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.