Video Tag
meniscus tear
Spanish Squat
HOW: Anchor a band roughly knee height, and place the band around the back of your lower leg. You will then perform a squat while leaning into the band and keeping your trunk straight. FEEL: You will feel the muscles on the front of your...
Seated Long Arc Quad Isometrics - Band
HOW: Begin in a seated position with a band wrapped around your shin bone. Straighten out your knee by pulling into the band. Hold the desired position. FEEL: You will feel the thigh muscles working with this exercise. COMPENSATION: Please avoid moving at the entire...
Anterior Step Down - Wedge
HOW: Place a wedge underneath your heel. Reach forward with the elevated leg as far as you can, tap the floor and return back to starting position. FEEL: You will feel the muscles in your legs working, particularly the muscles on the front of your...
Single Leg Spanish Squat
HOW: Anchor a band roughly knee height, and place the band around the back of the desired lower leg. Elevate one leg and stay balanced on the leg with the band. You will then perform a single leg squat while leaning into the band and...
Anterior Step Down - Wedge, Kettlebell
HOW: Place a wedge underneath your heel while holding onto a load up against your chest. Reach forward with the elevated leg as far as you can, tap the floor and return back to starting position. FEEL: You will feel the muscles in your legs...
Single Leg Wall Spanish Squat
HOW: Place your back against a wall then slide down into a wall squat. Shift your weight onto one side and lift the opposite leg off the floor. Have a partner pull a band wrapped around your knee. The stronger the band and the more...
Quad Set
HOW: Follow this foolproof guide to wake your quad back up! Laying on the ground or on a table with your knee straight and foot supported, attempt to push your knee down and lift your heel off the ground by squeezing your quadriceps muscle until...
Tibial Rotation
HOW: Get set-up seated with your back supported and support your leg by wrapping your arm under your knee. While keeping your thigh still, rotate your shin bone side-to-side, it is ok for the ankle to help drive the motion. FEEL: You should feel your...
Tibial Rotation - Knee Movement
HOW: Get set-up seated on the edge of a surface with your feet hanging off at a 90˚ angle. To begin the exercise, rotate your ankle and shinbone out as far as you can while keeping this position kick the leg straight until your knee...
Terminal Knee Extension
HOW: Get set-up standing with a band around and above the knee with the band anchored in front of you. To perform the exercise, put tension on the band so that it wants to pull your knee forward, let your knee bend and your foot...