Muscular imbalances are often very common among both athletes and patients. While many are non-symptomatic, the majority of imbalances put athletes at risk for potential injuries. Single Leg squats on an elevated surface, such as a standard bench, can be an effective exercise to train or rehab muscular imbalances in the lower extremity. Simply by watching an athlete perform a single leg squat on a bench you will be able to spot weak points, which often occur at the hips in this exercise (like mine do in the video). Furthermore, this exercise can be used as a eccentric exercise which can be very effective in patients with patellar tendinopathy if dosed appropriately(such as Alfredson protocol 3x15...) and performed with concentric assistance.
Make sure the patient has appropriate balance & strength before attempting this exercise. Instruct the patient to place one foot on the bench while the other foot is off of the bench with the toe pointed in the air. Have the patient cross their arms and keeping their back straight, squat down to the degree of knee flexion indicated.
Hamstring strains are among some of the most common injuries in sports. What we know from research is that quite a few hamstring strains result during the terminal phase of gait while running at high speeds. When we test of isometric hamstring strength during evaluations, testing the patient prone at 15 and 90 degrees(hip stabilized at 0 degrees) helps us to differentiate where the most weakness is occurring in knee flexion. Furthermore, because the hamstrings assist in hip extension, isometric strength testing of hip extension with the knee in 0 and 90 degrees of flexion is beneficial when creating treatment plans.
Hamstring walkouts is an exercise that can be very effective in the rehabilitation of hamstring strains. This exercise works the hamstring musculature in multiple ranges of knee flexion while simultaneously holding hip extension. Because the hamstrings assist in hip extension this exercise ensures strength throughout the hamstring.
Instruct the patient to lie hookline. Have them perform a bridge to begin. Cue them to hold that bridge and begin to walk out with their heels slowly. Once they reach near full knee extension instruct them to return, still maintaining the bridge and using their heels to slowly flex their knees.