1Chair 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.
Progress to single leg squat/ sit to chair 3×8 to 90 degrees as tolerated. Regress to ~45 degrees if knee agg’d
2Wall Slide with Decline Board
- Set a decline board in front of you ensuring it’s secure and angled downwards from heel to toe.
- Stand with your back flat against the wall, feet shoulder-width apart and 2/3 of a foot away from the wall, with one foot placed centrally on the decline board.
- Shift your weight predominantly onto the target leg; the opposite foot should remain lightly in contact with the board for balance but not supporting significant weight.
- Engage your core and slowly slide down the wall by bending the supporting knee, keeping the knee aligned with your second toe.
- Lower until your thigh is near parallel to the floor or as guided by your physiotherapist.
- Maintain an upright torso and avoid leaning to one side.
- Pause briefly at the bottom, then push through the heel of the supporting leg to return to standing.
- Complete repetitions as prescribed by your physiotherapist.
Decline board not necessary -> offset stance
3Lunge [Reverse]
- Come into a standing position with the feet directly underneath the hips.
- Move one leg back behind you by extending the hip.
- Contact the ground with the balls of the feet and keep the heel lifted.
- Imagine that the feet are on train tracks here as opposed to a tight rope.
- Bend both knees simultaneously.
- Ensure the movement is directly towards the ground.
- Your Physiotherapist will determine the amount of bend required.
- Keep the weight in the heel of the leading leg.
- Straighten the knees and bring the feet back together.
- Repeat on the opposite side.
Up to 3x/week
4Single Leg Bridge [Elevated]
- Position yourself near a stable elevated surface (e.g., a bench or step) and place one heel on it while keeping the other leg extended.
- Lie back and ensure your elevated knee remains at a 30° angle.
- Press through the heel on the elevated surface, lifting your hips until your body forms a straight line from your shoulders to the elevated knee.
- Hold the top position briefly while engaging your hamstrings and core.
- Slowly lower your hips back down to the starting position with control.
- Repeat for the prescribed number of repetitions.
5Modified Side Plank [Hip abduction]
- Begin by lying on your side with your bottom elbow directly under your shoulder and your bottom knee bent at 90 degrees, resting on the ground.
- Keep your top leg straight and in line with your body.
- Engage your core and press through your bottom knee and forearm to lift your hips off the ground into a half side plank.
- While maintaining this lifted position, slowly raise your top leg straight up towards the ceiling
- Pause briefly at the top, then lower the leg slowly and with control back to the starting position.
- Keep your core engaged throughout to maintain your body aligned from shoulder to knee and avoid rotating or arching your back
- Complete repetitions as prescribed by your physiotherapist.
With bent knee/ clam
6Crab 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.
1 rep = 5 steps left and right
7Step Down
- 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.
8Stationary Bike
- Adjust the seat height so that when you place your heel on the pedal at its lowest point, your knee is almost fully straight without locking out.
- Sit upright on the saddle with your hands lightly resting on the handlebars, shoulders relaxed.
- Start pedalling slowly in a smooth, controlled motion, maintaining a steady rhythm.
- Aim for a comfortable pace with light resistance unless otherwise advised.
- Complete the session as prescribed by your physiotherapist.
9Treadmill Walking
- Start by attaching the safety clip to your clothing.
- Stand with your feet hip-width apart on the treadmill belt and hold the handrails lightly if needed.
- Start the treadmill at a slow speed and slowly increase your speed as tolerated aiming for a comfortable walking pace.
- Walk with a natural heel-to-toe gait, keeping your posture tall, shoulders relaxed, and arms swinging naturally by your sides.
- Complete the session as prescribed by your physiotherapist.
10Leg Press
- Sit securely in the leg press machine with your back and head resting fully against the support pad.
- Place your feet hip to shoulder width apart on the foot platform, with toes slightly turned out and heels flat.
- Adjust the seat so your knees are bent to roughly 90 degrees, without allowing your hips to tilt or lift.
- Hold the side handles to stabilise your upper body.
- Press through your heels to straighten your legs, keeping a slight bend in your knees at the top (do not lock them out).
- Slowly lower the weight by bending your knees, maintaining alignment over your second toe.
11Knee Extension Machine
- Adjust the backrest so your knees are in line with the machine’s pivot point.
- Sit upright with your back supported and grip the handles to stabilise yourself.
- Position the lower pad just above your ankles, with your feet pointing forward.
- Slowly extend your knees to lift the weight, straightening your legs while avoiding locking them completely.
- Lower the weight in a controlled manner, returning to the starting position.
- Complete repetitions as prescribed by your physiotherapist.
12Hamstring Curl Machine
- Adjust the machine so the pad sits just above your heels, around the lower calf, and lie face down on the bench.
- Ensure your hips remain in contact with the bench, with your knees aligned with the pivot point of the machine.
- Grip the handles to stabilise your upper body, keeping your core lightly braced.
- Slowly bend your knees, drawing your heels up towards your buttocks in a smooth controlled movement — aim to fully engage your hamstrings without jerking.
- Lower the weight back down with control, resisting gravity to maintain tension.
- Complete repetitions as prescribed by your physiotherapist.
13Alternating Leg Box Jump
- Place your right foot on top of the box, keeping your left foot on the ground.
- Drive through the right leg to jump upwards, swapping legs mid-air so your left foot lands on the box and your right foot lands on the ground.
- Absorb the landing softly with a slight bend in the knees, keeping your chest up and your hips square.
- Immediately repeat, alternating the foot on the box with each jump.
- Maintain a rhythmic breathing pattern and focus on quick but controlled footwork.
- Complete repetitions as prescribed by your physiotherapist.