Hip/Knee Flashcards
Glute max Stretch
Pull knee to chest
Cross leg over the other, pull knee to chest
Glute max Strength
Squat- 3/4, to chair, full
Kick back
Lunge- hold wall, can add weight
Step up
Glute med Stretch
Cross leg over other and sit
Inc= pull knee to chest
Start seated, inc to standing
Glute med Strengthen
Thigh abduction- sideline, can add resistance band
Lunge
Side kicks- standing
Glute min Stretch
Same as med
Glute min Strengthen
Same as med
Piriformis Stretch
Pigeon pose
Same as max
Piriformis Strengthen
Thigh horizontal abduction with hip flexed- front kick
Start standing, inc to sideline
Sup/Inf Gemellus Stretch/Strength
Same as piriformis
Quadratus femoris Stretch/Strength
Same as piriformis
Psoas Stretch
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
Psoas Strengthen
Lying leg raises (start knee bent, inc to legs straight)
Straight leg sit ups
Iliacus Stretch/Strengthen
Same as psoas
TFL Stretch
Extend, adduct and medially rotate thigh
TFL Strengthen
Resisted adduction and flexion
Side lying leg raises (knee bent, inc to straight)
Figure 8 in air with leg
Sartorius Stretch/Strengthen
Same as TFL
Red fem Stretch
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
Rec fem Strengthen
Lunge
Squat
Step up
Vastus lateralis Stretch
Knee to bum, standing, pull leg medially to inc
While kneeling, flex knee
Vastus lateralis Strengthen
Squat
Lunge
Split squat
Vastus intermedius Stretch/Strengthen
Same as lateralis
Pectineus Stretch
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
Pectineus Strengthen
Lower leg raise- sideline, top leg bent and behind, lift inside leg
Adductor longus/brevis/Gracilis Stretch/Strength
Same as pectineus
Adductor magnus Stretch
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
Adductor magnus Strengthen
Inferior leg raise
Semitendinosus/Membranosus/Bicep fem Stretch
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
Semitendinosus/Membranosus/Bicep fem Strengthen
Straight leg deadlift- slight flexion to stop it hurting back
Glute bridge- can do single leg raises to inc pressure
