Procaryote
Knee · Motor control

Multidirectional destabilization jumps for the knee

Multidirectional destabilization jumps, 3 sets, 8 repetitions

Illustration of the Multidirectional destabilization jumps for the knee exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Stand upright, then jump forward, backward, or sideways, landing softly on an unstable surface or simulating destabilization. Control your balance by slightly bending the knees upon landing to stabilize the joint.

Tips: Keep your gaze straight ahead, engage the muscles around the knee, and avoid letting the knee go too far past the toes during landing. Breathe regularly and perform the jumps smoothly.

Progression: Increase the height or distance of the jumps, or decrease the stability of the landing surface as you become comfortable.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
none, balance_board, pillow
Starting position
Standing, feet shoulder-width apart
Clinical goal
Improve motor control and knee stability
Also known as
multidirectional jumps, unstable surface jumps, knee control exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.