Exercise Videos: General - Knee

Strength and Control
Mobility and Flexability
Gym




Split leg squats


resting on the knee of your back leg with the front foot flat on the ground, ensure both knees are at 90 degrees and back is straight. Push up through the back leg whilst squeezing the glutes on your front leg to bring you up onto the front leg, focusing on keeping your knee in line with your toes and your toes pointing straight
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Single leg squats


Have a book/dumbbell under your left heel so the toes are pointed towards the ground. Squat down on the left leg while not letting your knee go past your toes. Squeeze through the left glute when coming back up. Repeat and alternate legs
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Walking arabesque


Feet pointing straight, knee pointing straight bending at the hip keeping your hips level and leaning your trunk forward parallel to the ground, squeeze through your gluteal muscles on the standing leg pushing your back into an upright postion. Take a few steps and alternate legs.
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Close gate


Jogging lightly, take a few steps, bend your knee towards your chest and then rotate your hip towards from your body. Place your foot back on the ground and begin jogging again. Alternate legs each time
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Open gate


Jogging lightly, take a few steps, bend your knee towards your chest and then rotate your hip away from your body. Place your foot back on the ground and begin jogging again. Alternate legs each time
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High knees


Jogging lightly, bend your knee sharply so that your knee is drawn as close as possible towards your chest. Alternate legs every few steps
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Heel flicks


Jogging lightly, bend your knee sharply so that your heel is drawn as close as possible towards your bottom. Alternate legs every few steps
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Kicking away from body


engaging your gutes on your standing leg to give you a stable base whilst kicking with your non-standing leg. This will help you to become more consistent with your kicking technique.
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Lunges with thoracic rotation


lunge forward ensuring that your trunk and hips are both pointing in a forwards direction. Once you can feel the stretch through your hip flexors, stay upright and twist your trunk in both directions while maintaining the lunge position. It is important that the hips remain pointing straight.
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Forward kicks


engaging your gutes on your standing leg to give you a stable base whilst kicking with your non-standing leg. This will help you to become more consistent with your kicking technique.
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Side kicks


activate your glutes on your standing leg to giveyou a stable base, whilst also activating the glutes in your non-standing leg so as to move you in a sideways direction against resistance.
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high knee with band


tighten the glutes on your standing leg to give you a stable base with theraband under the foot and around the ankle of your non-standing leg. Engage your hip flexors to bring your knees up.
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Drive through in standing with theraband


when in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your toes, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. It is important not to swing the back leg through until your body has been thrown forward.
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Side shuffles-ski hop


moving sideways, make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Ski hop with squats


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards). Ensure correct squatting technique throughout.
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Run squat forward and back


keep your weight forward, landing on the mid-front part of your foot, keeping our knees over our toes, and completing the drill with a squat to power up your glutes. Ensure correct squatting technique throughout.
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Run squat and turn


keep your weight forward, landing on the mid-front part of your foot, keeping our knees over our toes, and completing the drill with a squat to power up your glutes. Ensure correct squatting technique throughout
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Side step with squat


tighten your glutel muscles to move side ways, keeping your toes pointing straight and knees over your toes. Complete the exercise with a squat by keeping the same alignment and squeezing your gluteal muscles to come back up
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Directional lunge


keep your trunk and hip pointed forward while lunging forward and to the side to stretch different parts of your hip
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Running man


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Directional hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Ski hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Swing through with arabesque


feet pointing straight, knee pointing straight bending at the hip keeping your hips level and leaning your trunk forward parallel to the ground, squeeze through your gluteal muscles on the standing leg pushing your back into an upright postion
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Triple hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Single hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes (not collapsing in or turning inwards) and your hips level
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Arabesque/single leg dead lift


This is a great exercise for glute activation and eccentric hamstring loading exercise and is a good exercise to complete after a hamstring strain and kicking sports. Standing on one leg with your knee slightly bent, slowly bring chest towards floor, extending the opposite leg and keeping the back in a neutral position and the hips level. Slowly return to an upright position. where weight is moved onto one leg
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Foam roll the legs


