This exercise is used to strengthen the glutes and quadriceps muscles in a closed chain, unilateral, supported environment. A precursor to the unsupported single leg sit to stand exercise which is used as a return to play test post ACL reconstruction and other knee injuries/surgeries.
Demonstration and Instructions
Sit forwards on a bench or chair and place your working leg slightly in front of your other foot, most of your weight should be through this leg as you go to stand up. The foot at the back is touching down on the ground to provide stability. Place your hands out in front of you or cross you arms across your chest so that you are loading up through your leg as much as possible. Push down through your heel on the leg in front and drive up and out of the chair, again only keeping balance on the rear foot and weight bearing through the ball of this foot. Stand up nice and tall, keeping your weight through the front leg, then stick your hips and bottom straight back behind you as you bend your knee and return your hips to the bench. Do not let your hips fall back to the bench, but try to keep the movemement slow and controlled. Make sure you keep your back straight and your core on and do not let your knee roll in or your hips drop as you perform this movement. Repeat the exercise 10-15 times.
Special Notes
Maintain a stable knee throughout - do not let the knee internally rotate or roll inwards during the standing up or sit back down phase.
.jpg)
.jpg)
