Exercises designed by quickrehab indo, Feb 17 2018

Squat - Band at Knees (Band + Dumbbells)

Preparation:

Stand with good posture, feet shoulder width apart

Free weight in either hand

Execution:

Initiate squat by bending at the hips

Front view Squat - Knees aligned
Rise up at the hips
over toes

Side view Squat - Back straight,

bend at hips

Squat + Band at Knees (Band)

Preparation:

Stand with good posture, feet are shoulder width apart

Place a resistive band around you knees

Execution:

Perform a squatting motion initiating by bending at the

Band above knees- Squat - maintain pressure
hip
gentle pressure outwards on the band
Rise up by straightening at the hip

Side view Back straight, knees

behind toes

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 Exercises designed by quickrehab indo, Feb 17 2018

Back Squat - Band at Knees (Band + Stick)

Preparation:

Position stick across your shoulders as shown

Band around the knees, shoulder width apart

Execution:

Initiate squat by bending at the hips

Back Squat Squat - Knees aligned
Keep chest upright
over toes
Rise up at the hips

Bend at hips, not the Squat - Straight back,

lower back knees aligned over toes

Squat - Band at Arms and Knees (Band)

Sets: 3 Reps: 10 Hold: 10

Preparation:

Stand with good posture holding band in front

Feet are shoulder width apart with band around knees

Execution:

Perform a squatting motion initiating by bending at the

Band at knees, hold band Squat bending at the hips
hip
out front
Stop at the point in which you cannot maintain a straight
lower back
Rise up by straightening at the hip

Pencil Straight back Knees behind toes

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 Exercises designed by quickrehab indo, Feb 17 2018

Squat | Band Arms + Knees (Band)

Preparation:

Stand with good posture holding band in front

Feet are shoulder width apart with band around knees

Execution:

Perform a squatting motion initiating by bending at the

Band at knees, hold band Squat bending at the hips
hip
out front
Stop at the point in which you cannot maintain a straight
lower back
Rise up by straightening at the hip

Pencil Straight back Knees inline with toes

Bridge - Feet Staggered and Arms Out (Band)

Preparation:

Lie on your back with arms stretched out and away from
sides
Bend both hips and knees, placing feet flat on surface
Tie band around knees (assisted if necessary)
Slide one foot 6-12 inches ahead
Start Position Bridge hips
Execution:

Lift your hips off the surface to make a bridge

Press gently out against the band
Lower slowly

Hip Abduction Sidelying (Band)

Preparation:

Lay straight as an arrow, band around knees

Execution:

Raise top leg against resistance

On side, both legs Raise top leg
straight

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 Exercises designed by quickrehab indo, Feb 17 2018

Clamshell (Band)
Preparation:

Lie on your back, band at knees as shown

Execution:

Turn knees outward one at a time using your side

buttock muscles
Knees shoulder width Spread knees, keep feet
apart flat

Clamshells (Band)
Preparation:

Knees bent, band at knees

Execution:

Press knees wide, against the band

Keep feet together
Start position Press knees wide,
against the band

Hip Abduction (Band)

Preparation:

Lay on your back, leg straight

Band around knees

Execution:

Slide leg out to the side against the band

Legs straight Slide out to side and back
to middle

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 Exercises designed by quickrehab indo, Feb 17 2018

Hip Abduction (Band)

Preparation:

Attach exercise band

Sit in a chair with good posture

Execution:

Turn one knee to the side

Sit in a chair with good Turn one knee to side
Alternate sides
posture

Return to start position Alternate sides

Squat + Clamshell (Band)

Preparation:

Stand with good posture, feet shoulder width apart

Execution:

Perform a squatting motion, initiating by bending at the

hip
Band around knees Squat- bending at the hip
Rotate one knee out while holding the other knee stable
Return to start position and repeat on the other side

Rotate one knee Return to neutral

outwards

Rotate the other knee Return to neutral

outwards

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 Exercises designed by quickrehab indo, Feb 17 2018

Bridge + Clamshell (Band)

Preparation:

Lie on your back, band at knees as shown

Bend knees up so that your feet are flat

Execution:

