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
3) Single Leg Calf Raise (for this exercise, you should be able to do a set of 25 calf raises)
4) Single Leg Sit to Stand
5) Single Leg Reverse Deadlift (with kettleball or medicine ball)
6) Single Leg Step Down with Heel Touch
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!