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  1. Lie on your side with the affected leg up.
  2. Tie a band around your knees.
  3. Bend the knees and hips to about 30 degrees.
  4. Keep your feet together, and lift the top knee up, applying tension to the band.
  5. Return the knee down.
  6. Try not to rotate through the back, this movement should be with your hips.
  7. Repeat this as many times as your Physiotherapist has prescribed.


  • Don’t move your upper body much. This exercise should be done with the hips. If you cannot do this, the exercise may be too difficult and you should speak to your Physiotherapist.
  • This is a strength exercise, meaning your muscles need time to recover. Don’t do more than your Physiotherapist has prescribed, as you might risk overdoing it.