Welcome back to Foundations YouTube Channel my name is Christian Compean I’m a physical therapist fellowship trained in manual orthopedics. Today we’re going to go over how to use a little step to kind of get your quads going. Just to back track a little bit just general strengthening principles if you have a muscle that you’re trying to strengthen an isometric exercise is a great way to strengthen that muscle without being too aggressive with it. So this is technically a higher level isometric exercise. We’re still going to be standing we’re still going to be full weight bearing. We’re actually going to be in single leg weight bearing but it’s still an isometric. Something that you may want to look into rehabbing or if you’re just kind of progressing through your strengthening stuff and its time to get in standing. So it is a challenging exercise and you’ll get out of it what you put into it from the standpoint of time and quality. So all we’re going to use is a little blue step here. Its a 6 inch step. You could use a step stool, you could use the first step on your staircase, you can use anything that has a little bit of an elevation to it. Then what I’m going to do is put my foot on here. What I kind of want to do here is get into position like I was going to run up the stairs or take off running forward. And then this is a great exercise for athletes and runners because you can get the reciprocal pattern of the arms swinging in play. So now what i’m going to do is my lower extremity is going to come up and down. Up and down. My tendency when I do that is going to be to straighten that leg out and come down. Straighten that leg out come down. Thats not necessarily what I want to do. This knee is going to be completely frozen in this position and then what I want to do. I want to go here, here. Here, here. Here, here. So I’m getting my arm swing into play and I’m kind of mimicking what I would do if I was running, sprinting right. And then I can just go faster. And again I set a timer on my watch or I have somebody count for me and I want to try to keep this knee as stable as possible underneath me. If this step was a little bit higher that would challenge me in a different range of motion. It would be a little more challenging. The biggest thing you want to do is maintain the quality of the stability on this side. So again I get here nice and stable. Good running form right. Come here, down. Here down. Here down. Here down. Trying to keep an eye I can even look at this knee and try to keep it as stable as possible. That is kind of what we’ll affectionately call a quad buster because once you’ve 20 seconds, 30 seconds or even a minute hold there you’ll really feel it in that quad. So just something you can throw into the mix as far as strengthening in closed chain with your foot on the ground kind of normal functional strengthening. If this was helpful to you please give it a thumbs up. If you know somebody else that may benefit from this please share it with them. If you have any questions or comments please post them below. We invite you to share, to subscribe because we have a lot of other videos that can help you out. We remind you that movement is a gift and we hope you enjoy it.