instructions: Keep arms locked overhead in “active shoulders” position. Maintain proper knee and hip alignment as the leg on the stool lowers the opposite heel to the floor, not allowing the knee on the stool to pass in front of the foot. Bands helpful but may also use KB or DB overhead. Keep hips and shoulder parallel at all times.
benefits/rationale:
1. strengthens the quads functionally, while providing the correct motor control firing patterns needed for the power phase of the pedal stroke
2. enhances dorsiflexion (closed chain) to promote a more efficient and powerful pedal stroke.
3. also strengthens the gluts needed for the recovery phase of the stroke. Utilizing the quads and gluts together promotes a better muscle balance for the cyclist, this increasing their durability.
4. promotes good core stabilization as needed to promote good pelvic positioning on the bike.
5. promotes good hip and pelvis control and position which can decrease patellofemoral pain. In fact poor control is correlated to knee pain, as examined by research found in the Journal of Sports Physcial Therapy.
prescription: perform only if pain free! most would benefit from completion in front of a mirror to assess that knee stays over the 4-5th toe and the body stays vertical. perform 2-3 sets of 5-15reps based on performance alone. rest when form breaks down.
