1Split Squat
- For this exercise you will need to utilise a bench or step to elevate the back leg.
- Take the target leg about 1 metre in front of the step/bench and position the opposing leg onto the step.
- From this position, you are going to drop your body down so your knee will bend.
- Ensure that you are not excessively bringing your knee over your toes and leaning forwards.
- Return to the starting position and repeat as per physiotherapist instruction.
Bench
2Lunge with External Rotation
- Stand in a lunge position with a theraband tied around your front knee with the resistance pulling across your body.
- Bend both knees, lowering your back knee to the ground with resisting the pull of the theraband.
- Your front knee should track inline with your second and third toe.
- Slowly return to a standing position.
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.
4Single 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.
5Chair 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.
6Sit To Stand [Single Leg]
- 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.
7Side 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.
8Crab 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.