Exercise Videos: General - Knee

Strength and Control
Mobility and Flexibility
Gym




Step-ups with glute activation


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Deadlifts/ RDLs


Stand with your feet shoulder width apart and knees pointing forward. Bring your shoulders back and down and grab the bar on the just outside of your legs. Keeping your lower back flat and chest up. Lift the weight up by keeping your arms straight and activating your glutes to bringĀ  your trunk upright (hip thrust motion). Once upright use your glutes and hamstring control to slide the bar down against the legs to below knee level while keeping the knees straight, ensuring the back is flat and chest is up at all times. Once a the bottom, use a hip thrust motion to stand back up right.
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Deadlifts


Stand with your feet shoulder width apart and knees pointing forward. Bring your shoulders back and down and grab the bar on the just outside of your legs. Keeping your lower back flat and chest up. Lift the weight up by keeping your arms straight and activating your glutes to bringĀ  your trunk upright (hip thrust motion). Once upright use your glutes and hamstring control to slide the bar down against the legs to below knee level while bending at the knee, ensuring the back is flat and chest is up at all times. Once a the bottom, use a hip thrust motion to stand back up right.
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Seated knee extension


Seated on the leg extension machine, feet shoulder width apart and toes pointed towards the roof. Push against the resistance to extend the knee straight. Ensure the movement is preformed slow and controlled.
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Leg Press


Seated on the leg press machine, place your feet shoulder width apart up on the platform, ensuring your knees and hip are at a 90 degree angle. From here push against the platform. Make sure the knees follow the line of the toes and the movement is slow and controlled.
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Seated leg curl


Seated on the seated leg curl machine, ensure your feet a shoulder width apart. Keeping your toes pointed straight, bend your knees, pull through your heels, bringing the heels closer to the bottom. Ensure the movement is performed slow and controlled.
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Standing Knee extension with Theraband/ Cable


Standing facing the wall place one end of the theraband around the back of knee and the other end secured to the wall. Starting with the knee in a bent position extend the knee back pulling against the resistance until the knee is straight
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ITB Foam Rolling


Side lying on a foam roller, roll up and down on the foam roller ensuring to stop just before you get to your knee and hip joint and not to cross over them.
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Active Extension


In a seated position with your knee bent. From this position straighten out the knee. Focus on keeping this action slow and controlled
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Active Flexion


In a seated position, bend your knee by bringing your heel towards your bottom. Focus on keeping this action slow and controlled.
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Supported single leg squats


Back leg bent and placed on a chair, front heel elevated by book/dumbbell so toes are pointed down. Flatten back and squat down so the back knee bends. Squeeze through the glute on the front leg to bring your body back up. Maintain a steady position of your knee throughout and don't let your body come forward. Repeat and alternate legs
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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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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 theraband


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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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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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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