Clock Gliders

CLOCK SLIDER
This is a knee stability, hip range of motion, and ankle proprioception exercise. Place one foot on a slider disk or hand towel and plant the other foot on the floor. Keep a slight bend in the planted foot’s knee. Slide your foot outwards from the body at different 15 degree intervals.
Structures Involved:
Quadriceps
Hip Adductors
Glutes
Related Conditions:
Hip Adductor Strain
Knee Meniscus Tear
Ankle Sprain
Hip Replacement
ACL Tear / MCL Tear / PCL Tear
Related Exercises
Featured

Hip Extension, Hip Extensor, Hip Strengthening, Hip, Knee, Knee Flexion, Knee Flexor, Hip Adductor, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Longus, Adductor Magnus, Adductor Brevis, Gracilis
Adductor Squeeze Hamstring Slider
Hip Extension, Hip Extensor, Hip Strengthening, Hip, Knee, Knee Flexion, Knee Flexor, Hip Adductor, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Longus, Adductor Magnus, Adductor Brevis, Gracilis
Hip Extension, Hip Extensor, Hip Strengthening, Hip, Knee, Knee Flexion, Knee Flexor, Hip Adductor, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Longus, Adductor Magnus, Adductor Brevis, Gracilis
Hamstring Strengthening, Hamstrings, Hip Extension, Hip Extensor, Knee Flexor, Biceps Femoris, Semimembranosus, Semitendinosus, Hip, Hip Strengthening, Knee, Knee Flexion, Knee Strengthening
Knee, Knee Extension, Knee Extensor, Knee Isometric Exercise, Quadriceps, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis Oblique, Vastus Medialis, Knee Strengthening, Knee Stability
Knee, Knee End Range Strengthening, Knee External Rotation, Knee External Rotator, Biceps Femoris, TFL, Tensor Fascia Latae, Knee Isometric Exercise, Knee Mobility
Knee Internal Rotation, Knee, Knee Internal Rotator, Knee Mobility, Knee Isometric Exercise, Knee End Range Strengthening, Popliteus, Semimembranosus, Semitendinosus, Gracilis, Sartorius
Knee, Knee Extension, Knee Extensor, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Patellar Tendon, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Knee Isometric Exercise, Knee End Range Strengthening
Knee External Rotation, Knee Internal Rotator, Knee Flexibility, Knee Mobility, Knee, Semimembranosus, Semitendinosus, Popliteus, Sartorius, Gracilis, Knee Isometric Exercise, Knee End Range Strengthening
Knee External Rotator, Knee Isometric Exercise, Knee Internal Rotation, Knee, Knee Stretch, Knee Mobility, Knee End Range Strengthening, Biceps Femoris, TFL, Tensor Fascia Latae