1Crab 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.
2Hip Abduction [Long Lever]
- Come into lying on your back with a pillow underneath the knees.
- Fasten a belt / strap without any tension above the knees when the feet are together.
- Keeping your pelvis and lower back in a neutral position, press the legs out against the belt.
- This should activate the muscles through the outer hip.
- Sustain prescribed by your Physiotherapist.
- Repeat as per Physiotherapist guidelines.
3Wall Push
- 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.
4Step Up [Gluteal]
- Place the leg you are wanting to train on a step.
- Hinge at your hips, leaning forward so that your knee is above your ankle.
- On a count of roughly 3 seconds, step up with other leg.
- As you step up, focus on activating the muscles in your thigh, and try to keep your knee over the middle of your toes, don’t let it wobble side to side or fall inwards. This targets your quadriceps.
- As you step up, also focus on driving forward with the hips, and standing all the way up. Doing this will target your gluteal muscles.
- Reverse this movement, and slowly step back down again on a 3 second count. Remember to hinge at the hips, and keep your knee stable.
- Repeat this as many times as your Physiotherapist has prescribed.
5Single Leg Squat [Step]
- Position the feet directly under the hips on a step.
- Standing on the affected limb, slowly take the opposing leg down and back.
- Sending the hips back, allow the trunk to come forward in a straight line.
- The supporting knee softly bends without collapsing inwards.
6Side 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.
7Lateral Hopping [Skater]
- Come into standing on one leg.
- Bend the supporting leg and hop to the side landing on the opposing leg.
- As you land, bend the supporting knee to absorb the bounding motion.
- Immediately repeat returning to the start position.
- You may incorporate a bent opposite elbow for balance.
- As you land, ensure the pelvis remains level and maintain good knee control.
- Aim to move in an upward and lateral direction.
- Avoid collapsing through the upper body or hopping to steady yourself as you land.
CONTROLLED LANDING
8Lunge from Step
- Stand on the step with both feet.
- Step down with one leg, landing in a lunge position with the knee stacked above the ankle and the leg remaining on the step bent also to 90 degrees.
- Immediately continue forward with another step while staying low to the ground.
- Repeat as per Physiotherapist recommendations.