Wall squat with knee control

How to do it

Back on the wall, knees tracking over the second toe. Never let the knee fall inward.

Default dose

3 × 12 · 5s

This is the library's default dose. Each person's programme is set after assessment, around the grade of their finding and their own conditions and limits.

Muscles involved

• working while lengthening Vastus medialis (quadriceps), Vastus lateralis (quadriceps)

Muscle colours in the animation: orange working, blue stretching, amber holding still. These muscles were measured on the 3D model.

Where it sits in a programme: Activate the weak

The third phase is activation: strengthening a muscle that has become weak or underused, with controlled movement and light load, so it can carry its share of holding the body up.

Which postural findings it is prescribed for

It appears in the example programme on these pages:

• Genu valgum

Take care

• If the movement causes pain or makes pain worse, stop and contact the clinic or your doctor.

Source

Clinical guideline:

• Crossley KM, van Middelkoop M, Callaghan MJ, et al. 2016 Patellofemoral pain consensus statement from the 4th International Patellofemoral Pain Research Retreat, Manchester. Part 2: recommended physical interventions (exercise, taping, bracing, foot orthoses and combined interventions). Br J Sports Med. 2016;50(14):844-52.
  Consensus: combined hip and knee exercise is recommended for patellofemoral pain.

Other exercises in this phase

• Straight leg raise — quadriceps
• Bird dog
• Standing hip flexor lift
• Prone back extension
• Side-lying shoulder external rotation
• Standing hamstring curl