Exercise of the week (W31) Single knee bend (Ex 61)

Objectives

• Strengthen muscles of the thighs (front and back) and buttocks
• Improve co-ordination
• Improve ability to balance

A single knee bend is very demanding with regard to co-ordination and if performed in a low position is tiring for the thighs. Therefore this exercise is not suitable for beginners, but is an exercise for advanced users.

Posture/foot position

• Narrow basic position with slightly bent knees
• Raise one leg a few centimetres from the platform (to the front or back)
• Distribute weight over the whole foot sole of the standing leg
• Maximum foot position 3

Movement execution

• Slow and controlled bending of the standing leg
• Knee pushes to the front
• Actively stabilise the lumbar spine
• Max. 100° knee bending (just before the horizontal position)

Frequency, position and duration

Where does it vibrate?

• Calves
• Thighs
• Buttocks

Common errors

• Knee buckles away to the inside or outside
• Knee pushes to the front over the line of the toes
• Upper part of the body tilts away to the front, back or side

Tips

• Vary speed of movement
• Hold the position at the return point until the muscle tires