The Knee and Patellofemoral Joints 279Knee Flexor Strengthening
The flexors of the knees, including the hamstrings,
are important for achieving and maintaining bent
positions of the gesture leg such as used with a passé
or attitude. With the tremendous demands for ham-
string flexibility in dance, it is advisable to follow the
knee flexion exercises described next with hamstring
stretching exercises so that the hamstrings do not
become tighter, or to utilize exercises emphasizing
hip extension to strengthen the hamstrings.
Prone and standing knee curls emphasize resisted
knee flexion. The prone knee curl (table 5.3E) can
be performed with springs or an elastic band resist-
ing knee flexion. The standing knee curl (table 5.3F)
can also be performed with elastic resistance, but
also afford a relationship to gravity that will allow an
ankle weight to effectively resist knee flexion. The
back leg raise shown in chapter 4 (table 4.5D, p. 214)
offers a variation that emphasizes the hip extension
function of the hamstrings.Exercise name
(Resistance)
Description
(Technique cues) ProgressionMuscle groups: Knee extensors and hip extensors
Muscles emphasized: Hamstrings and quadriceps femoris
Joint movement: Knee extension with hip extensionJ. Forward lunge
(Pilates chair)
Stand facing the combo chair. Bring
the pedal down with one foot, and
place the other foot on the top
platform of the chair. Then slowly
raise the body up over the top foot,
pause, lower the body and pedal
down until the top knee is bent
about 90°, and raise up again.
(Guide front knee over foot; avoid
excessive forward lean of the
torso, and maintain an almost
vertical position; focus on pressing
the top foot firmly down and
engaging the hip extensors as the
body is lifted over the top foot;
work only in a range where good
form can be maintained and no
knee discomfort is experienced.)- Gradually decrease springs.
Closed Kinematic Chain Strength Exercises
As discussed in chapter 1, closed kinematic chain
exercises for the lower extremity involve movement
at multiple joints (hip, knee, and ankle) while the
foot remains fixed or encounters considerable resis-
tance. This is in contrast to an open kinematic chain
exercise in which the distal segment of the extremity
(e.g., the foot) is free to move. Strength exercises
previously described for the knee such as terminal
knee extension and prone knee curl are examples of
open kinematic chain exercises. Examples of closed
kinematic chain exercises described in table 5.3, G
through J, include the wall squat, plié/leg press,
lunge, and forward lunge.
The wall squat (table 5.3G) provides an effective
way of particularly strengthening the quadriceps
while working on maintaining trunk stabilization
and avoiding the common error of leaning the torso
forward in pliés. The plié/leg press (table 5.3H)
offers resistance to develop strength in the knee