3 Way Single Leg Taps (Medial, Posterior Medial, Posterior)
HOW: While standing on the affected leg, you are going to reach the other leg in 3 different directions as you perform a single leg squat. First, you will perform a single leg squat and tap your foot to the side as far as you can. Second, reach diagonally back and tap your foot. Third, reach straight back and tap your foot.
FEEL: You should feel the thigh muscles and butt muscles working in the leg that you are standing on.
COMPENSATION: Maintain equal weight distribution on the foot of the standing leg the entire time. Key here is to maintain proper alignment of the standing leg throughout each movement. Don’t let the knee collapse in or bow out.