Lower Extremity

Train the lower extremity specifically and functionally through single leg progressive resisted exercise. With proper unilateral lower extremity strength and movement patterns you are less likely to experience back and lower extremity dysfunction. 

The following exercises are designed to strengthen the lower extremity and train stability on a single limb. Scroll down to learn more about specific lower extremity exercises on the CKC Trainer

Bilateral Squats

 

Instruction & Assembly

Body Weight


Assembly: N/A Instruction:

  • Foot placement is slightly wider than shoulder width apart and even wider for longer legged users (the wider the base of support, the less distance the center of gravity has to drop within this base of support).
  • Point toes slightly outward in a plie stance.
  • Extend arms forward to counterbalance a posterior position of the center of gravity within the base of support.
  • Initiate the motion by bending the knees forward over the feet and past the toes.
  • Knees and hips bend simultaneously allowing the center of gravity to drop within the base of support
  • Maintain a straight spine by contracting the core musculature. A slight forward lean is to be expected.
Tips:
  • Make sure your knees track past your toes, specifically the knee tracks over the second toe. Without the knees passing the toes, it will result in excessive spinal bend to maintain gravity within the base of support and excessive wear on the spinal joints.
  • Fault is indicative of quadricep weakness.
  • Avoid excessive knee bending in order to maintain your center of gravity within your base of support.
  • Bilateral squats serve best as a warmup exercise for more challenging single leg lower extremity exercises.




Assisted


Assembly:

  • Offload from the upper extremity with band: Place the small band holder on the front of the upper horizontal frame with the appropriate assistive strength band under the arms and around the upper back.
  • Optionally, some will find it easier to do the assisted squat if the band is looped so it is across the chest rather than upper back.
  • Offload from the lower extremity with band: Keep long band holders in the default positions and loop the appropriate assistive strength band around the two long band holders.
  • Position band underneath the glutes
  • Offload with long bar assistance: Place long bar across the frame at chest height.
Instruction:
  • Perform the bilateral squat the same as instructed in the Body Weight Squat module.
Tips:
  • There is no correct way. Use the assistive method that allows for proper form.
  • One’s center of gravity is challenged more so when the band offloads from the top of the frame.
  • Using the long bar assistance methods aids in maintaining a neutral spine.
  • The long bar assistance makes it challenging to objectify exact assistance. If user wishes to have more objective measurement, he or she can use two small band holders with the appropriate assistive strength band in place of the long bar.
  • Assisted bodyweight squats are recommended for those who are unable to achieve proper form in the body weight squat.




Resisted


Assembly:

  • Place long bar at the base of the frame close to the step. Loop the appropriate resistive strength band around the long bar.
Instruction:
  • Sit on the step to loop the band around one’s neck.
  • Slowly stand up onto the step. Support the band with both the neck and hands.
  • Maintain a neutral spine within the base of support as the band will pull forward and down.
  • Perform the bilateral squat with resistance the same as instructed in the Body Weight Squat module.
Tips:
  • When user reaches resistance too high for band use, it is recommended that he or she advances to higher levels of the single leg squat progression exercises.
  • Resisted bilateral squats will provide advanced users with a warm up exercise for more challenging single leg lower extremity exercises.





 

Single Leg Squat Progression

Assembly & Instruction

Flexor Hallucis Longus Strengthening





Arch Stability






 

Hip Stability Progression

Assembly & Instruction

Flexor Hallucis Longus Strengthening





Arch Stability






 

Quadricep Progression

Assembly & Instruction

Single Leg Dead Lift


Assembly:

  • Place the long bar across the front vertical frame so that it is at waist height when the user stands on the back step.
  • Loop the appropriate resistive strength band around the middle of the long bar.
Instruction:
  • User will begin by standing in the middle of the frame and place the resistive band around his or her waist.
  • He or she then steps up onto the back step facing outward from the frame with the band around waist.
  • Standing on one leg, move the leg that is in the air backwards towards the front of the frame as the trunk slightly bends forward.
  • Next, bring that leg forward and bend the knee so the thigh is parallel to the back step.
  • As the band resists backwards towards the front of the frame, the user must push hips forward while contracting the glute and hamstring muscles. Shoulders should be aligned with the waist.
  • Switch legs when the appropriate number of repetitions have been completed.
Tips:
  • Regain stability after each repetition when standing fully upright with thigh parallel to the ground. This is best done by ensuring the foot is stable and the abdominal muscles are activated.
  • To assist in your Q-angle step slightly to the direction opposite of the exercising leg.




