Video Tag
quadriceps
Posterior Step Down
HOW: Stand on the step. Shift all of your weight to the leg you want to exercise. With the foot in the air, you will reach back and lightly tap the ground, and then come back up to your starting position. FEEL: You should feel...
Plank Terminal Knee Extension
HOW: Begin the exercise in a forearm plank position. Perform the exercise by bending your knees until just before they touch the ground followed by squeezing your quads to fully straighten your knees, hold that position, then repeat. FEEL: You will feel your quad muscles...
Plank Leg Lift
HOW: Begin the exercise in a forearm plank position with the knees straight. Perform the exercise by moving at the hip joint to lift one leg into the air while keeping the knee straight, hold that position, then return to starting position and repeat on...
Plank Leg Lift - Band
HOW: Begin the exercise in a forearm plank position with the knees straight and a band around the knees. Perform the exercise by moving at the hip joint to lift one leg into the air while keeping the knee straight, hold that position, then return...
Long Arc Quad - 0 to 90 deg
HOW: Get set-up seated on the edge of a surface with your feet hanging off at a 90˚ angle. Place a band around your ankles. On the side, you want to perform this exercise, kick the leg straight until your knee is fully straight, hold...
Long Arc Quad - 45 to 90 deg
HOW: Get set-up seated on the edge of a surface with your feet hanging off at a 90˚ angle. Place a band around your ankles. On the side you want to perform this exercise, kick the leg straight until your thigh and shin make a...
Lateral Step Up
HOW: Stand to the side of a box/step. With the leg closest to the box/step, step up onto the surface, and then step back down. FEEL: You should feel the muscles working in the leg that you are stepping up with. COMPENSATION: Avoid letting your...
Lateral Step Up To Single Leg Balance
HOW: Stand to the side of a box/step. With the leg closest to the box/step, step up onto the surface and balance on that leg as you drive the other knee up into the air. Squeeze the butt muscles in that leg as you balance,...
Lateral Step Down
HOW: Stand on the edge of a box/step and balance with all of your weight on the leg you want to exercise. The other leg will be hovering off the edge of the step. Slowly lower your hips, lightly tap the ground with your leg...
Hip Prep - 2
HOW: Get set-up standing with a band around and above your knees. Follow along with the video and perform all four movements on both sides for the parameters prescribed. FEEL: You will feel your glutes and quads working with all four of these exercises focused...