1Side Plank [Hip Abduction]
- Come into a side lying position with the elbow stacked directly underneath the shoulder resting on the outside aspect of your arm.
- Bend the knees so the heels are in line with the buttocks.
- Place the hand onto the hip or extend the arm to the roof.
- With the weight in the knees and the elbow, lift the hips towards the roof.
- Open the top leg like a book without the pelvis moving.
- Ensure the buttocks moves forwards and doesn’t arch out from the lower back.
Try to complete so that you’re holding the side plank for up to 30 seconds as you abduct your leg.
Complete 3-4 times/week
2Single Leg Squat
- Stand on the target limb with a straight knee.
- Ensure the hips are square and the chest proud.
- Keeping the hips level, bend the knee and send the hips back.
- Maintain an upright body position.
- Press through the foot to return to the start position by straightening the knee.
- Repeat as per Physiotherapist’s guideline.
Have a chair behind you, and try and progress the depth of your squat as you feel comfortable. Complete 3-4 times/week
3Single Leg Bridge
- 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.
Complete 3-4 times/week
4Heel Raise [Step]
- Stand on a step with one foot, hanging your heel over the edge.
- Slowly lift your heel up.
- Slowly lower your heel down, going lower than the step.
- Repeat this as many times as your Physiotherapist has prescribed.
Complete 3-4 times/week
5Single Leg Balance
- Position yourself next to a bench, chair or wall for balance support as needed.
- Come into single leg standing on the target limb.
- Attempt to hold balance here for a designated time frame and steady with support if needed.
Aiming for daily – can never do too many!
6Hamstring Curl [Sliders]
- Lying on your back with the knees bent and the feet flat on the ground.
- Lift the hips up to the roof and slowly extend the knees out.
- As the legs straighten, bend the knees and return to the start position maintaining elevation through the hips.
- Repeat as per your Physiotherapists recommended.
Complete 3-4 times/week.
Can do using a towel under your heels on slippery floor.