Lift your hips to make a bridge

Start Position Lift hips up
At the top, rotate one knee away, keep the other one
stable
Repeat on the other side and lower down in a controlled
manner

At the top, rotate one Focus on smooth control

knee away, keep the
other one stable

Repeat on the other side Lower hips and repeat

Bridge| Arms at Side (Band)

Preparation:

Attach band as shown

Lie on back
Sound leg bent, foot flat

Execution:
Attach band as shown Lift hips, to make a bridge
Lift hips, to make a bridge

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 Exercises designed by quickrehab indo, Feb 17 2018

Hip Abduction | Band at Feet

Preparation:

Lie on your back, band around feet as shown

Execution:

Bring one leg out to the side

Start Position Bring one leg away

Clamshell | Sidelying (Band)

Preparation:

Lie on your side with your hips at 45° and your knees at
90°
Band around you knees

Execution:
Hips slightly bent, knees Open knees up like a
Open your top knee up against the resistance of the
bent to 90 degrees clamshell
band

Squat - Band at Knees (Wall)

Preparation:

Stand with back against wall, band or belt around knees

Feet away from the wall

Execution:

Perform a squatting motion, sliding down the wall

Back against wall, feet Squat - Squeeze knees
Rise up, straightening at the hip
one stride length forward gently against band/belt

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 Exercises designed by quickrehab indo, Feb 17 2018

Ankle Inversion Eccentric (Band)

Preparation:

Sit with your legs crossed, band wrapped around the top
foot and secured by the bottom foot
Turn your foot upwards and inwards against resistance

Execution:
Bend foot upward Slowly relax ankle,
SLOWLY relax your ankle, letting the resistance pull
fighting the resistance
your foot back down
Turn your foot back upwards and inwards against the
resistance, returning to the start position

Wall Squat + Clamshell (Band at Knees)

Preparation:

Stand with back against wall as shown

Have band around knees

Execution:

Perform squatting motion

Stand with back against Perform squatting motion
At the bottom of the squat, rotate one knee away while
wall
holding the other one stable
Repeat on the other side

At the bottom of the squat, Repeat on the other side

rotate one knee away
while holding the other
one stable

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 Exercises designed by quickrehab indo, Feb 17 2018

Bridge + Alternating Single Leg (Band)

Preparation:

Lie on back with feet flat, band around knees

Execution:

Lift your hips up to make a bridge, pressing out gently

against the band
Start - band around knees Bridge
Now straighten one knee
Return and repeat with the other leg

Raise one leg Lower leg

Alternate legs

Hip Internal Rotation - Bilateral (Band)

Preparation:

Start on stomach as shown, band at ankles

Execution:

Bring feet apart

Start Position Bring feet apart

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Exercises designed by quickrehab indo, Feb 17 2018

Bent Over Row + Thoracic Rotation (Band)

Preparation:

Assume a semi-squat position

Bend forward keeping a neutral spine
Band around your knees pulling out

Execution:
Semi squat - Arms out to Draw shoulder blade
Raise arm to 90 degrees, elbow bent to 90 degrees
sides, elbows bent back and down - Rotate
Draw your shoulder blade down and back using your
to same side
lower fiber traps
Now rotate your body to the same side (turn your chest
towards the ceiling)

Back view Draw shoulder blade

back and down - Rotate
to same side

Hip Internal Rotation - Unilateral (Band)

Preparation:

Start on stomach as shown, band at ankles

Execution:

Hold one foot stable, rotate the other one away

Start Position Hold one foot stable,
rotate the other one away

Hip Flexion Isometric - Inner Range (Band)

Preparation:

Loop one end of tubing around your feet

Lie flat on back with knees up to 90 degrees

Execution:

Then push one leg straight our against resistance

Loop tubing around feet Push one leg straight -
Hold the other leg solidly in the start position
Hold other leg still

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Exercises designed by quickrehab indo, Feb 17 2018

Side Stepping (Band)

Preparation:

Stand with feet shoulder width apart, band at knees

Execution:

Squat with good form

At the bottom of the squat, step to one side
Start Position - Good Step to side
Bring trailing leg back into good squat position
squat form

Bring trailing leg back

into good squat position

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