Squats with alternate knee lifts

This is an instructional video to correctly demonstrate Squats with alternate knee lifts

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 gluteals, quadriceps, hamstrings and hip flexors mostly although other muscles are working to.
  2. It is a good exercise for knee rehabilitation and for runners.
  3. From a standing position, with your feet between hip and shoulder width apart.
  4. Squat down while keeping your chest up and sticking out your bottom until your knees reach 90 degrees.
  5. Make sure that your knees don’t go past the front of your toes at any point.
  6. Your lower back should be straight and your heels should stay in contact with the floor at all times.
  7. When you reach a "seated" position, reverse direction by straightening your legs and hips
  8. As you reach the top lift one leg off the ground and bring your knee up towards your chest and then return it to the start position and perform the next squat but swap the knee lift next time and alternate each repetition.
  9. Choose a resistance that is high for strengthening and is low for endurance.
  10. Perform 6- 10 repetitions for each side and repeat for 3-5 sets in total for strength.
  11. For endurance you will need to do 15-25 repetitions for each side and repeat for 3-5 sets.
  12. Rests need to be 3 minutes between sets for strength and no more than 30 seconds for endurance.

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