Patellofemoral Pain Syndrome | Level 2 | Single Leg Squat

Goal: Improve trunk & lateral hip stability on 1 leg, along with thigh and posterior glut strength

How often?: Aim for x4 sets of x8 repetitions on each leg. Twice a day. Every other day.

Instructions: Standing on 1 leg with the opposite leg bent up (using a hand on the wall for support if needed). Slowly dip up and down, keeping the knee inline with the foot, and maintaining your balance. *You can make this easier by perching on a high chair and use the toe of the other foot for balance*. **You can make this harder by using a lower chair**


*If you experience any pain during or after each exercise then stop immediately and consult a Physiotherapist*


The scientific proof

Journal of Orthopaedic & Sports Physical Therapy, 2009 Volume:39 Issue:7 Pages:532–540 DOI:10.2519/jospt.2009.2796