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Brian Schiff’s Blog

Injury Prevention, Sports Rehab & Performance Training Expert

Tag: knee exercise

Many people like to do lunges in the gym.  Many people do them wrong.  Some simply do not know proper form, while others have mechanical issues preventing them from executing proper form.

Unfortunately, many clients struggle to keep the knee in line with the foot, and the knee often caves inward.  Even with verbal, visual and tactile cues, they may still struggle to master the proper form due to flexibility and strength imbalances. This may have to do with limited ankle mobility, but for the purposes of this post, I want to address the hip.  More specifically, people often lack mobility, stability and strength in the hips.

I recently wrote two columns for PFP Magazine featuring two exercises I use to clean up lunge form:

  1. Torso Rotational Lunges
  2. Diagonal Hip Flexor Lunge Step

The torso rotational lunge is great for integrated muscle activation of the gluteus medius, while I utilize the diagonal hip flexor lunge step to address hip flexor tightness and limited thoracic spine mobility.

Torso Rotational Lunge

Torso Rotational Lunge

Diagonal Hip Flexor Lunge Step

Diagonal Hip Flexor Lunge Step

In these columns, I specifically review regressions and progressions.  So, whether you train clients or simply want to take your lunges to the next level, check out the full columns online at PFP below:

Click here for the Torso Rotational Lunges

Click here for the Diagonal Hip Flexor Lunge Step

Looking for more cutting edge training tips and rehab/injury prevention strategies?  Subscribe to my members’ only Training & Sports Medicine Update available at www.BrianSchiff.com.


In my last post, I shared some practical plyometric drills with you to help teach proper landing mechanics in an effort to reduce ACL injuries.  Yesterday, I presented my comprehensive approach to knee training at our ACL Symposium in Cary, NC.

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One of the fundamental errors I see coaches and athletes make is abandoning their pre-season training efforts during the in-season.  While athletes need to spend the majority of the in-season focusing on sports skills, they must also maintain the neuromuscular training adaptations acquired in the off-season and pre-season.

In my mind, the phrase “use it or lose it” is applicable for the neuromuscular training effects we see with balance, strength, agility and plyometric training.  This is especially true for our high risk female athletes like soccer and basketball players who suffer knee sprains, ACL tears and patellofemoral pain at disproportionate rates.

I often hear coaches say, ” I don’t have time to get workouts done and still accomplish what needs to be done at practice.”  While, time management may be difficult, I think coaches could probably squeeze in a single training session lasting 15-20 minutes if they simply knew how important it was to the overall health and performance capacity of their team.

With that said, I like to offer simple, yet effective exercises that can be done on a court or field with the whole team simultaneously without the need for expensive equipment.  Exercises should focus on activating the glutes (including the medius and minimus) as well as training the hamstrings more since most female athletes tend to be quad dominant.

These exercises are just as effective for males too.  So, in the video below I will reveal some exercises I prefer to do to increase strength and reduce injury risk.  Perform 2-3 sets of 8-15 reps focusing on strict form throughout.

I hope you enjoyed part one in this series.  Part two looks at a frontal and transverse suspended reach.  This is a great way to train the body to better resist shear forces that are encountered in sport.

trx-frontal-plane-reach-bottom

To read more about this progression and see the rotational component, click here.  This exercise is a great way to improve hip strength and improve de-rotational capacity, thereby reducing injury risk with planting, cutting and pivoting.

In today’s video, I reveal 3 distinct single leg progressions with the TRX to strengthen hip and knee. Again, these can all be done at home with a counter top. Stay tuned as I will show you suspended single leg TRX exercises in the next post designed to challenge balance and improve dynamic power and control.

In today’s post, I am going to show you a few techniques using the TRX to build up your quadriceps strength and reduce knee pain related to arthritis. Don’t have a TRX? Watch anyway, because every exercise I show can be done at home using a simple countertop.

This will be the first of a video series on knee training progressions for the general population as well as athletes. If you have specific questions, please let me know. Normally, I use Viddler to upload my latest video, but it was acting up so today’s video comes to you by way of YouTube.