Single Leg Band Exercises

Physical Therapy at Bare Hills_Logo_RGBContributors: Myles Cheatham, Fredrika Chase, Jenna Federici, Kayvon Alizadeh

 

 2016-02-23 15.01.09

These exercises are great base package of exercises for virtually any injury that we see here at the clinic. They promote a great deal of neuromuscular recruitment stemming from the lower to upper extremities. This set of exercises is not only  good for training efficient muscle patterns, but also great for preventative use as well. Although these exercises don’t seem like much, they each provide you with a good amount of hip, knee, ankle and foot stability.

Important Cues

For  the exercises below make sure you:

  • Maintain foot intrinsics
  • Keep your knee aligned with your second toe
  • Tilt your pelvis forward
  • Engage core muscles
  • Relax your shoulders

 Upper Cut

  • Hold the band in one hand at hip level by your side
  • Stand on the foot that is on the same side as the arm performing the movement
  • Slowly bring your hand diagonally across your torso towards your opposite shoulder
  • Squeeze and hold for a moment, then slowly return the arm to the starting position

Straight Back Extension

  • Hold the band with one hand in front of your body, keeping your elbow extended
  • Stand on the foot opposite of the hand holding the band
  • Pull the weight down and backwards while keeping your arm straight and elbow extended
  • Hold the band at the furthermost position behind your body for a moment, then return the band to the starting position while keeping your arm straight
  • Control the movement back to the starting phase slowly

Hip Hinges

  • Band should be in the hand opposing the standing leg
  • Flat back should be maintained as back leg is extended backward
  • Forward arm (holding band) should be in straight alignment with the back and fully extended forward
  • When returning to starting position elbow should remain extended and the shoulder should be pulled back into neutral

Crossing Pattern Extension

  • Band should be in the hand opposing the standing leg
  • Hand should begin at hip of standing leg and is then pulled across the chest diagonally into full extension
  • Hips and torso should stay facing forward

90/90s

  • Band should be in the hand opposing the standing leg
  •  Pull band straight back then arm should be rotated upward into 90 degrees using the shoulder only
  • The trunk of the body should maintain an upright and forward position

Rows

  • Band should be in the hand opposing the standing leg
  • The hand holding the band should start off in full extension out in front of the body
  • When pulled toward the body the elbow should come into flexion and just pass the trunk of the torso before being released back into full extension