FEEL: You will feel your quads working with this exercise and maybe even your glutes. You may also feel a stretch behind your knee in the calf and hamstring region when your knee is straight.
COMPENSATION: Keep your hip extended (pushed forward) and stand tall as you perform this exercise, don’t let your butt go back and your hip bend when you straighten your knee.
FEEL: You should feel an entire contraction of the front thigh muscles and your leg working hard, especially the inside part of your thigh.
COMPENSATION: You should not be feeling these exercises exclusively in the front of your hip. If you only feel the muscles in the front of your hip working, it means you are not squeezing your thigh hard enough or you’re are not squeezing the quads when you are lifting your leg. Maintaining the thigh squeeze is the most important part of this exercise!
FEEL: You will feel the thigh muscles working with this exercise.
COMPENSATION: Please avoid moving at the entire trunk while performing this exercise, isolate the motion to the knee joint.
FEEL: You will the muscles in the back of the leg work with this exercise. As you hinge over you will feel a pull in the hamstrings.
COMPENSATION: Avoiding rounding the back as you lean your torso forward. Movement should primarily be at the hips. Don’t allow the knee to go forward past your toes with this exercise.
FEEL: You should feel the outer hip, particularly the glute muscles with this exercise. You can place your top hand on your pelvis to assure the motion is coming from the hip and not the lower back.
COMPENSATION: Avoid rotating your entire trunk or performing a side crunch with this exercise. Make sure the shoulder that is facing the ceiling stays in front of the shoulder that is against the floor.
While weakness of the hip abductors is often times the culprit for medial knee collapse, a lack of motor control can also be the source. This is especially prevalent among higher end athletes who demonstrate medial knee collapse with functional activities.
In this case, the athlete more times than not has more than adequate strength, yet they fail to utilize and demonstrate the neuromuscular control necessary to engage the hip abductors during tasks. Too see if this is the case, give the athlete visual, verbal, or manual cues to facilitate hip abductor.
Here, we demonstrate a resistance cue with a theraband. The theraband provides tension to drive the knee inward, into hip addiction. This slight resistance is enough to facilitate the hip abductors to fire during the single leg squat.
*NOTE: This can also be used as a strengthening exercise once the athlete demonstrates good neuromuscular control.
FEEL: You should feel your glutes, quads, and core working to slowly lower yourself down to the box.
COMPENSATION: Try not to lean over to one side with your shoulders. Use your core to stay as centered as possible. Do not let your knee dive inward or outward excessively.
FEEL: You should feel all the thigh muscles and the butt muscles working in the leg you’re standing on, but primarily in the thigh muscles.
COMPENSATION: Avoid putting too much weight (if any weight at all) on the foot you are reaching down with. Don’t let your knee cave in, and avoid rounding your back or side bending.
FEEL: You will feel the entire leg with this exercise, majority of the burn will likely be in the glute and quad muscles.
COMPENSATION: Avoid allowing the knees to cave in during this exercise, make sure to keep the knees spread into the band. Also avoid allowing the knee from going forward past your toes.