Video Tag
quadriceps
Long Sitting SLR - Lift Over
HOW : Begin this exercise by sitting tall with your arms out to the side and your legs straight and directly in front of you. For the leg you intend to work, set a yoga block or small object just to the outside of your...
Single Leg Knee Extension Isometric Push - Barbell
HOW : Begin this exercise with a heavy barbell on the squat rack, one that you will not be able to move. Get set up with the bar resting on your shoulders in a single leg position with a slight bend in your knee and...
Wall Sit - March
HOW : Begin leaning up against a wall with your knees bent in a wall sit position. Once there, shift your weight onto one leg and pick the other leg up performing a marching type of motion. Return that foot to the ground and alternate...
Squat - Wedge
HOW : Begin standing with both feet on a wedge. From here, perform a squat motion allowing your knees to go over your toes through a controlled manner. FEEL : You should feel the muscles of your lower extremity and quadriceps muscles working as you...
Eccentric Single Leg Squat - Heel Elevated, Wall Supported
HOW : Begin at a wall for support with your back against the wall and your heel raised resting up against the wall in a single leg position. From this position, squat by bending your knee allowing the knee to come over the toes in...
Single Leg Balance - Terminal Knee Extension, Band
HOW : Anchor a band about knee height. Loop the band around one leg just above the knee. Face the anchored band and shift your weight to balance on that leg while also straightening the leg pushing out against the band. Raise the opposite leg...
Single Leg Hop Test For Distance
HOW : Set up a starting line on the ground with an object or piece of tape. You will need to start with your toe behind the line and your hands on your hips. From here, hop forwards with the one foot on the line...
Lateral Step Down Assessment
The Lateral Step Down Assessment is a reliable way to test your strength and endurance one leg compared to the other. Set up a step on the ground that is 20cm tall(~8in). Stand on one side of the step with the opposite leg off the...
Cross Over Hop Test
This assessment will look at your hoping ability while taking on both forward and side-to-side forces. You will start by laying tape or a tape measure down on the floor with a standardized starting position of 0. You will line the hopping leg up with...
Single Leg Triple Hop Assessment
This is a great assessment to look at your single leg power and control. Set up a starting line on the ground with an object or piece of tape. You will need to start with your toe behind the line and your hands on your...