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Physiotherapist Ashley Thompson
Updated 3-6-25
1Wall Ball Push
3 sets
20 seconds
  • 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.
2Crab Walk [Feet]
3 sets
30 seconds
  • Secure the band around the tops of the feet.
  • Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
  • Side step controlling the movement of the stepping foot against the band.
  • As you step imagine you are passing under a shallow roof, maintaining the squat depth.

3Chair Squat [Deep Staggered]
3 sets of 8 reps
  • Come into standing in front of a low chair.
  • Stagger the feet – the foot closest to the chair will be the working limb.
  • Bend the knees and send the bottom back to the chair.
  • Use the arms outstretched as a counterbalance.
  • Tap the bottom to the chair and rise.
4Single Leg Bridge
3 sets of 12 reps
  • Come into a lying position on the mat with the hands by your side.
  • This will reduce the amount of support provided by the upper limb.
  • Bend the knees with the heels in line with the sit bones.
  • Lift the non-target leg off the floor.
  • Press through the foot to lift the hips up.
  • Focus on keeping the pelvis level.
  • Repeat as per Physiotherapist guidelines.
5Single Leg Heel Raise
3 sets of 12 reps
  • Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
  • Ensure your feet are hip distance apart and toes facing forward.
  • Take your weight onto the right leg removing your left leg from the floor.
  • Gently transfer your weight to the ball of your right foot.
  • Push up onto the ball of your foot by lifting the heel from the ground.
  • Slowly lower yourself to the ground.
  • Try to go up fast and down slowly.
  • Repeat as per Physiotherapist guidelines.
6Deadlift [RDL]
3 sets of 10 reps
  • 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.