Lehman College Knee Strengthening Program

Designed by Athletic Trainer Durval Morgan, MS, ATC and Fitness Center Director Bob Harris
 

Total 11 Lunges Take large step forward with one foot and bend at both knees as if driving back knee down toward the floor. Be aware not to let front knee go past toes. Return and repeat with other leg. Repeat 10 Times Complete 3 Sets Perform 3 Times a Week Enlarge SINGLE LEG SPLIT SQUAT - BULGARIAN SPLIT SQUAT Stand on your target leg and place your other foot propped up on a chair or other low object behind you as shown. Next, bend your knee and lower your body towards the floor. Return to a standing position. Your target knee should bend in line with the 2nd toe and not pass the front of the foot. Repeat 10 Times Hold 1 Second Complete 3 Sets Perform 3 Times a Week Enlarge PLYOMETRICS - LATERAL JUMPS - TWO BOXES Jump to the side onto a box and then back down to the ground near the starting position. Then perform on the other side on another box. Continue to alternate side-to-side. This plyometric exercise can be modified by changing the height of the box and or changing the speed. Repeat 10 Times Hold 0 Seconds Complete 3 Sets Perform 3 Times a Week Watch Video Enlarge LUNGE CLOCKS Start by standing with both knees straight. Begin by taking a step forward and slightly out to the side as you allow your front knee to bend. Your back knee may bend as well. Then, return to starting position. Next, perform this again as you take a step approximately 45 degrees out to the side. Then, return to starting position. Lastly, perform this as you take a step directly to the side. Then, return to starting position. Keep your pelvis level and straight the entire time. Your front knee should bend in line with the 2nd toe and not pass the front of the foot. Repeat 10 Times Hold 1 Second Complete 1 Set Perform 3 Times a Week Watch Video Enlarge PLANK - ALTERNATE LEG While lying face down, lift your body up on your elbows and toes. Next, lift one leg off the ground and then set it back down. Then repeat on the other leg. Try and maintain a straight spine the entire time. Do not allow your low back sag downward. Repeat 10 Times Hold 1 Second Complete 3 Sets Perform 3 Times a Day Watch Video Enlarge BALL SQUEEZE - SEATED While sitting, place a ball between your knees. Squeeze the ball with your knees and hold. Relax and repeat. Repeat 3 Times Hold 30 Seconds Complete 3 Sets Perform 3 Times a Week Watch Video Enlarge BALL TKE - TERMINAL KNEE EXTENSION Start in a standing position with a ball behind your knee and against a wall. The knee should be partially. Next, press the back of your knee against the ball while you try and straighten your knee. Repeat 10 Times Hold 3 Seconds Complete 3 Sets Perform 3 Times a Week Watch Video Enlarge LATERAL STEP-UPS Stand on stool or step with involved leg. Lower the uninvolved leg until the heel touches the floor, then press back up using the muscles in the involved leg only. Repeat. Repeat 10 Times Complete 3 Sets Perform 3 Times a Week Enlarge Bridging Laying on your back with knees bent and feet flat on the ground. Roll up into a bridge, buttock first as pictured. Then slowly lower back down, one vertebrae at a time, buttock hits the ground last. Repeat 10 Times Complete 3 Sets Perform 3 Times a Week Enlarge Bridging with Alternating Leg Extension Laying on your back with knees bent and feet flat, raise your buttock off the ground into a bridge position. Then alternate extending on leg at a time. Kicking out once on each leg is one repetition. Repeat 10 Times Complete 3 Sets Perform 3 Times a Week Enlarge Full squats - no weight Keep the shoulders over the knees and knees over the toes. Do not allow the knees or feet to rotate away from straight ahead. Sit the hips back as you squat keeping the abdominals tight and the spine still. Upper body must lean forward as you squat. Repeat 10 Times Hold 2 Seconds Complete 3 Sets Perform 3 Times a Week Enlarge

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