Leg press

Equipment: leg press machine

Set-up: Feet in the middle of platform, knees no greater than 90° of flexion, knees not over/past your toes.

Directions: Push with both feet such that both knees are extended, but slightly flexed in the end position. Return to start position. Pushing out and letting back down should be performed slowly and at the same speed.

Sets/reps: 3 x 10-15
Modifications: May perform with one leg at a time.
 

Knee Extension

Equipment: knee extension machine

Set-up: shin pad just above the tongue of your shoe, knee in-line with the axis of rotation, back firmly against pad.

Directions: Straighten knees to fully extended position, return to start position.(Do not perform if painful around knee cap)

Sets/reps: 3 x 10-15

Modifications: May perform with one leg at a time.
 

Knee Flexion

Equipment: knee flexion machine (hamstring curl/knee curl)

Set-up: calf pad just above the heel of your shoe, knee in-line with the axis of rotation, knee caps just below the thigh pad.

Directions: Raise heels to buttocks and lower to start position.

Sets/reps: 3 x 10-15

Modifications: May perform with one leg at a time.
 

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Equipment: Squat rack, 45lb lifting bar, weight plates

Set-up: start with bar across back of neck/shoulders; bend knees and hips while keeping back straight and head up.

Cautions: Bend knees/hips no lower than to allow for the thigh to be parallel to the floor, keep back straight and head/chest up, do not allow the knees to travel past your toes, make sure a spotter is present.

Sets/reps: 3 x 10-15
 

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Equipment: none (dumbbells for modified)

Directions: On one leg, squat down as low as possible, return to start position.

Cautions: Keep hip/knee/foot in same plane, keep head and chest up.

Sets/reps: 3 x 10-15

Modifications: Have weight bearing foot on a pillow or pad for added difficulty, hold weighted dumbbells for added resistance.
 

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Equipment: none

Directions: Start in standing posture, step out in front of body as far as possible and bend front knee to 90°. Return to standing and repeat with other leg.

Sets/reps: 3 x 10-15 with each leg

Modifications: hold on to dumbbells, reach to the floor while in lunge position, add a lateral twist when in the lunge position, start and finish with a single leg balance and both arms overhead, lunge to the side and back as well, anterior lunges in a walking/alternating fashion.
 

Equipment: easy to heavy resistance tubing

Area: 5-10 yd.

Directions: Start in a squat position with resistance tubing around ankles, and take side steps a little more than shoulder width. Perform the length of chosen distance and return.

Sets/reps: 3-5x

Modifications: May perform fast or slow.
 

4-way standing kicks

Equipment: none (with resistance bands for modified)

Directions: Standing on one leg, keep non-weight bearing leg straight and kick leg quickly.

Sets/reps: 3 x 15-30 seconds to front, side, back, and inside (pull).

Modifications: Add resistance band around ankles.
 

Wall squats

Equipment: a wall or door

Directions: Lean low/mid back and head against wall, and place feet one to two feet from wall. Slide down wall to the point that the knees and hips are 90° and hold for 6 seconds. Return to starting position.

Cautions: Make sure that the knees don't move past the toes while in the down position (in order to keep unneeded stress off of the kneecaps).

Sets/reps: 2 x 10

Modifications: one leg at a time, vary the length of time for the hold.
 

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Equipment: at least a 4" step

Dir: While standing, place the forefoot on the edge of the step, let the heels drop as low as possible, then raise heels as high as possible to end in a toes pointed down position. Return to starting position.

Sets/reps: 3 x 10-20

Modifications: one leg at a time, may hold dumbbell for added resistance.
 

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Equipment: none

Dir: While standing, lift the toes and forefoot off the ground so that all of your weight is on your heels. Walk around for the specified time period.

Sets/reps: 3 x 15-30 seconds