Active Leg Strengthening Exercises

 Leg,  Strengthen

Squat

Keeping your knees directly over your feet, bend your knees and lower your bottom as if sitting on a chair.  Do not let the knees come forwards over your toes.

Wall Banger

As squat, but take the hips over to one side and touch the wall, before coming back up.

Step Down

Standing on a step, keep your hips level as you slowly step down, bringing the opposite arm forward.  Only if your therapist has asked you to, slowly bring your weight back onto the back leg and raise your body back up onto the step.

Sideways Dips

Stand sideways on the step. Place your hands on your hips so you can feel if they are level. Put all your weight on the leg to be exercised and put the other leg to the side, with the foot hanging off the step. Slowly bend the base knee lowering the opposite foot down towards the floor, then slowly raise up. You’re aiming to eventually touch the floor (depending how high the step is!). Aim to keep hips level. Progress to single leg dip (forwards)

Single Leg Dip

Place your hands on your hips so you can feel if they are level.  Put all your weight on the leg to be exercised and put the other leg in front, with the foot hanging off the step.  Slowly bend the base knee lowering the opposite foot down towards the floor, then slowly raise up.  You’re aiming to eventually touch the floor (depending how high the step is!). Aim to keep hips level

Single Leg Dead Lift

Slowly lift the leg, leaning forwards, keeping hips level, using leg, buttocks and core stabilising muscles.  Hand weights can be added to progress.

Single Leg Raise

Raise leg with bent knee to 90 degrees.  Keep hips level.

Sit To Stand – Single Leg

Sit with hips square. Bend one leg and have the other leg as straight as possible with heel resting on the ground. Slowly lift yourself to standing, putting all your weight through your bent leg. Keep your hips facing forwards.