Sprinters


Assembly:

  • Place the long band holders facing forward on the front vertical frame.
  • Loop the appropriate resistive strength band around the two long band holders
  • The band should be fixed at waist height.
Instruction:
  • Facing outward from the frame, step into the resistive band.
  • Stand on one leg while leaning forward into the band.
  • Maintain a normal curve of the lower back and slightly bend the knee on the stance leg.
  • Bend at the hip joint while maintaining a stable back and knee.
  • After bending forward, contract the gluteal muscles and straighten at the hip joint returning to upright position.
  • Stabilize in the upright position for a couple seconds before bending again at the hip joint to repeat the exercise.
  • Switch legs when the appropriate number of repetitions have been completed.
Tips:
  • There should be minimal to no movement of the low back and stance phase leg in this exercise.
  • To assist with balance, when in the starting position, lift the arm opposite to the stance leg. As the exercise is performed and the non-stance leg is lifted forward, switch the arm that is up.
  • To best improve power, start in an athletic stance and explode up each time the exercise is performed.
  • Place band on the middle horizontal frame for taller users.





 

Hamstring Strengthening

Assmembly & Instruction

Single Leg Dead Lift


Assembly:

  • Place the long bar across the front vertical frame so that it is at waist height when the user stands on the back step.
  • Loop the appropriate resistive strength band around the middle of the long bar.
Instruction:
  • User will begin by standing in the middle of the frame and place the resistive band around his or her waist.
  • He or she then steps up onto the back step facing outward from the frame with the band around waist.
  • Standing on one leg, move the leg that is in the air backwards towards the front of the frame as the trunk slightly bends forward.
  • Next, bring that leg forward and bend the knee so the thigh is parallel to the back step.
  • As the band resists backwards towards the front of the frame, the user must push hips forward while contracting the glute and hamstring muscles. Shoulders should be aligned with the waist.
  • Switch legs when the appropriate number of repetitions have been completed.
Tips:
  • Regain stability after each repetition when standing fully upright with thigh parallel to the ground. This is best done by ensuring the foot is stable and the abdominal muscles are activated.
  • To assist in your Q-angle step slightly to the direction opposite of the exercising leg.




Sprinters


Assembly:

  • Place the long band holders facing forward on the front vertical frame.
  • Loop the appropriate resistive strength band around the two long band holders
  • The band should be fixed at waist height.
Instruction:
  • Facing outward from the frame, step into the resistive band.
  • Stand on one leg while leaning forward into the band.
  • Maintain a normal curve of the lower back and slightly bend the knee on the stance leg.
  • Bend at the hip joint while maintaining a stable back and knee.
  • After bending forward, contract the gluteal muscles and straighten at the hip joint returning to upright position.
  • Stabilize in the upright position for a couple seconds before bending again at the hip joint to repeat the exercise.
  • Switch legs when the appropriate number of repetitions have been completed.
Tips:
  • There should be minimal to no movement of the low back and stance phase leg in this exercise.
  • To assist with balance, when in the starting position, lift the arm opposite to the stance leg. As the exercise is performed and the non-stance leg is lifted forward, switch the arm that is up.
  • To best improve power, start in an athletic stance and explode up each time the exercise is performed.
  • Place band on the middle horizontal frame for taller users.





 

Foot Stability

Assembly & Instruction

Flexor Hallucis Longus Strengthening





Arch Stability






CKC FITNESS SYSTEMS

Functional Exercise Equipment

The first functionally based all-in-one exercise trainer to incorporate the many scientific principles of progressive resisted exercise into functional closed chain training. Used to offload weight allowing for proper form or to apply resistance the CKC Trainer will help you reach your functional potential.

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Crozet, VA

22932

941-376-5995

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