Squats at wall, single leg with biceps – level 8 - Exercise Sheet

1. Lean against wall with ball in lower back

2. One foot in air out straight

3. Tighten the inside muscles of the thighs (VMO) These are the major stabilisers of the kneecaps

4. As you bend down keep your knee lined up with your second or third toe, don’t let the knee wobble in or out

5. Take your free leg out to the side and hold for a second then bring back in before you come up

6. Keep your inner quad (VMO) working as you lower down

7. Squeeze bottom muscles as you come back up