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Pain Academy
@painacademy

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Needing a simple exercise at home to help develop knee strength, stability, and balance? Give this 4 Toe-Touch Squat a try. The idea here is the leg off the ground is moving forward, out to the side, behind you, then it rotates — all of this changes your center of gravity which challenges your stabilizing muscles in the squatting leg. Try moving your upper body as little as possible. If the upper body shifts around a lot, essentially you are counterbalancing your leg with your upper body, which means the stabilizing muscles in the ankle, knee, and hip are going to work less. The more stable your upper body is, the more work will be in the leg and the less compensation will occur. Another thing I love about this exercise is it’s unilateral, meaning we are mores focusing on working on one leg at a time. Most gym routines have a lot of double leg movement like leg press, leg curls, knees extensions, deadlifts, and squats which over time can increase the chance of imbalance forming if both legs don’t move well together. Spending time with simple unilateral exercises like this (focusing on one limb at a time) can help ensure both legs can function as close to similarly as possible. Enjoy! Let me know in the comments how this goes or what questions you have! Yours in health and movement, Vinny Crispino #knee #kneepain #strength #stability #balance #mobility #home #exercise #selfcare #therapy #movement