Video Tag
quadriceps
Side Hop Test
HOW : Place two pieces of tape on the ground that are 40cm apart. The goal of this test is to hop side to side with one foot clearing each tape line for 30 seconds. The rep is only counted when the foot clears the...
Quadruped Rock Back- Knee Flexion Bias, Towel Gapping
HOW : Start by rolling up a towel and placing it behind your knee. The bigger the roll the less bending it will be able to perform. Get into the child's pose position by sitting back on your knees with your toes pushing into the...
Bulgarian Split Squat - Heel Float
HOW : Get set up standing with a bench or elevated surface behind you. Place one leg back onto the bench with your lower leg and top of your foot on top of the bench slightly bending that knee. From here, raise your heel off...
Bulgarian Soleus Raise
HOW : Get set up standing with a bench or elevated surface behind you. Place one leg back onto the bench with your lower leg and top of your foot on top of the bench slightly bending that knee. From here, bend the knee on...
Toe Tap – 4-Way, Band
HOW : Loop a resistance band around your legs just above your knees. Position your feet about shoulder width apart slightly pushing out on the band with both legs. Perform a small hip hinge and slightly bend your knees. Shift most of your weight to...
Single Leg Squat - Heel Raise
HOW : Shift your weight to one leg. Bend that knee and hinge forward at the waist to perform a single leg squat. Go as low as you can and then push into the ground to return to the starting position. At the top of...
Single Leg Squat - Heel Elevated
HOW : Place a wedge or some type of object on the ground that you can put your foot on which will elevate your heel. While standing on the object, shift your weight to one leg and maintain your balance. From here, slowly lower yourself...
Curtsey Step Down To Single Leg Balance
HOW : Place a step on the ground. While standing on the step, step down with one leg crossing behind the leg on the step in a diagonal motion. Reach in that diagonal plane for as far as you can reach while maintaining the other...
Air Squat - Band
HOW : In a standing position, loop a band around your legs right above the knees. Have your feet about shoulder width apart. Slightly push out against the band as you bend your knees, hinge at the hips, and squat down. Push into the ground...
Walking Quad Stretch
HOW : Grab one foot’s ankle with the same side’s hand. Pull your heel to your butt while keeping your thigh straight. Reach straight up overhead with the opposite arm. Hold this stretch for as long as prescribed. Repeat by moving forward and alternating legs....