Dance Anatomy & Kinesiology

276

Exercise name

(Resistance)

Description

(Technique cues) Progression

Muscle group: Knee extensors

Muscles emphasized: Quadriceps femoris, especially vastus medialis

Joint movement: Knee extension with hip flexion maintained

D. Sitting knee extension

(Reformer)

Variation 1

Sit on a Reformer, using the arms

to support one thigh and the

strap over the foot of that leg.

Then slowly extend the knee to a

straight position, pause, and return

to the starting position.

(Keep the thigh stationary while

the foot pulls the strap as the

knee extends to a straight but not

hyperextended position.)

Variation 1: Perform in the same

position, only sitting on the floor

with a looped band anchored under

the support foot and around the

instep or ankle of the gesture leg.

1. Increase the resistance from
   one spring gradually in small
   increments.


2. Bring torso more vertical with
   lumbar spine neutral.

Muscle group: Knee flexors

Muscles emphasized: Hamstrings

Joint movement: Knee flexion

E. Prone knee curl

(Reformer)

Lie prone on the box with the

knees slightly bent and the straps

on the feet. Then slowly bring the

heels toward the buttocks, pause,

and slowly lower the leg to the

starting position.

(Firmly contract the abdominals to

maintain a neutral pelvis and avoid

an anterior pelvic tilt.)

Variation 1: Perform with one leg at

a time.

Variation 2: Perform on a knee-curl

weight apparatus.

Variation 3: Perform one leg

at a time with an elastic band

looped around the feet to provide

resistance.

1. Gradually increase springs.


2. Increase range of knee flexion.


3. Lift knees half an inch off the
   box (slight hip hyperextension),
   and maintain this position
   throughout the exercise without
   letting the pelvis tilt anteriorly.

TABLE 5.3 Selected Strength Exercises for the Knee (continued)