Irish Leap Knee Extension

Instructions

1. Start in a half-kneeling position.

2. Extend the other leg out in front of you.

3. Put a small ball or rolled towel underneath the knee of the extended leg.

4. Keep your torso upright and your core lightly engaged.

5. Begin with a slight bend in the extended knee over the ball.

6. Press the back of the knee down into the ball.

7. As you press down, straighten the knee as much as you can.

8. Focus on tightening the front of the thigh while maintaining pressure into the ball.

9. Pause briefly at the end of the movement.

10. Slowly relax the pressure and return to the starting position.

11. Repeat for the prescribed number of reps, then switch sides if needed.

Common Compensations

• Do not lean your torso backward or forward to help the movement.

• Do not lift the heel of the extended leg unless instructed.

• Do not let the knee roll inward or outward.

• Do not lose pressure into the ball as you straighten the knee.

• Do not rush the press or release.

• Do not shrug or tense the upper body unnecessarily.

Extra Info

• You should feel this mostly in the quad of the extended leg.

• You may also feel the muscles around the knee working to stabilize the movement.

• The goal is to press down into the ball while fully straightening the knee with control.

• You should not feel sharp pain in the knee, hip, or low back.