Exercise programs that focus on muscles below the waist are categorized as dominate knee exercise or hip dominant exercise. Dominant knee exercise includes lunges and squats, focusing on strengthening the muscles of the gluteus medius, the quadriceps and hip flexors. This exercise program is further divided into single leg exercises and double leg exercises.
One Leg Squat
A one leg squat is a single leg, dominate knee exercise. To perform this exercise, add dumbells to your hands and extend them forward, ensuring they are parallel with the floor. Standing on your right leg, bend your left leg and extend it in front of you. Bend your right leg and lower your hips as far as possible and then stand back up. Ensure that your left leg does not touch the floor as this exercise is aimed to improve your balance and knee stability. This exercise is further classified as a static unsupported exercise because one only leg is allowed to move and the hip rotators or gluteus medius work to prevent rotation of the femur. A one leg squat is excellent for balance training, knee stability and leg strength.
Split Squat
A split squat is classified as a single leg static, supported dominant knee exercise. This technique is effective at correcting a bilateral leg imbalance and limiting lower back stress. It targets the quadriceps, hamstrings and glutes. To perform a split squat, place your back leg on top of a chair, bench or box. Holding weight plates or dumbbells in your hands, take a wide step forward, and begin to bend the leg you are standing up. Go down as far as possible, remembering to keep your head up and back straight. Use your leg and core muscles to come up from the squat and repeat as many times as desires. Switch legs and repeat this exercise.
Lateral Squat
A lateral squat, also known a side lunge, is an example of a single-leg, static support exercise. This dominant knee exercise is meant to stretch and strengthen the legs and hips. To begin a lateral squat, enter into a wide stance, ensuring that both legs are at least one feet past the width of your shoulders. Shift the weight of your body to one leg, bending that knee as well as pushing your hips back into a squat position. Doing this will ensure that you are placing all your weight on the heel of the bent leg. At the same time, ensure that your opposite knee is straight. Hold this position for three to five seconds. Return to your starting position and repeat as desired.
Double Leg Curl
A double leg curl is an example of the double leg, dominant knee exercise. This exercise is functions to strengthen the hamstrings and glutes. To perform this exercise, lie face down wearing ankle weights or on a leg curl machine. Curl your legs towards your butt, making sure that your hips are flat on the floor. Do not flex your hips as this reduces the power used by the hamstrings to flex and extend your knees. Repeat as desired.
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