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Standing Knee CAR

IntermediateMobilityTier T2

You stand on one leg with the other foot hovering in front and the thigh held square. You turn the shin outward while keeping the thigh still, then return.

Targets: Knee

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall on your left leg, left foot flat on the floor under your left hip, and lift your right foot just off the floor in front of you with the front of your right thigh pointing straight ahead on a plain flat floor with nothing to hold, no band and no weight.
  • Let your arms hang relaxed at your sides and keep your trunk upright with your eyes forward.
  1. A woman standing on her left leg with her right leg straight in front of her, foot off the floor and toes turned outward.

    Step 1 of 5

    Stand on one leg with the other foot hovering in front, thigh pointing forward, and turn the shin outward.

  2. The same woman with the right knee fully bent, the foot folded back behind the knee and the toes turned outward.

    Step 2 of 5

    Keep the outward turn and bend the knee fully, thigh still pointing forward.

  3. The same woman with the right knee still fully bent and the toes now turned inward toward her midline.

    Step 3 of 5

    At the full bend, turn the shin inward, thigh still pointing forward.

  4. The same woman with the right leg straight in front of her, foot off the floor and toes turned inward.

    Step 4 of 5

    Keep the inward turn and straighten the knee, thigh still pointing forward.

  5. A woman standing on her left leg with her right leg straight in front of her, foot off the floor and toes turned outward.

    Step 5 of 5

    Stand on one leg with the other foot hovering in front, thigh pointing forward, and turn the shin outward.

Safety Information

Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.