K1 | One Leg Ball Squat (isometric)
INSTRUCTION VIDEO
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This is the Level 1 or beginner level one leg ball squat: for people with weak gluteus medius and quadricep VMO muscles, and/or anterior or patello-femoral knee pain
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Instructions Standing on one leg with a slight bend in you hip and knee, keep your opposite hip higher and push knee into ball. Hold this position for 10-30sec and don't let your knee roll in or opposite hip drop down. Repeat with the other side, do more on weaker side.
Special Notes
Progress to level 2 and begin bending but more at the hip
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