![]() The split squat simultaneously works the quads, glutes, and hamstrings of the front leg while stretching the quad and hip flexors of the back leg. For comfort, you can do this exercise on a carpeted floor or an exercise mat. The split squat is an excellent quad exercise that strengthens one leg while stretching the other, improving not only your strength but also your overall stability. If you feel the need to, the step is too high and should be lowered. You can also place the step next to a wall or the back of a sofa so that you can hold on for stability.īe mindful of your posture as you step up, tightening your core muscles with each movement. ![]() When first starting out, use a very low step (6 to 8 inches high), particularly if you have stability issues or are recovering from an injury. Switch legs and repeat steps 1 through 6.Īs you get stronger, you can increase the height of the platform and/or hold a pair of dumbbells in each hand.Bring the right foot down-with control-to meet the left foot on the ground.Bend your right knee and step back down with the left foot, planting your foot solidly on the floor.Bring your left foot up to meet your right foot.Step up with the right foot, pressing through the heel to straighten your right leg.Stand six inches back from the platform, box, or bench.This exercise requires a stable platform, box, or bench that you can step up and down on. The step-up is an excellent exercise for strengthening not only the quads but the hamstrings and gluteal muscles (hips and buttocks). You can also make this a balance exercise by doing it while standing only on one foot. You can make the TKE more challenging by placing a small foam pad underneath your stance foot. Doing so can place excessive strain on your knee. Be sure your knee stays directly over your toes it should not shift forward so that it juts out over your toes. When performing the TKE exercise, be sure to move in a slow and steady way. Slowly bend your knee a bit once again.Once your knee is straight and the band is tight, hold the position for 3 seconds.The band should provide some resistance as you try to fully straighten your knee. ![]() Slowly straighten your knee, placing tension on the band.Face the anchor point with the resistance band looped around your knee.Step into the loop with the leg you wish to exercise.(The leg of a heavy table is a good place, but make sure it will not move.) You want it to be about the same height as your knee. Tie your resistance band around a stable object so it is anchored.You can buy one at a big box retail store or get one from your PT. To do this exercise, you'll need a resistance band, like a Theraband. Your quads will be working while supporting your body weight. The TKE is considered a functional exercise. Terminal knee extension (TKE) is a simple yet effective way to strengthen your quads in a standing position.
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