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Physiotherapist Jai Wadwell
Updated 6-6-25
1Single Leg Bridge
3 sets of 8 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.
2Sit To Stand [Single Leg]
3 sets of 6 reps
  • Position yourself in front of the chair of choice without the back of the leg contacting the chair.
  • Shift the weight onto the target leg and lower down so your bottom contacts the chair.
  • During the lowering phase, ensure the hips stay level and square to the front.
  • Bend the knee and simultaneously send the hips back behind you.
  • Stand from the chair using the target limb.
  • Straighten the knee and tuck the tailbone under at the end of the movement.
  • Repeat as per Physiotherapist’s guidelines.
3Terminal Knee Extension
3 sets of 10 reps
  • 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.
4Hamstring Curl [Seated]
3 sets of 10 reps
  • Secure the resistance band around the ankle of the target limb to an anchor point at knee height.
  • Come into upright sitting by rolling forward onto the sit bones.
  • Keeping the back of the thigh in contact with the chair, pull the foot back to the chair.
  • Aim to bend the knee to or beyond 90 degrees.
  • Slowly return to the starting position whereby the knee is extended.
  • Repeat as per Physiotherapists guidelines.
5Knee 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.