What you’re targeting:
- Quadriceps strength
- Knee extensor mechanism resilience (patellofemoral joint, patellar tendon/ligament, and quadriceps retinaculum)
- Level of demand (scale of 1-5): 4
- Knee extensor mechanism resilience (patellofemoral joint, patellar tendon/ligament, and quadriceps retinaculum)
- Gluteal strength
- Hamstrings
- Lumbopelvic core musculature
What you need:
- Theraball
How to perform:
- Position:
- Place a Theraball between the small of your low back and a wall
- Lean back into the ball and walk your feet forwards 2 to 3 feet
- Bring your feet together and lift one of your feet off the floor
- Movement:
- Lower yourself into a squat while maintaining an upright posture
- Return to starting position
- Tips:
- Don’t allow your pelvis to shift out to the side
- If you find it difficult to maintain balance or form with this activity, you can place a paper plate or exercise slider under your opposite heel and slide the non-squatting leg forwards and backwards during the exercise for stability
What you should feel:
- Muscle work throughout your quadriceps, buttocks and posterior thigh.
How many repetitions and how much weight?
- Athletes should perform 2-5 sets of 10-30 repetitions of this exercise (on both sides)