Wall Sits:
First, let's start with wall sits. Stand with your back against the wall and slowly bend your knees. Keep your legs almost straight, then gradually bend deeper, ensuring your knees stay over your ankles. Hold for 30 seconds, driving through your heels and feeling the quad engagement.
Isometrics:
Next, perform isometric knee extensions. Seated with a band or using a leg extension machine, slowly straighten your leg for four seconds, hold, and then bend for four seconds. An isometric knee extension is a great exercise for runner’s knee. It loads the patellofemoral joint and helps to strengthen the quads.
Lunges:
Progress to reverse and front lunges. For reverse lunges, stand and step one leg back, keeping the front knee over the ankle, and hover the back knee. For front lunges, step forward with a longer stride, keeping the front knee over the ankle, then push back up to stand. Progress to a shorter stance for more challenge.
Glute Bridges:
Glute bridges are great for glute strength. Lie on your back, bend your knees, and lift your hips while engaging your core. Lower and lift, doing 10-15 reps. Progress to single-leg glute bridges for added difficulty.
Side Planks:
Try modified side planks to strengthen the glutes. Lie on your side with knees bent, lift your top leg and hips for 3-4 seconds, then lower. Do 10-15 reps per side, maintaining core engagement.
Banded Side Steps:
Lastly, perform resisted side steps with a band around your ankles, knees, or thighs. Slightly bend your knees, step out wide, then resist as you step back. Do 15 steps sideways and return.
If you have questions, feel free to reach out. I'm Dr. Madeline at Forward Spine Center, and I'm here to support your health journey. Stay well!
Dr. Madeline Klesk
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