190 Meniscus and PFS Resistance Training Exercises

Single Leg Mini Squat

Starting Position: Stand in single leg stance in water at least waist depth. Start with hands on pool wall or on a piece of buoyant equipment for balance and additional support.

Action: Standing on one foot, having the other foot lifted off of the floor, slowly lower the body towards the pool bottom. Shift the hips backward as if going to sit in a chair, pause and return to starting position.

Exercise Benefits:
  • Improving strength of the gluteus maximus, hamstrings, and quadriceps, this exercise is recommended for phase two of an exercise program for clients with meniscal injuries and PFS.
Muscles Involved: Gluteus maximus, hamstrings, hip flexors, and quadriceps.

Form Cues:
  • Brace the abdominals and draw the muscles of the pelvic floor up for pelvic stability.
  • Keep the knee of the supporting leg behind the toes, hinging at the hips as you lower the body.

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A client should be able to successfully execute a mini squat before progressing to this exercise.

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Mini Squat.
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