4 Way Single Leg Taps (Medial, Posterior Medial, Posterior, Posterior Lateral)
HOW: While standing on the affected leg, you are going to reach the other leg in 4 different directions as you perform a single leg squat. First, you will squat and reach to the side. Second, reach diagonally back and to the side. Third, reach straight back. Fourth, reach diagonally behind your standing leg as if you’re doing a curtsy.
FEEL: You should feel the thigh muscles and butt muscles working in the leg that you are standing on.
COMPENSATION: Maintain equal weight distribution on the standing leg the entire time. Key here is to maintain proper alignment of the standing leg throughout each movement. Don’t let the knee collapse in or bow out.