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Static Lunge Hold Isometrics
HOW: Begin in a split stance by placing one foot behind you. It’s very important to make sure you have about 70-80% of your weight in your front leg and about 20-30% of your weight in your back leg. With your back leg, keep your...
Forward Step Up
HOW: Stand behind the box/step. With the affected leg, step up onto the surface, and then step back down with the opposite leg. FEEL: You should feel the thigh muscles and the butt muscles working in the leg that you are stepping up with. COMPENSATION:...
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...
4 Way Sliders (Medial, Posterior Medial, Posterior, Posterior Lateral)
HOW: While standing on the affected leg, you are going to slide the other leg in 4 different directions as you perform a single leg squat. First, you will squat and slide to the side. Second, slide diagonally backward. Third, slide straight back. Fourth, slide...
3 Way Single Leg Taps (Medial, Posterior Medial, Posterior)
HOW: While standing on the affected leg, you are going to reach the other leg in 3 different directions as you perform a single leg squat. First, you will perform a single leg squat and tap your foot to the side as far as you...
3 Way Sliders (Medial, Posterior Medial, Posterior)
HOW: While standing on the affected leg, you are going to slide the other leg in 3 different directions as you perform a single leg squat. First, you will perform a single leg squat and slide your foot to the side as far as you...
3 Way Sliders (Anterior, Medial, Posterior
HOW: While standing on the affected leg, you are going to slide the other leg in 3 different directions as you perform a single leg squat. First, you will perform a single leg squat and slide your foot directly in front of you as far...
Sit to Stand
HOW: Place a box, chair, or elevated surface behind you. Sink your hips down and backwards with good squat form, and completely sit down. Then, shift your weight forward and stand back up. FEEL: You should feel your thigh muscles and butt muscles working. COMPENSATION:...
Box Air Squats
HOW: Place a box, chair, or elevated surface behind you. Sink your hips down and backwards with good squat form, and lightly tap the box. Then, stand back up. FEEL: You should feel your thigh muscles and butt muscles working. COMPENSATION: Don’t let the knees...
Split Stance Lunge
HOW: Begin in a split stance by placing the non-affected leg backwards with the heel off the ground. Be sure to place 70-80% of your weight in your front leg and 20-30% in your back leg. Slowly lower yourself down, and then come back up....