Physio Performance

Heels elevated dumbbell squats are a great way to build lower body strength while improving control throughout the movement.

Follow these steps:

1. Hold the dumbbell close to your chest
2. Stand with your heels elevated on the weight plate
3. Brace your core and stay balanced
4. Reach the dumbbell forward as you lower into the squat
5. Push through your feet as you bring the dumbbell back toward your chest
6. Finish tall and stay controlled throughout the movement

Moving well isn't about doing every variation—it's about finding the one that works best for you.

Comment STRENGTH and let's find the one that fits you.

What if your knee pain isn't actually starting at your knee?

The knee sits between the hip and the foot, which means movement problems above or below can influence how the knee functions.

That's why we often look at the entire movement chain instead of focusing on one area alone.

Comment "RECOVER" and we'll help you uncover what may be contributing to your knee discomfort.

Most daily activities and sports don't happen in a straight line.

Your body needs to be able to control rotation while maintaining balance and stability through the lower body. The Lunge with Rotation challenges your core, hips, and legs to work together while moving through multiple planes of motion.

This exercise can help improve rotational control, single-leg stability, and overall movement quality while exposing side-to-side differences that may be limiting your performance.

Ever notice one side feels less stable or coordinated than the other? Comment STRENGTH and let's figure it out together.