Targeted Muscles: Hamstrings & Quadriceps
Purpose: To help Strengthen the knee through its full range of motion, and provide stability for the knee with heavy lifts.
Setup: Stand upright with TVA engaged (feeling like your vertebrae are being gently decompressed), and place your hands on the wall for stability. Have the standing leg elevated approximately 6”, such as on a yoga block or a folded towel.
Setup so the knee of your leg doing the exercise is firmly against the wall.
Exhale: Lead with the heel, as you flex at the knee to draw your lower leg up to 90°.
Inhale: Lead with the toes of your dorsiflexed ankle, as you draw you lower leg back into a straight leg position. Full control and engagement coming down.
Reminder: Maintain pressure with the knee of the moving leg against the wall throughout the entire range of motion. Feel engagement on both sides of your thigh.