Once you’re able to perform an end-range squat pain-free after an acute knee or hip injury, it is important to progress to single-leg training of the involved limb. This will help to prevent re-injury and restore important movements pattern like the hip hinge for optimal gluteal activation.
Try these six exercises below. They should be pain-free and aim to do two sets of 10-12 reps while keeping the kneecap in the weight-bearing leg tracking with the 2nd/3rd toe.
1) Lunges (Forward and Lateral Lunge)
Alternating Forward Lunge: https://www.youtube.com/watch?v=TA4FGRBjMiU
Lateral Lunge: https://www.youtube.com/watch?v=J1JwEN32nCQ
2) Bulgarian Split Squat
Video: https://www.youtube.com/watch?v=HcnMaRwEJZI
3) Single Leg Calf Raise (for this exercise, you should be able to do a set of 25 calf raises)
Video: https://www.youtube.com/watch?v=_hIgqJ0wNao
4) Single Leg Sit to Stand
Video: https://www.youtube.com/watch?v=lHFYaPN6t40
5) Single Leg Reverse Deadlift (with kettleball or medicine ball)
Video: https://www.youtube.com/watch?v=YMx4z7cnaUA
6) Single Leg Step Down with Heel Touch
Video: https://www.youtube.com/watch?v=RhooeMsj9Ls
For any additional questions and/or concerns, ask our friendly team of therapists to see which single leg strengthening exercises would be appropriate for you!