1Split Squat
- For this exercise you will need to utilise a bench or step to elevate the back leg.
- Take the target leg about 1 metre in front of the step/bench and position the opposing leg onto the step.
- From this position, you are going to drop your body down so your knee will bend.
- Ensure that you are not excessively bringing your knee over your toes and leaning forwards.
- Return to the starting position and repeat as per physiotherapist instruction.
2Wall Ball Push
- Stand with both feet firmly planted directly underneath the hips (the affected side away from the ball).
- Position the fitball below the hip in the middle portion of the outer thigh.
- Lifting the foot closest to the wall off the floor, maintain pelvic control.
- Press the knee into the fitball towards the wall.
- Soften the standing leg and move the hips slightly back.
- Hold for 5-8 seconds.
- Muscle activation should be felt in the lateral hip of the supporting leg.
3Hip Abduction [Banded]
- Secure a resistance band around the legs above the level of the knee.
- Stand on the target limb and softly bend the knee extending the hips behind you.
- With the opposite knee bent, move it to the side of the body.
- Slowly return to the start position.
- Repeat as per Physiotherapists instructions.
4Hamstring Curl Machine
- Adjust the machine so the pad sits just above your heels, around the lower calf, and lie face down on the bench.
- Ensure your hips remain in contact with the bench, with your knees aligned with the pivot point of the machine.
- Grip the handles to stabilise your upper body, keeping your core lightly braced.
- Slowly bend your knees, drawing your heels up towards your buttocks in a smooth controlled movement — aim to fully engage your hamstrings without jerking.
- Lower the weight back down with control, resisting gravity to maintain tension.
- Complete repetitions as prescribed by your physiotherapist.
Single leg
5Hamstring Curl [Prone]
- Lie on your tummy.
- Bend both knees up and hook one leg around the other at the ankle at the back.
- Slower lower the leg to the bed while pushing against the other foot as you lower down.
6Nordic Hamstrings
- Using a mat or comfortable flooring underneath the knees come into a kneeling position.
- Place the top 1/3rd of the foot underneath a cabinet as shown here or a heavy dumbbell.
- In an upright posture with the arms crossed over the chest tuck the pelvis ‘under’ so the gluteal muscles are active.
- Maintaining a straight line from the head to the tailbone, lower the trunk towards the ground to the point where you cannot maintain the position anymore.
- At this point, use the arms to catch yourself.
- Bend the knees so the buttocks is on the heels and return to the starting position.
7Deadlift [RDL]
- Stand on the affected leg with the knee softly bent.
- Hold the weight either with the hands at each end as shown or with a grip so the palms are facing the legs.
- Use the toes of the unaffected leg for stability however the weight should be in the standing leg.
- With the arms relaxed lower the weight towards the knee.
- The hips move backwards and the knee maintains the soft position without bending.
- When the point of tension is reached through the muscle at the back of the thigh, slowly return to the starting position.
8Terminal Knee Extension
- Anchor the theraband prescribed at knee height.
- Place the target limb inside the loop behind the back of the knee.
- Come into a lunge position with the target limb forward, knee softly bent.
- The opposing limb is straight with the heel planted on the ground.
- Gently draw the knee back to a straight position against the resistance of the band.
- As you draw the knee back against the band, imagine drawing the knee cap up towards your head.
- Slowly control the band as you return to the bent knee start position.
- Repeat as per Physiotherapist prescription.
9Lateral Hopping [Skater]
- Come into standing on one leg.
- Bend the supporting leg and hop to the side landing on the opposing leg.
- As you land, bend the supporting knee to absorb the bounding motion.
- Immediately repeat returning to the start position.
- You may incorporate a bent opposite elbow for balance.
- As you land, ensure the pelvis remains level and maintain good knee control.
- Aim to move in an upward and lateral direction.
- Avoid collapsing through the upper body or hopping to steady yourself as you land.
10Jump Squat
- Stand with the feet slightly wider than the feet.
- Lower down into a squat position and as you rise, press through the toes to shoot off the ground.
- Bring the chest forward as you extend the legs.
- Control the landing by allowing the knees to bend whilst maintaining a strong squat technique.
- Repeat as per Physiotherapist guidelines.
On shorter running days
11Jump Squat
- Stand with the feet slightly wider than the feet.
- Lower down into a squat position and as you rise, press through the toes to shoot off the ground.
- Bring the chest forward as you extend the legs.
- Control the landing by allowing the knees to bend whilst maintaining a strong squat technique.
- Repeat as per Physiotherapist guidelines.
Land on single leg, can jump from a low step