Clock Gliders

KneeHipAnkleKnee StabilityHip Stability
Written By David Song

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

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