K1 | TKE - Heel Raise

K1 | TKE - Heel Raise

K1 | TKE - Heel Raise

EXERCISE USE

This exercise is an advancement of the squeezes exercise and further helps to activate and strengthen the quadriceps muscles, in particular VMO (Vastus Medialis Oblique). It also helps to encourage full active extension of the knee which is crucial to regain after knee surgery or trauma.

Recommended Equipment

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Foam Roller - Long (90cm)

Foam Roller - Long (90cm)

INSTRUCTIONS

Sit with your legs out in front and place a rolled towel or foam roller under the bottom of the thigh, just above the back of the knee. Straighten your knee by pushing the back of your knee down into the roller. Dorsi-flex your foot (pull your toes back towards you) and slowly raise your heel off the floor whilst continuing to squeeze your knee down onto the roller. Clench (squeeze) the quads, feeling for the VMO muscle pushing out against your fingers.

SPECIAL NOTES

To progress, use a rolled towel instead of a foam roller.

Progression Levels

Session 1:

1

K1 | Quadriceps (Isometric)

K1 | Quadriceps (Isometric)

2

K1 | TKE - Heel Raise

K1 | TKE - Heel Raise

3

K1 | Heel Pushes (sitting)

K1 | Heel Pushes (sitting)

4

K2 | TKE - Standing (band)

K2 | TKE - Standing (band)

Education Videos for this Exercise

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