Strength Flow

Knee

Jessica Obiedzinski, MS, LAT, ATC, TSAC-F, RYT-200

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5 Way Hip (Hip Flexion)

• Start lying on your back
• Keeping your leg straight, hinge at your hip, raising your leg
• Perform sets, reps
• Perform exercises bilaterally

5 Way Hip (Hip Flexion with External Rotation)

• While continuing to lay on your back, rotate your toes outward
• Keeping your leg straight, hinge at your hip, raising your leg
• Perform sets, reps
• Perform exercises bilaterally

5 Way Hip (Hip Abduction)

• Turn onto your side
• Keeping your leg straight and moving at your hip, lift your top leg vertically
• Perform sets, reps
• Perform exercises bilaterally

5 Way Hip (Hip Extension)

• Turn onto your stomach
• Keeping your leg straight and moving at your hip, raise your leg backwards, lifting it off of the table
• Perform sets, reps
• Perform exercises bilaterally

5 Way Hip (Hip Adduction)

• Turn onto your opposite side
• Plant the foot of your upper leg on the table, in front of the bottom leg
• Keeping your leg straight and moving from your hip, lift your lower leg off of the ground
• Perform sets, reps
• Perform exercises bilaterally

Knee Extension

• Start seated on the edge of a table or seat, with your feet planted on the ground.
• Extend your knee, straightening out your leg
• Contract your quad and hold that contraction for 3 seconds
• Relax foot back down to the ground
• Perform sets, reps
• Perform exercises bilaterally

Box Squats

• Keeping your core tight and torso erect, hinge at your hips and bend at your knees
• Lower yourself down into the chair and then immediately stand back up
• Perform sets, reps

Single Leg Wall Sit

• Start with back against the way
• Take a few steps forward and slide your back down the wall until your are in a seated positions, hips and knees at 90 degrees
• Slowly lift your right leg and hold for 15-30 seconds
• Switch legs
• Stand back up after completing exercise bilaterally
• Repeat 3-4 times

Step Ups

• Place foot on the bench
• Press through your foot, lifting your body off of the ground, keeping your torso erect and core tight
• Bring your opposite leg up, flexing at the hip and knee
• Lower free leg back down to the ground
• Perform sets, reps
• Perform exercises bilaterally

Side Lunges

• Keeping core tight and torso erect, step out to the side
• Bend the knee of the foot stepping out, coming into a half squat and stretching through the inside of the opposite leg
• Push off of foot on bent side, returning to standing
• Perform sets, reps
• Perform exercises bilaterally

Running Man

• Lunge backwards with your R foot and bending your L knee
• Push through your left foot, standing straight and driving your R knee forward, flexing at your R hip and knee
• Return your R foot to the lung position
• Perform sets, reps
• Perform exercises bilaterally