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Patella Femoral Pain Syndrome: Gluteus Medius Muscle Pistol Squats

With both sides of the pelvis level squat
down on one leg sitting your butt back (like in a chair). Keep the knee over the ankle and aligned with
your hip and second toe while preventing it from moving past the toes as you squat. You also want to reach both arms out in front
of you to keep balanced and bend your hips so your chest comes forward. Your weight is on your entire foot as you
come back up to straight, but put the emphasis on pushing through the heel and contract your
butt all the way back up. Repeat this for 10-15 repetitions doing 3
sets on each side. Patella Femoral Pain Syndrome is usually caused
by an imbalance of the muscles in the knee and pelvis and non-optimal movement patterns
throughout this system. When done properly, you can target your gluteus
medius muscles with the pistol squats more effectively to help with this imbalance. If you experience any pain or have any problems
doing this exercise consult your local Physiotherapist before continuing.

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