One Leg Ball Squat for VMO, Glutes and Knee stability | Feat. Tim Keeley | No.12 | Physio REHAB
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- Опубліковано 8 чер 2024
- #kneestrength #onelegsquat #vmo #glutes
Principal Physiotherapist Tim Keeley demonstrates one of the most effective single leg rehab exercises to improve knee strength and hip stability. This rehab exercise targets and strengthens primarily the gluteus medius and quadricep VMO muscles, as well as promoting correct hip and knee movement in a one leg squat. Its helps correct pelvis, hip and knee alignment and control in a functional weight-bearing position. Perfect for runners, sports-people, patello-femoral pain, ITB syndrome, post-surgical knees and is an essential part of any anterior cruciate ligament (ACL) reconstruction or knee injury rehab program.
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Thanks Tim, lovely coherent explanations. I particularly appreciate the regression and progressions explanations and demonstration.
Thank you so much!This is the best exercise for my knee valgus, they're more straights and aesthetic now, can't thank you enough!!
Great! Check out the recent videos on this exercises to help you more
Amazing. Thanks Tim
this video is absolutely impressive. Thanks
Very good exercise, thanks for sharing!
This is awesome!! Thank you! I am rehabbing an ACL repair of left knee from a ski accident and Labrum repair to my right hip. Surgeries less than 2 months apart. Finding your videos has been so incredibly helpful. Working to get my right glute to fire properly after years of other muscles compensating for the hip tear, which was at least 5years or more old. Any suggestions on a good strength protocol? So far videos like this one are really effective. Keep them coming!
Yeah, I've got problem with weak glutes and patellafemoral and this exercise really fires my glutes up!
This is tough! I have a lot of work to do!
Brilliant
Thanks
This is great. I have weak glutes and this has them screaming 😂
FYI, the VMO is most activated in the last 15-20 degrees of extension of the knee regardless of lateral forces.
Great video mate!!
Hey bro! love the video's! Very informative & easy to understand. Especially loved the one you did at FILEX about the ACL in 2011.
Im actually about 4 months out of an ACL recon (Hammy) and have had a bit of a downer on my rehab process. Doing practically everything i was told to do but i'm still have trouble walking - i'm occasionally limping (running is not even in the equation yet which is super frustrating as well).
Ive still got lots of stiffness, cant lock it out fully straight, cant walk up stairs, medial part of the knee literally feels like its going to give way (cave in), swells up after long periods of walking on it (shopping etc) which just gives me no confidence at all.
I get sharp pains in the medial and lateral areas of the knee too so i cant figure out what's causing the slow recovery and all the pain???
Just tried your exercises in the video tho without the swiss ball and just held onto the wall and i can see my VMO is trembling and shaking like crazy (like it's super weak). Is it possible that the lack of strength in the VMO/Glutes would be causing all of the pain/slow recovery?
I will also mention that my ACL was originally torn playing Rugby back in 2011 and i've only gone in to get it done 4 months ago. Maybe this plays a role in it too? I don't know. I would appreciate your feedback bro!
Cheers & keep the awesome work!
+6 Pack Bootcamp You may need a bit more soft tissue release work to help you through the rehab - are you seeing a physio or massage therapist?
Another great excerise Tim! Your videos are the best and here I thought the only good thing that came out of Australia was Fosters Lager.
That’s hilarious 😂😂 still laughing
@@physiorehab My good friend lives in Tasmania. He said no one in Australia drinks Fosters. That's why they ship it to the US!
Literally David Heyman and Flula Borg's lovechild
Love the video though ;)
Audio was not that clear and there was a lot of does and don’t (s) that I missed. I’ll listen a few times to see if I can understand better. I do like your videos.
There are updated recent videos in this take a look
My Physio just gave me this exercise to help with some glute pain I’m getting and my god it gets the glutes so fired up! Can’t help but make some serious facials 😂
😂👍
will this exercise be any good for a piriformis muscle?
Can i use basketball instead?
how many sets / reps / times per day on each leg do you recommend? Thanks
3-4 sets 8-12 reps 3 x per week
I wish I could here you better, the audio sounds a little cloudy, but I hear the music in the back
Hey doctor , does this help with quad tendonitis ? Thanks
Yep it will be one of the exercises you can try to help out
Which leg are you strengthening? Right or left?
The leg that is planted on the ground
Great video Tim thanks- next time could you use a clip on microphone?
Nicole Ahmed that video was done 5 years ago you realise! All videos now have microphones
What if you have herniated discs
You can still do this - but make sure you have done the ground work first
Where the heck is the squat?
Standing crunch ^^
Its an RDL
Great video! Please keep posting! If you ever need some marketing and business tips, come and check out our videos!
I don’t understand how much you’re actually bending. Hmm.
Not helpful
Shame!