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

RNT, Knee Stability, Knee, Hip Abduction, Hip Abductor, Gluteus Maximus, Gluteus Medius, ITB, TFL, Iliotibial Band, Tensor Fascia Latae, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris
RNT Abduction Bulgarian Split Squat
RNT, Knee Stability, Knee, Hip Abduction, Hip Abductor, Gluteus Maximus, Gluteus Medius, ITB, TFL, Iliotibial Band, Tensor Fascia Latae, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris
RNT, Knee Stability, Knee, Hip Abduction, Hip Abductor, Gluteus Maximus, Gluteus Medius, ITB, TFL, Iliotibial Band, Tensor Fascia Latae, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Knee Isometric Exercise, Hip, Hip Isometric Exercise, Hip Strengthening, Hip Extension, Hip Extensor, Stability Ball
Knee, Knee Extension, Knee Extensor, Knee End Range Strengthening, Knee Isometric Exercise, Knee Strengthening, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Stability Ball
Knee, Knee Extensor, Knee Extension, Knee Strengthening, Knee Isometric Exercise, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Stability Ball
Knee, Knee Extension, Knee Extensor, Knee Stability, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, ITB, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, Hip Abduction, Hip Abductor, Stability Ball
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