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Exercise name
(Resistance)Description
(Technique cues) Progression
Muscle groups: Knee extensors and hip extensors
Muscles emphasized: Hamstrings/abdominal–hamstring force couple
Joint movement: Knee extension with hip extension
H. Plié/leg press
(Reformer)(Weight apparatus)Start supine on a Reformer, with
feet parallel in line with hip joints
on the foot plate, and knees bent.
Slowly extend the knees until they
are just straight, pause, and slowly
bend the knees to return to the
starting position.
(Avoid hyperextending the knees;
guide knees over second toe;
maintain a stable torso and neutral
pelvis.)
Variation 1: Increase range by
allowing the feet to come off the
plate until the knees bend to about
90°, and add a relevé after the
knees straighten.
Variation 2: Perform in turned-out
positions.
(Turn out in accordance with hip
external rotation with the knees
straight.)
Variation 3: Perform on a leg-
press machine in parallel position,
keeping the heels in contact
throughout the exercise.- Gradually increase the
resistance from three springs. - Perform with one leg with lower
resistance.
Muscle groups: Knee extensors and hip extensors
Muscles emphasized: Hamstrings and quadriceps femoris
Joint movement: Knee extension with hip extension
I. Lunge Stand with feet parallel and about
hip width apart and arms down
by each side holding a dumbbell.
Step far forward with one foot and
then slowly lower the body until the
front knee is bent to about 90°.
Then slowly straighten the knee,
and push off with the front foot to
return to the starting position.
(Guide knee over front foot and
keep torso vertical rather than lean
forward or backward.)- Gradually increase weight.
TABLE 5.3 Selected Strength Exercises for the Knee (continued)