K2 | One Leg Ball Squat (Regression)
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This is the Level 2 or 'regression' version promoting more flexion at the hip and less or nil movement forward of the knee for people with anterior or patello-femoral knee pain or restriction of ankle dorsiflexion.
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Demonstration and Instructions
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Standing parallel with your feet hip width apart and the middle of the ball at the middle of your knee. Bend you inside knee and push knee into ball. Squat more at the hip than the knee, to keep your knee our of pain. Don't let you knee roll in or opposite hip drop down. Aim to not let your knee move forward and focus on most of the movement at the hip.
Special Notes
Progress to the level 3 for normal forward movement at the knee
Use a pilates ball as an alternative to the swiss ball |
Alternative Exercise
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