Exercise Library

PT (Quad tendon)

Spanish squat isometric hold

Sit back, shins near vertical. Strong quad burn is OK. Keep knee bend ~45–70°. Pain ≤3/10.

Wall sit (45–60° knee bend)

Avoid very deep wall sits. Knees track over toes; steady breathing.

Standing band TKE

2-sec squeeze at full extension; pelvis stable.

PT (Control)

Step-down (regressions)

Start low step. Tap lightly; knee tracks over 2nd–3rd toe.

PT (Balance)

Single-leg balance

Use fingertip support as needed. Progress by reducing support, not wobbling.

PT (Calf)

Single-leg calf raise (slow)

2 sec up / 2 sec down. Straight knee = more gastroc. Stop if it feels ‘grippy’.

Eccentric heel lower off a step

Up with both feet → lower 3–4 sec on right. Smooth; no bouncing.

PT (Anterior shin)

Tibialis raises (wall)

Heels down; controlled full reps.

Warm-up / Mobility

Knee-to-wall ankle mobility

Heel stays down; knee tracks over toes; gentle end-range.

Warm-up

Leg swings (dynamic)

Small range first; no snapping.

Warm-up / Skill

Hip hinge drill (beginner)

Hips back, ribs down, neutral spine.

Warm-up / Rehab

Sit-to-stand

Control down; drive through midfoot/heel. Use higher box if needed.

Strength (Lower A)

Leg press (machine)

Moderate depth only; avoid deep flexion and hard lockout; RPE 6–7.

Leg extension (machine)

Mid-range only (about 90° → 45°). Slow 3-sec lower. RPE 5–6.

Strength

Lying hamstring curl (machine)

Don’t arch low back; smooth reps.

Hip thrust (form)

Ribs down, chin tucked; drive through heels.

DB Romanian deadlift (RDL)

Soft knees; hinge; DBs close; stop at hamstring stretch.

Strength (Lower B)

Split squat (technique)

Use a box/bench target to limit depth; controlled; no knee dive.

Step-up

Low step first; push through lead foot; control down.

Strength / Activation

Lateral band walk

Small steps; constant tension; toes forward-ish.