Knee Exercise Advanced

Fitness

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ADVANCED

Weighted Squats

Feet hip-width apart, toes forward, weight through the heels. Dumbbells held over the shoulders.
Slowly lower ¼ to ½ way down by bending at the hip and knees as if sitting back into a chair, leading with the buttock. Return to the starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
Pull abdominal muscles into the spine throughout the movement.
Weight is evenly distributed between both legs throughout the movement.

Squats On Unsteady Platform

In standing on a unsteady platform (Bosu ball, Balance pads, Mini-trampoline) feet hip-width apart, toes forward, weight through the heels.
Slowly lower ¼ to ½ way down by bending at the hip and knees as if sitting back into a chair, leading with the buttock. Return to the starting position.
Perform 10 repetitions. Repeat 3 times.

Caution

To maintain balance control, focus the center of gravity to the mid-line of the body. Pull abdominal muscles into the spine.
Avoid knees crossing over the toes by sitting back in the buttock further.
Discontinue exercise if knee pain or discomfort is present. Consult with your therapist for modifications.

Backward Lunges With High Kick

In standing position, one leg takes a full step backwards. As body lowers into a lunge, front knee is aligned with the toes, weight through the thigh and heel; back leg is balanced on the ball of the foot.
Shift body weight to front thigh and heel, as back leg lifts from the floor and moves forward to a high kick. Return to starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Ensure the front knee does not cross over the toes. To prevent this,step backwards further.
With foot flat, press weight through the heel of the front leg during the movement.
Keep trunk upright with abdominal muscles pulled into the spine.

Plank With Leg In And Out

Face down, propped up on the elbows, abdominal muscles pulled deeply into the spine. Curl toes under and lift the body up off the surface.
Move a leg away from the body 45 degrees. Return to mid-line
Perform 10 repetitions, then switch to the opposite side.

Caution

Head, shoulders, pelvis and feet maintain alignment throughout the exercise.
Keep abdominal muscles pulled deeply into the spine throughout the exercise.
Discontinue exercise if pain or discomfort is present and consult with your therapist for modifications.

Single-Leg Step Downs

Stand with the involved leg on a stable box or curb at least 6 inches tall, parallel to its edge. Other foot does not touch the floor.
Bend hip and knee no more than a few inches, as if sitting back into a chair, leading with your buttock. Return to starting position.
Perform 10 repetitions. Repeat 3 times.

Caution

To increase balance control, lightly hold onto a stable support during the exercise.
Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
Focus on using medial and top thigh muscles during lowering and lifting phases.

Single-Leg Touch Floor

Standing on one leg, bend forward at the hips, reaching opposite side arm to touch the floor. Knee remains in line with the toes.
Unsupported leg naturally swings behind body during the movement.
Perform 10 repetitions. Repeat 3 times, then switch to the opposite side.

Caution

Avoid knee from crossing over the toes by sitting back in the buttock further.
For balance control, tap toe of unsupported leg to floor as needed.
Discontinue exercise if knee pain or discomfort is present and consult with your therapist for modifications.

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