Physical Subculture

I was asked by someone online to send info on this exercise.  I thought I’d post it here.  The goal is to give the vastus medialis (tear drop above the knee) some action, since it might get over shadowed by the beefier, more dominant lateralis when practicing squats.  Good pre-hab for powerlifters, among others.

 Grab a powerlifting band.  This is an Iron Woody small band.

 Attach it to something heavy, in this case a squat cage.

 Loop the other end around your leg. The further you step back, the harder this will be.

 The working leg plants itself so the toes are back further than the heel of the passive leg.

 Then the active leg straightens out, pushing the heel into the ground and locking the leg as tight as possible.  Repeat, but fight the urge to rock the hips to assist the motion.