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Knee · Motor control

Zig Zag Running for Knee Control

Zig zag run, 4 back-and-forth over 10 meters, moderate speed, focus on knee control

Illustration of the Zig Zag Running for Knee Control exercise

Listen to the instructions

How to do the exercise

Sets: 4 back-and-forth runs

Distance: 10 meters

Speed: moderate

Description: Run along a zig zag path over 10 meters, performing 4 back-and-forth runs. Focus on controlling your knees to prevent them from collapsing inward during direction changes.

Tips: Keep your gaze forward, slightly bend your knees and hips to better absorb direction changes. Adopt a controlled stride and avoid abrupt movements.

Progression: Gradually increase speed while maintaining good knee control, or increase the number of back-and-forth runs.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
cones
Starting position
Standing, ready to run position
Clinical goal
Improve motor control and knee stability during lateral movements
Also known as
slalom course, zigzag course, direction change course

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.