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Please click here to read ‘how the knee works‘ before reading the following.
This exercise trains the lateral glute muscle fibres, lower limb alignment, VMO (the inside part of the quads muscle) and stretches the calf so is a big hitter – if you can get it right! You will definitely need an experienced Physiotherapist to show you how!
If training left side: stand with right side closest to wall.
Put a ball between the right knee and the wall.
Twist your left knee outwards slightly and lift the right foot up behind you.
Push away from the wall gently using the knee keeping your shoulders stacked on top of your hips (no leaning.) If you feel an intense sensation in the outside of the left buttock you are doing it right! Well done!
Maintain this sensation as you bend and straighten your knee making sure your knee stays in line with your 2nd/3rd toes. Repeat until you can no longer maintain the alignment or sensation in the buttock– it is best to do a few reps perfectly than lots with poor quality alignment! You should aim for doing 30 eventually!If you experience knee pain or you do not feel it in your buttock STOP because it is a sign you are doing it incorrectly and you could cause more damage. Come and see us and we will adjust the way your body is moving so you can then do it independently.
Please note that although the advice and exercises provided are designed to assist your recovery they are not a replacement for seeing a Physiotherapist or Osteopath. It is essential that you always make sure you see your Doctor, Osteopath or Chartered Physiotherapist beforehand to diagnose your injury and guide you through recovery.
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