LATERAL SKATERS

The lateral skaters exercise is used as part of a return to sport program to develop dynamic lateral ankle stability, knee stability, and hip stability. To do this exercise hop side to side as far as you can while maintaining control over your lower body. When landing, dorsiflex the ankle, flex the knee, and flex the hip partially to absorb the shock of jumping. The landing position will resemble a half single leg squat position.

Structures involved:

• Quadriceps

  • vastus lateralis

  • vastus intermedius

  • vastus medialis / vastus medialis oblique

  • rectus femoris

• gluteus medius

• gluteus maximus

• calves

  • gastrocnemius

  • soleus

• Iliotibial Band (ITB)

Related conditions:

• ankle sprain (late stage recovery - return to sport)

• MCL / ACL / PCL / LCL strain (late stage recovery - return to sport)

• meniscus tear (late stage recovery - return to sport)

• ITB syndrome

• Achilles tendinitis (late stage recovery - return to sport)

Exercise videos