1Single Leg Heel Raise
- 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.
At Gym: Trial DL HR 3×8-12 ~15kg-20kg
2Crab Walk [Feet]
- 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]
- 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.
Progress to single leg squat; progress to 3×15 as tolerated
4Knee Extension
- Secure the resistance band around the ankle of the target limb to an anchor point at behind the foot.
- Come into sitting on a high chair with free space behind the backs of the leg.
- Roll onto the sits bones to ensure you are sitting up tall.
- Extend the target knee out in front of you with control.
- As you reach the end range tighten the muscles at the front of the thigh to draw the knee cap towards the hip.
- Slowly return to the start position.
- Repeat as per Physiotherapists guidelines.
Gym: Build to above 10kg
5Hip Abduction [Supported]
- Place a band around your knee as prescribed by your physiotherapist.
- Place one foot up against the wall with the knee bent.
- Lean forward slightly from the hips like a hinge.
- Then angle your knee outwards as you repeat the movement.
Unbanded
6Wall Slide
- Stand with your back flat against a wall, feet hip-width apart and positioned about 50–60 cm away from the wall.
- Slowly slide your back down the wall by bending your knees, keeping your hips and shoulders in contact with the wall throughout.
- Lower until your knees are at approximately a 90-degree angle (or as tolerated), with thighs parallel to the ground.
- Ensure your knees remain in line with your toes and do not extend past them.
- Maintain even weight through your heels – avoid shifting onto your toes.
- Keep your core gently engaged and avoid arching your lower back.
- Hold/maintain as prescribed by your physiotherapist.
Staggered foot position as progression
Gym: use hack squat