Video Tag
patellofemoral pain syndrome
Step Up - Overhead Reach
HOW : Set up a small step on the ground. Step up onto the step with one leg as you bring the other leg up bending the knee and your hip into a 90 degrees angle each. As you drive your knee up, raise your...
Step Up - Continuous
HOW : Set up a step on the ground. Step up onto the step with one leg as you bring the other leg up into a runners position with the knee and hip at 90 degrees.Touch the toe of the drive leg back to the...
Step Up - 4 Way
HOW : Begin with a small step set on the ground. Using one side edge of the step, step up forward with the leg closest to the step bringing the outside leg’s knee up into a runner’s position. From here, bend your inside knee and...
Toe Off to Step Up
HOW : Start by getting a step set up in front of you. Place one leg up on top of the step. From here, shift your weight forward onto the leg on top of the box as you roll onto the toe of your back...
Tempo Squat - Band
HOW : Loop a band just above your knees in a standing position. In this example, the tempo relates to the time it takes to lower into a squat, hold the squat, come back up, and the time in between reps. 5-3-1-0 is used for...
Straight Leg Raise - Hip External Rotation
HOW : In a seated position on the ground or table, have your legs straight out from your hips. Rotate your foot outward, keep your knee straight, and squeeze your quad muscle pushing down with your knee. From here, keep the squeeze in your quad...
Tempo Squat
HOW : Begin in a standing position. In this example, the tempo relates to the time it takes to lower into a squat, hold the squat, come back up, and the time in between reps. 5-3-1-0 is used for this squat. Five seconds to bend...
Pause Front Squat - Barbell
HOW : Position a barbell on the front on your shoulders and point your elbows straight out as you hold onto the bar with your palms up. Keep your feet about shoulder width apart. Hinge forward slightly at the hips and bend your knees performing...
Single Leg RDL - Hip Rotation
HOW : Begin this exercise by balancing one leg. Next, focus on hinging primarily at the hips. This is achieved by bringing your torso forward and pushing your butt back. Kicking out the back leg may make it easier for you to counterbalance your trunk...
Rear Foot Elevated Squat - TRX
HOW : Face away from the high TRX anchor and place one foot in both of the loops. The loop should be around the middle of your foot. Keep all of the weight in the standing leg. Bend the knee as you slightly bend your...