Patellar Tendinopathy Exercises

25º Single-Leg Decline Squat Sets 1 Repetitions 5 Hold Time 45 seconds Frequency 2-3x a day

Split Squat Sets 1 Repetitions 5 Hold Time 45 seconds Frequency 2-3x a day

Hack Squat Sets 1 Repetitions 5 Hold Time 45 seconds Frequency 2-3x a day

Seated Leg Extension Sets 3 Repetitions 15 (progress to 6RM) Rest 2-3 min between sets Frequency 1x every 2nd day

Leg Press Sets 3 Repetitions 15 (progress to 6RM) Rest 2-3 min between sets Frequency 1x every 2nd day

Spanish Squat Sets 1 Repetitions 5 Hold Time 45 seconds Frequency 2-3x a day

Isometric Leg Extension [30-60º knee flexion] Sets 1 Repetitions 5 Hold Time 45 seconds Frequency 2-3x a day