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Physiotherapist Ashley Thompson
Updated 17-12-25
Booking Code VE71ZD
How Often
Complete three times per week
1Step Up
2 sets of 8 reps
  • Stand in front of the step with both feet together.
  • Step up with one leg, followed by the other one.
  • Step back down with the alternate leg (or as otherwise prescribed).
  • Further directions may be progressed by your Physiotherapist.
2Bridge
3 sets of 8 reps
  • Start by lying on your back (palms down for more stability).
  • Bend your knees and keep your feet flat on the floor, shoulder width apart.
  • Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
  • Slowly return your hips to the ground and repeat.
Ashley Thompson Physiotherapist Newcastle Budgewoi

Can trial staggered stance (one foot further forward and one foot further back)

3Chair Squat [Deep Staggered]
2 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.
4Crab Walk [Feet]
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.

5Single Leg Heel Raise
2 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.
6Lunge
2 sets of 10 reps
  • Stand with both feet facing forward.
  • Step the right foot in front keeping it in line with the hip joint.
  • Come onto the balls of your left foot.
  • Gently drop your back knee to the floor.
  • Ensure your trunk stays upright.
  • Use a wall or railing for balance if needed.
  • Repeat as instructed by your physiotherapist.
7Single 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.
8Knee Extension
3 sets of 10 reps
  • 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.