RNT Abduction SL Decline Squat

RNT ABDUCTION SINGLE LEG DECLINE SQUAT

This is a unilateral terminal knee extension strengthening exercise for the knee extensors. This is also a reactive neuromuscular training exercise used to pattern turning on the hip abductors with the knee extensors. Loop a band around the outside of your knee and anchor it to a stable object beside you. Raise the heel by placing it on the handle of a dumbbell, or 2 inch plate, or heel wedge. Raise the non-target leg off of the ground and begin to squat down with one leg. Allow the knee to past the toes as you descend. Extend the knee to return to rise back up.

Structures involved:

• Quadriceps

  • Vastus medialis oblique (VMO)

• Hip abductors

  • Gluteus maximus

  • Gluteus medius

• Patellar tendon

• Quadriceps tendon

Related conditions:

• Patellofemoral Pain Syndrome

• Patellar Tendinitis

• Runner’s Knee

• Jumper’s Knee

• ACL sprain

• Quadriceps tendinitis

• Quadriceps Strain

Exercise videos