K1 | One Leg Ball Squat (Isometric)
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This is the Level 1 or beginner level one leg ball squat, ideal for people with weak gluteus medius and quadricep VMO muscles especially after acute knee or hip injury or when bending the knee causes anterior or patello-femoral knee pain
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Demonstration and Instructions
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Place the middle of the ball on the outsid eof your knee. Standing on the OUTSIDE leg and bend the inside leg. You may need to balance temporarily with your hand against the wall.
Stand with a slight bend in you hip and knee, keep your hips level and slowly push your knee into the ball. Hold this position for 10-30sec and don't let your knee roll in or opposite hip drop down. Special Notes
The harder you push with the knee - the more gluteus medius activation and strengthening work you will get in the opposite hip.
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Alternative Exercise
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