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Physiotherapist Jennifer Sartor
Updated 10-6-25
How Often
Complete three times per week
Additional Notes
  • Other options:
  • - 4 point kneeling donkey kick or hip abductions +/- resistance band
1Lunge
3 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.
Jennifer Sartor Physiotherapist Newcastle Budgewoi

Walking lunges

2Step Down
3 sets of 10 reps
  • Step both feet onto the step.
  • Keeping your affected leg on the step, slowly step down with your unaffected side until your heel gently taps the floor.
  • On your affected side, ensure your knee is in line with your second toe and hips remain level.
  • Modify as prescribed by your physiotherapist.
Jennifer Sartor Physiotherapist Newcastle Budgewoi

Hold onto rail when doing right leg- reduce support through arms

3Bridge [Staggered Arms Crossed]
3 sets of 10 reps
  • Come into a lying position on the mat with the hands across your chest.
  • This will reduce the amount of support provided by the upper limb.
  • Bend the knees with the heels in line with the sit bones.
  • Position the feet in a staggered position with the target foot closest to you.
  • Press through the feet to lift the hips up.
  • Focus on keeping the pelvis level.
  • Repeat as per Physiotherapist guidelines.
4Crab Walk [Feet]
Green Band
  • 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.

5Side Plank [Hip Abduction]
3 sets of 10 reps
  • 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.
6Wall Push
3 sets of 10 reps
  • Stand with both feet firmly planted directly underneath the hips (the affected side away from the wall.
  • Come into a small squat with the buttocks moving backwards.
  • Lift the foot closest to the wall off the floor, maintain pelvic control.
  • Press the knee into the wall.
  • Hold for 5-8 seconds.
  • Muscle activation should be felt in the lateral hip of the supporting leg.

Jennifer Sartor Physiotherapist Newcastle Budgewoi

Use ball against wall