Muscle Group: Glutes and Quads (Clinical)
Machine Exercise: Squat Rack
Entries and exits from squat rack equipment requires excessive flexion/rotations.
Free Weight: Squats or Lunges with dumbbells
If body alignment can be maintained. Hold a dumbbell in each hand.
Move in functional ranges – use chair or wall for support.
Body Weight: Squats/Lunges
Move in functional ranges – use chair or wall for support.
Climbing stairs or small step ups work well.
Stretch: Gluteal Twist/Quads Stretch
GLUTES:
Do not twist. Do seated figure-4 stretch or in a supine position.
QUADS:
In seated position or lying, gently flex knee and extend hip
