Do you need stronger legs and hips? Do you want to be able to ski or run longer with better endurance, form and less fatigue? Try our simple wall squat with band around the knees to help strengthen the quads and gluts, abs, core.
Hi this is Dana Ranahan from Body Works Sports Physiotherapy and today I want to show you a great strengthening exercise you can do at home. This will help you in all kinds of ways. Skiing, hiking, running etc.
So grab yourself a little Thera-band or a stretchy band. We have these ones in the clinic that are pre cut so they’re all one piece. Alternately, you can get some and tie a knot to the right width, you want it to be about leg width apart, when you’re standing evenly on your feet. And we’re going to put this band up on our knee, just above the knee joint and in this position now, I’m going to come to the wall, bring my feet way out so that my weight can be back against the wall and I’m going to do a bit of a squat.
Really working to keep my big toes on the ground and my knees in line over top of my feet. So my kneecap centres over my second toe effectively. Now in this position, think about keeping your hips connected to the wall and this is a simple wall squat you can maintain. If we want to add a little bit of extra work for our glutes, we can work on a little bit of a pull out here with the band.
So try to maintain your wall squat, little openings between the band and you’ll feel it working in your glutes quite heavily. So usually I’d maybe work 10 to 15 repetitions here and remembering to breathe and engage your core as you do it, I’m too busy talking.
But on your own, you would breathe out, core on, breathe in, come back, breathe out, core on, breathe in, come back.
So give that a go at home. That’ll help you strengthen up your hips and legs for skiing or any activities you want to do. If you have any other questions, give us a call or check out our website at www.body-works.ca