a down dog position, but with your knees bent. Perform the exercise by squeezing your quads to fully straighten your knees, hold that position, then return to starting position and repeat.

 

FEEL: You will feel your quad muscles working with this exercise along with a calf and hamstring stretch behind your knee. You may also get an upper body workout with this as well.

 

COMPENSATION: Focus on knee movement only and getting your knee fully straight while keeping the rest of your body still.

HOW: Start on your hands and knees. Your arms directly below your shoulders and your knees under your hips. Find your neutral spine by slightly arching your back and then reverse that arch to create a dip in your back.  Once you’re back to neutral, push into the ground with your hands and lift your hips back and up while straightening out your knees. Try to touch your heels to the ground making your feet are flat on the ground. Your arms will be straight as well as your back. In this position, let one knee bend and shift your weight to the other side. Try to put your heel on the ground and hold that stretch.  Alternate to the other side after the prescribed amount of time. 

 

FEEL: You should feel a stretch in your low back and hips.  You should also feel a stretch in your calves. 

 

COMPENSATION: Keep your arms straight and back flat as you go into the downward dog. Keep your knee straight as you stretch your calf.

HOW: Get set-up in a down dog position, but with your knees bent. On the side you want to perform the exercise, get a band set-up behind the knee and anchor the band with your hands. Perform the exercise by squeezing your quad to fully straighten your knee, hold that position, then return to starting position and repeat.

 

FEEL: You will feel your quad muscles working with this exercise along with a calf and hamstring stretch behind your knee. You may also get an upper body workout with this as well.

 

COMPENSATION: Focus on knee movement only and getting your knee fully straight while keeping the rest of your body still.

HOW: While seated on an elevated surface, place your heel on a step. Attach a super band to a kettlebell(instructions in the video) and place your leg through the band. Make sure to place one loop below the kneecap and the other above. With the downward pressure applied, contract your quadriceps muscle extending the knee even more. Hold that contraction for a few seconds and relax.

 

FEEL: You should feel your quadriceps muscle working. You should feel a stretch from the extension being applied to your knee.

 

COMPENSATION: Make sure the kettlebell isn’t touching the ground. Keep your toe pointed up to ensure your leg straightening all of the way when you contract your quadriceps.

HOW: Walk backwards. As you take a step with your involved leg, work on “staying strong” and squeezing your glutes and quadriceps as you make contact with the ground. The goal is to feel strong on your leg like no one can push you over. Think about pushing your knee backwards and straight.

 

FEEL: Feel your knee straighten and your quadriceps and glutes fire when your foot is on the ground.

 

COMPENSATION: Do not let your knee buckle. Keep it squeeze as hard as you can when your weight is on your foot.

HOW: Using cones, lines, hurdles, or any other object, slowly step over each object with your uninvolved leg. As you take a step with your involved leg, work on “staying strong” and squeezing your glutes and quadriceps as you make contact with the ground. The goal is to feel strong on your leg like no one can push you over. Think about pushing your knee backwards and straight.

 

FEEL: Feel your knee straighten and your quadriceps and glutes fire when your foot is on the ground.

 

COMPENSATION: Do not let your knee buckle. Keep it squeeze as hard as you can when your weight is on your foot.