| Course: PHRE 3045 – Sports Injuries |
Movement Pattern: |
Target: Quadriceps |
Synergist(s): Gluteals |
| Exercise |
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| Regressions: |
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Progressions: |
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| Key Teaching Points |
Expectation: [if 456 equals=”Supervised Practice”]Supervised Practice [/if 456][if 456 not_equal=”Supervised Practice”]Independent Learning[/if 456] |
[579] |
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| Description: |
- Select a step height that allows for proper neutral lower kinetic chain posture (i.e. the knee should not move valgus and the opposite hip should not drop).
- Stand behind box. Place one foot on box. Initiate movement be pulling up (gluts, hamstrings) with the upper leg. Do not push off with lower leg.
- During mid step up when the lower leg is off the ground engage glut med, QL and intrinsic core to keep your hips and shoulders level with horizontal plane.
- Finish movement with two feet on top, full knee extension and quad engagement.
- Reverse slowly and in control maintaining the postures discussed above. Either alternate legs or complete one side first and then switch.
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| Common Error(s): |
Valgus knees | Inappropriate momentum |
| Spotting: |
Instability training |
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