Single leg squat with valgus control

This is an instructional video to correctly demonstrate Single leg squat with valgus control

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Quads and Glutes
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. This exercise can be done with a barbell or dumbbells for the resistance
  5. Tie an exercise band around the knee that you will be squatting on.
  6. The other end should be out to the side on the other side of your body and fixed to something at about knee height
  7. Now stand on that leg, the aim is to keep the knee in line with your foot throughout, which will be challenging due to the band pulling it inwards.
  8. Now bend the knee and hip as to squat down while keeping your back straight so you are hip hinging, drop you bottom down and backwards
  9. The depth is taken to just below parallel with the thighs if you are able to.
  10. Once at the bottom then push back up to return to the start position.
  11. Perform your full set this way and once completed then also perform this exercise the other way around
  12. For strengthening you should perform 6-10 reps to fatigue
  13. You should perform 3-5 sets with 3 minutes rests
  14. This session can be done 2-3 times per week
  15. For endurance you should perform 15-25 reps to fatigue
  16. You should perform 3-5 sets with no more than 30 second rests
  17. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).