What exercise is this guy describing, exactly?

tomatoey
tomatoey Posts: 5,446 Member
edited November 2024 in Fitness and Exercise
There's mention of a video, but no video, in this article (which I found interesting)
https://www.t-nation.com/training/9-training-strategies-for-knee-pain

"For true single leg work like one-leg squats and skater squats, attach one end of a band to a sturdy post (a power rack works great) and loop the other end behind your knee (which knee, the standing leg or the other one? I've seen versions where the non-standing leg is banded, and then that knee is brought up in a knee-up after the standing leg does the squat). From there, perform the exercise as you normally would. See the video below.

no video :(

The band forces you to sit back to avoid being pulled forward, thereby loading the hips and taking stress off the knee at the bottom portion of the rep.

Here's the cool thing. As you come up, it shifts from a hip dominant movement pattern to a more quad dominant terminal knee extension (TKE), allowing you to strengthen the vastus medialis (VMO) within a more knee-friendly range of motion.

You can also do something similar to split stance work like split squats and Bulgarian split squats, only it's better to attach the band to a belt rather than putting it behind your knee just to make it easier to get into position.

Make sure to set up with a longer stride such that your tibia is perpendicular to the floor.

The band increases the demands on the quads because you have to continually push through your toes to grip the floor and maintain stability, but it does so within safe joint ranges because it's simultaneously driving you to sit back and maintain a vertical shin to keep from getting pulled forward."

I think it's probably the standing knee, make sense?

The article overall is pretty great imo

Replies

  • MelodyandBarbells
    MelodyandBarbells Posts: 7,724 Member
    edited June 2015
    It's the standing knee. I just watched the video. Do you have some kind of filter or ad blocker on or something?


    27c3k53auile.jpg

  • tomatoey
    tomatoey Posts: 5,446 Member
    JaneiR36 wrote: »
    It's the standing knee. I just watched the video. Do you have some kind of filter or ad blocker on or something?


    27c3k53auile.jpg

    *Thank you*!!!!

    No, no blocker, although I just realized I'm due for a Flash Player update :| ! Thanks again :)
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