Lower Limb Strengthening Exercises - Dunsborough Physiotherapy Centre
At Dunsborough Physiotherapy Centre our highly skilled physiotherapists will not only assess and treat your condition, but also supply you with a relevant evidence-based physio rehabilitation program. Below are some of the more common exercises our physios prescribe. Ask your physiotherapist at Dunsborough Physio Centre which of these exercises may be appropriate for you, and receive guidance re: repetitions, resistance, stretch hold times and correct technique.
As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds). Exercises focussing on strength are generally repeated 10-20 times with or without holds. 3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.
Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.
As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds). Exercises focussing on strength are generally repeated 10-20 times with or without holds. 3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.
Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.
 Clam Shells (Glut Medius)
Clam Shells
While lying on your side with your knees bent, raise the top knee while keeping your feet together. Do not let your pelvis roll back during the lifting movement.  Elastic Band Hip Rotation
Elastic Band Hip Internal Rotation
Start in a seated position with a ball / towel between your knees and elastic band around your ankles. Squeeze the ball and sustain and hold. Next, tension the band as you move your feet apart from each other.  Hip Adductor Ball Squeeze
Hip Adductor Ball Squeeze
Place a rolled up towel, ball or pillow between your knees and press your knees together so that you squeeze the object firmly.  Hip Abduction - Standing
Hip Abduction (Standing)
While standing, raise your leg out to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Use your arms for support if needed for balance and safety. |
 Bridging
Bridge (Double / Single)
Lying on your back with knees bent, slowly lift your bottom and hold. Now lift one leg off the floor and straighten your knee. Lower to start position and repeat raising alternate leg. Variation (Bridge Walking): once raising your bottom, take ten small steps out and ten steps back.  Reverse Clam Shells
Reverse Clam Shells
While lying on your side with your knees bent, raise your top foot towards the ceiling while keeping your knees together. Do not let your pelvis roll forward during the lifting movement.  4 Point Hip Extension
4 Point Hip Extension
Start in a crawl position and then raise your leg up behind you as shown. Keep your knee bent at 90 degrees the entire time.  Hip Hitches
Hip Hitches
While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side (don'tbend the knee). Then return the pelvis back to a level position.  Hip Extension
Hip Extension (Standing)
While standing, move your leg back as shown. Use your arms for support if needed for balance. |
 Standing Hip Flexion
Hip Flexion (Standing)
While standing, draw up your knee, set it down and then alternate to your other side. Use your arms for support if needed for balance and safety.  Hip Adduction
Hip Adduction (Side Lying)
While lying on your side, slowly raise up the bottom leg towards the ceiling. Keep your knee straight. The top leg should be bent and your foot planted on the ground supporting your body. |
 Side Lying Hip Abduction
Hip Abduction (Side Lying)
While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time.  Squat - Chair Guide
Squat - Chair Guide
Stand with feet shoulder width apart and in front of a chair that is facing you, bend your knees and lower your body towards the floor. The chair seat is a guide so that your knees do not pass over your toes. |
 Fitball Wall Squats
Fitball Wall Squats
Lean your low back against an exercise ball on a wall. Your feet should be shoulder width apart. Next, slowly bend your knees and lower your buttocks towards the floor. Knees should bend in line with the 2nd toe and not pass the front of the foot.  Hamstring Curls - Fitball
Hamstring Curls - Fitball
While lying on the floor, place an exercise ball under the heels of your feet. Next, raise up your buttocks and then bend your knees to draw the ball towards your buttocks. Return to start position. |
 Exercise Ball Single Leg Hamstring Curl
Exercise Ball Single Leg Hamstring Curls
While lying on the floor, place your heel on an exercise ball. Next, raise up your buttocks and then bend your knee to draw the ball towards your buttocks.  Straight Leg Raise
