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Strengthen the muscles responsible for moving and supporting the knee and hip.
This is a challenging isometric exercise that will develop lower body strength and core control. It can be used both as a warm-up exercise, as active recovery, or as a standalone exercise within any workout. The GenuTrain P3 Knee Brace from Bauerfeind may aid your exercise performance by providing support to increase knee stability.
Begin standing on feet spread shoulder width apart. Turn your toes out slightly. Brace your core and keep your chest up.
Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward.
Lower yourself and pause and stay in this position for as long as you can.
Whether moving up or down the movements must be relatively small and held for 1-10 seconds before a new position is called out.
Repeat the up and down movements for 30 seconds or longer as your ability allows.
Primary muscles: Glutes and Quads
Secondary muscles: Knees and Hips
This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed health care provider. The information contained here is not to be considered a plan of care or physical therapy.