Squat with Valgus control

This is an instructional video to correctly demonstrate 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 but more emphasis on the Gluteus Medius.
  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 a looped exercise band so that it is small enough as to pull your knees together when it is around them.
  6. Basically have your feet at your usual squat stance position but with the band around your knees
  7. Already you will need to push your knees outwards just to maintain a straight position
  8. Next take a breath in and squat down under control by bending your hips and knees.
  9. Your knees should follow the plane of your feet, which will be challenging due to the band pulling them inwards.
  10. The depth is taken to just below parallel with the thighs if you are able to.
  11. Once at the bottom then push hard through the heels until you return to the start position and breathe normally for a breath at the top and repeat the squat after another deep breath in.
  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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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).