“This exercise focuses primarily on building the vastus medialis oblique (VMO), an inside quad muscle just above the knee, to improve knee stability,” says PT James Stark (pictured). While the depth of the exercise is completely individual, everyone should prioritise control to maximise quad recruitment.
• Start upright, standing on a box (or solid surface) on one leg.
• Place the other leg off the side of the box, with your foot running along the edge.
• Hold your hands together in front for stability and slowly pull down on the standing leg, flexing at the knee, hips and ankle. The opposite leg should stay straight, tracking the side of the box.
• At the bottom position, allow the heel to lift off the standing leg to put emphasis on the quad.