You can assist in managing the tension in you leg muscles by regular foam rolling. Place the foam roller under any of your leg muscles, eg calve, hamstring, quads ITB, and using you body weight to compress the tender spots, slowly move your body over the muscles, spending extra time to work over areas of tension.
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Quadriceps stretch


This is a good stretch for increasing knee range of motion and managing tension in the quadriceps muscle at the front of the thigh. Standing on one leg with one hand holding onto something for balance, bend the opposite knee and hold onto foot with that hand, pulling the heel towards to bottom to feel the stretch in the quadricep at the front of the thigh.
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Hamstring stretch – seated


Hamstring mobility is important for mobility in many running and kicking sports, as well and lower back conditions. Sitting on the ground with one leg out straight, and the other knee bent out to side, reach slowly down leg towards toes evenly with both hands. Feel stretch behind thigh/knee.
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Hamstring stretch – standing


Hamstring mobility is important for mobility in many running and kicking sports, as well and lower back conditions. Standing with hips facing straight in front and one foot resting on something between hip and knee height, slowly reach towards toes with both hands evenly to feel a stretch in the back of the thigh/knee.
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Single leg squats


This is an important lower limb control exercises that requires ankle, knee and hip strength and stability. Stand on one leg with the other knee bent behind slightly. Keep hips level and facing forwards. Squeeze gluteals on and keeping your knee controlled over your 3rd toe, come down into a 1/4-12 squat.
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Straight leg raise


This is a great exercise for getting the quads going after surgery, or for people with kneecap of patella tracking issues. While lying on you back turn leg slightly out to side, squeeze VMO musclon, and holding leg copletely straight raise it 30 cm off bed. Hold 3 seconds
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Quads over fulcrum


This exercise is good for regaining quadriceps and VMO function, particularly after knee injury or surgery. With a rolled up towel under your knee, squeeze your VMO on and using your thigh muscle slowly kick your leg straight.
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Decline slingle leg squat


This is an important lower limb control exercises that requires ankle, knee and hip strength and stability. Stand on one leg with heel raised on a block, the other knee bent behind slightly. Keep hips level and facing forwards. Squeeze gluteals on and keeping your knee controlled over your 3rd toe, come down into a 1/4-12 squat.
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Step ups


Step ups are a great functional exercise for quadricep, hamstring and gluteal strength and control. Using a step of appropriate height, plant foot on step, squeeze gluteal muscles, lean forwards and push up onto front foot, extending knee and hips fully, ensuring the pelvis stays level throughout. Return the foot back down to the floor with control.
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Wall squats


This is a great rehabilitation exercise to focus specifically on quadricep strength. Place feet 30cm away from wall, shoulder width apart. Keep weight through heels and back flat against the wall, while squatting down to 1/4 - 1/2 range, slowly back to top. Add weight at prescribed.
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Supported single leg decline squat


A fantastic exercise for quadricep strength with the added requirement of hip and core control. Have one heel raised on a block, the other leg supported in hip extension on a chair. Keep hips level and facing forwards. Squeeze gluteals on and keeping your knee controlled over your 3rd toe, come down into a 1/4-12 squat. Use hands on hip or holding a bar over head for more core control.
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VMO sit to stand


The VMO is an improtant part of the quadricep muscle that is particularly vulnerable to weakness after knee injury or surgery. It is especially important for controlling the tracking of the patella. Sitting on a chair, push both heels down into floor, feeling VMOs activate with your thumbs for feedback. Lean slightly forwards and lift bottom up off the chair into a 1/4 squat, then slowly lower back to chair
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Calf stretch


Mobility of the calf muscles is important for hip and knee function as well as good foot function. Keeping knee straight and foot facing straight forwards, place the ball of your foot on the edge of a step and drop the heel down slowly off the step. Feel the stretch in the muscle at the back of your calf.
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