Single Leg Hip Stability Using Bands

Today’s post continues along the line of knee health and hip stability as we look to get more  creative in challenging  hip stability to help alleviate knee issues. There are times when the athlete may not be able to perform a single leg reach with their body weight without their knee going everywhere and may need assistance to create a bit of stability, so we need to create an exercise regression.

We started using the Jungle Gym to create a regression and perform a single leg reverse lunge while holding on to the handles. By holding the handles you create a bit more stability and also deload the knee-joint while  getting some good glute medius activation and hip extension as well.

They are also great for athletes who may be dealing with some knee issues and are working on increasing  knee and hip flexion range of motion.

One of the keys is to make sure the tibia stays vertical to keep this a hip dominant lift and take stress of the patella, something that both Mike Robertson and Charlie Weingroff have talked about extensively.

As you progress you can add band tension to increase the eccentric load on the hips and quads  and work on improving hip extension power as the video shows below:

In addition you can perform single leg jumps from this position as the athlete progresses.

Give it a try and let me know what you think.

Stay healthy,

Shyam

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