Straight Leg Raise
While lying or sitting, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted to the ground. |
 Inner Range Quads
Inner Range Quads - Supine (VMO)
Place a rolled up towel or object under your knee and slowly straighten your knee as your raise up your foot (toes pulled back and turned to eleven or one o'clock).  Knee Extension
Knee Extension - Seated
While seated with your knee in a bent position, slowly straighten your knee as you raise your foot upwards as shown (toes pulled back and turned to eleven / one o'clock.  Wall Slides
Wall Slides
Leaning up against a wall or closed door, slide your body downward and then return back to upright position. (Toes should face eleven / one o'clock)  Prone Hamstring Curls
Hamstring Curls (Prone)
While lying face down, slowly bend your knee as you bring your foot towards your buttock. Add an ankle weight as appropriate.  IRQ - Ball Knee Extension
Inner Range Quads - Standing (Ball)
Start in a standing position with a ball behind your knee and against a wall. The knee should be partially bent. Next, press the back of your knee against the ball, straightening your knee.  Step Up / Down
Step Up / Down
While standing with both feet on the floor, step up a step with one leg. Return back towards the floor leading with the same leg. |
 1/4 Squat
1/4 Squat
Start with your feet shoulder-width apart. Next, bend your knees to approximately 30 degrees of flexion to perform a mini squat as shown. Then, return to original position. Knees should bend in line with the 2nd toe and not pass the front of the foot.  Single Leg Squat
Single Leg Squats
Stand on one leg, resting your hands on a table. Bend your knee and lower your body towards the floor. Knee should not pass the front of your foot. Keep your kneecap in line with your second toe.  Standing Hamstring Curl
Standing Hamstring Curls
While standing, bend your knee so that your heel moves towards your buttock.  Hamstring Kick and Catch
Hamstring Kick and Catch
While standing, bend your knee taking your heel towards your bottom. Next, kick your foot towards the ground without letting your knee fully straighten.  Single Leg Dead Lift
Single Leg Dead Lift
Stand and balance on one leg. Next, lean forward towards touching the floor as you extend and lift your leg behind your body. Return to starting position and repeat.  Lunge
Lunge / Lunge Slide
Stand with your feet shoulder-width-apart. Next, take a step forward and allow your front knee to bend. Then, return to original position. Do not let your knee-cap pass your toes. Lunge Slide (variation) - place a hand towel under the lead leg and lunge forward sliding the foot along the ground, then slide back. |
 Double Heel Raise
Double Heel Raises (Step)
While standing on the edge of a step with your heels off the back edge, raise up on your toes as you raise your body upward, and then lower as shown. |
 Single Heel Raise
Single Heel Raises (Step)
Stand on the edge of a step with your heel off the edge. Next, raise your heel and then lower. |
 Ankle Inversion - Elastic Band
Ankle Inversion - Elastic Band
While seated, cross your legs and loop an elastic band around your affected foot. Now hook the elastic under your opposite foot and take the band up to your hands. Next, draw your foot inward, keeping your heel in contact with the floor the entire time.  Ankle Dorsiflexion - Elastic Band
Ankle Dorsiflexion - Elastic Band
While seated, loop an elastic band around your foot. Tie the other end of the elastic band onto a secure surface / object. Draw your foot upward. Be sure to keep your heel in contact with the floor the entire time.  Foot Intrinsics - Towel Curls
Foot Intrinsics - Towel Curls
While seated, place your foot on a towel and draw it back towards you scrunching your toes. Be sure to keep your heel in contact with the floor the entire time. |
 Ankle Eversion - Elastic Band
Ankle Eversion - Elastic Band
Loop an elastic band around your affected foot. Now hook the elastic under your opposite foot and take it up to your hands. Next, draw the band outwards to the side keeping your heel in contact with the floor the entire time.  Ankle Plantarflexion - Elastic Band
Ankle Plantarflexion - Elastic Band
While seated, loop an elastic band around your foot. Hold the other end of the elastic band in your hands. Press your foot downward and forward. Be sure to keep your heel in contact with the floor the entire time. |