Begin the exercise on all fours, maintaining a neutral spinal position. When ready to begin, lift the leg, pointing the foot to the sky, while maintaining a 90-degree knee bend. Hold for 5 seconds, and then return to neutral position. Complete 10 repetitions before alternating legs.
This exercise targets the glute complex. These muscles are crucial in managing low backpack, ensuring day to day ease of movement.
Begin by standing upright with a neutral spine. To engage the muscle of the right leg, take your left legs backward resting your weight on your toes. Begin descending until both legs produce a 90-degree angle. Slowly and safely return to neutral position by ascending, then returning the left leg to its original position. Continue alternating legs until a total of 20 repetitions is achieved. Repeat for 3 to 4 sets.
This exercise targets the quad group, glute group and plays a role in improving balance. These are crucial in developing the muscles responsible for safe and efficient day to day activity.
Single Leg Squat
Stand in neutral position in close proximity to a supporting surface. Begin holding on to the supporting surface, ensuring stability throughout the movement. If you are attempting to target your right leg, bend the left leg, holding it at 90-degrees. Then begin the movement by slowly bending the right leg as you descend towards the ground. Your knees should not pass your toes as you descend; begin ascending before this point. Complete 10 repetitions for sets of three, daily if possible.
This exercise works by targeting the quad complex. This is an important muscle group that helps many recover from ACL surgeries, Patello-femoral pain syndrome and a wide array of other knee conditions.