Video Tag
patellar dislocation
Seated Long Arc Quad Isometrics - Band
HOW: Begin in a seated position with a band wrapped around your shin bone. Straighten out your knee by pulling into the band. Hold the desired position. FEEL: You will feel the thigh muscles working with this exercise. COMPENSATION: Please avoid moving at the entire...
Anterior Step Down - Wedge
HOW: Place a wedge underneath your heel. Reach forward with the elevated leg as far as you can, tap the floor and return back to starting position. FEEL: You will feel the muscles in your legs working, particularly the muscles on the front of your...
Single Leg Spanish Squat
HOW: Anchor a band roughly knee height, and place the band around the back of the desired lower leg. Elevate one leg and stay balanced on the leg with the band. You will then perform a single leg squat while leaning into the band and...
Anterior Step Down - Wedge, Kettlebell
HOW: Place a wedge underneath your heel while holding onto a load up against your chest. Reach forward with the elevated leg as far as you can, tap the floor and return back to starting position. FEEL: You will feel the muscles in your legs...
Single Leg Wall Spanish Squat
HOW: Place your back against a wall then slide down into a wall squat. Shift your weight onto one side and lift the opposite leg off the floor. Have a partner pull a band wrapped around your knee. The stronger the band and the more...
Quadruped Fire Hydrant
HOW: Get set-up in a quadruped position on your hands and knees. Start strong in your shoulder blades by pushing your body away from the floor. From here you will lift one leg off the floor and drive your knee out to the side and...
Quad Set
HOW: Follow this foolproof guide to wake your quad back up! Laying on the ground or on a table with your knee straight and foot supported, attempt to push your knee down and lift your heel off the ground by squeezing your quadriceps muscle until...
4 Way Hip
HOW: Start first by squeezing your entire thigh, trying to fully straighten your knee, hold this position. Then either start on your back and lift your leg up in the air; lie on the opposite side of the leg and lift your leg up in...
Long Arc Quad - 0 to 90 deg
HOW: Get set-up seated on the edge of a surface with your feet hanging off at a 90˚ angle. Place a band around your ankles. On the side, you want to perform this exercise, kick the leg straight until your knee is fully straight, hold...
Long Arc Quad - 45 to 90 deg
HOW: Get set-up seated on the edge of a surface with your feet hanging off at a 90˚ angle. Place a band around your ankles. On the side you want to perform this exercise, kick the leg straight until your thigh and shin make a...