Hip/Knee

Question 1

Glute max Stretch

Answer 1

Pull knee to chest

Cross leg over the other, pull knee to chest

Question 2

Glute max Strength

Answer 2

Squat- 3/4, to chair, full
Kick back
Lunge- hold wall, can add weight
Step up

Question 3

Glute med Stretch

Answer 3

Cross leg over other and sit
Inc= pull knee to chest
Start seated, inc to standing

Question 4

Glute med Strengthen

Answer 4

Thigh abduction- sideline, can add resistance band
Lunge
Side kicks- standing

Question 5

Glute min Stretch

Answer 5

Same as med

Question 6

Glute min Strengthen

Answer 6

Same as med

Question 7

Piriformis Stretch

Answer 7

Pigeon pose

Same as max

Question 8

Piriformis Strengthen

Answer 8

Thigh horizontal abduction with hip flexed- front kick
Start standing, inc to sideline

Question 9

Sup/Inf Gemellus Stretch/Strength

Answer 9

Same as piriformis

Question 10

Quadratus femoris Stretch/Strength

Answer 10

Same as piriformis

Question 11

Psoas Stretch

Answer 11

While kneeling extend hip and tilt pelvis posteriorly
- can start with posterior tilts supine

While supine, extend hip off side of bed, tilt pelvis posteriorly

Question 12

Psoas Strengthen

Answer 12

Lying leg raises (start knee bent, inc to legs straight)
Straight leg sit ups

Question 13

Iliacus Stretch/Strengthen

Answer 13

Same as psoas

Question 14

TFL Stretch

Answer 14

Extend, adduct and medially rotate thigh

Question 15

TFL Strengthen

Answer 15

Resisted adduction and flexion
Side lying leg raises (knee bent, inc to straight)
Figure 8 in air with leg

Question 16

Sartorius Stretch/Strengthen

Answer 16

Same as TFL

Question 17

Red fem Stretch

Answer 17

Against wall, flex knee to bum, inc with posterior pelvic tilt
Inc- hang leg off bed

Because rec fem crosses hip Jt, hip extension and posterior pelvic tilt needed to stretch

Question 18

Rec fem Strengthen

Answer 18

Lunge
Squat
Step up

Question 19

Vastus lateralis Stretch

Answer 19

Knee to bum, standing, pull leg medially to inc

While kneeling, flex knee

Question 20

Vastus lateralis Strengthen

Answer 20

Squat
Lunge
Split squat

Question 21

Vastus intermedius Stretch/Strengthen

Answer 21

Same as lateralis

Question 22

Pectineus Stretch

Answer 22

Lying supine, flex knees and touch soles together
Drop knees to floor
Inc= apply pressure to knees

Lunge- back foot facing in, rock pelvis back and fourth

Question 23

Pectineus Strengthen

Answer 23

Lower leg raise- sideline, top leg bent and behind, lift inside leg

Question 24

Adductor longus/brevis/Gracilis Stretch/Strength

Answer 24

Same as pectineus

Question 25

Adductor magnus Stretch

Answer 25

Seated, feet together
Inc= apply pressure through elbows onto knees

Lunge with back foot facing in
Hamstring stretch will stretch hamstring part of adductor magnus
Most powerful adductor

Question 26

Adductor magnus Strengthen

Answer 26

Inferior leg raise

Question 27

Semitendinosus/Membranosus/Bicep fem Stretch

Answer 27

Standing, extend back, anteriorly tilt pelvis, flex thighs
Inc= ER hips to further stretch medial fibres

Standing place straight leg on bench and lean forward

Question 28

Semitendinosus/Membranosus/Bicep fem Strengthen

Answer 28

Straight leg deadlift- slight flexion to stop it hurting back

Glute bridge- can do single leg raises to inc pressure