Side Lying Hip Adduction
Side Lying Hip Adduction This exercise is side lying adduction and its aim is to strengthen the muscles on the inside of your hip and thigh. Start by laying on your side on the floor, with the lower leg being the one you are intending to work. Take your upper leg, bend your knee, and […]
Prone Knee Flexion
Prone Knee Flexion This exercise is Prone Knee Flexion and its aim is to strengthen the muscles on the back of your thigh, the hamstrings. Start by laying on your belly on the ground, with your legs straight. Simply bend your knee so that your foot moves towards your bum, at the end of your […]
Static Hamstring
Static Hamstring This exercise is static hamstrings and its aim is to improve the strength of the muscles on the back of your thighs. You can perform this exercise whilst sitting on a chair or your sofa.Bend the knee on the leg you intend to work to roughly 45 degrees. You then want to put […]
Side Lying Hip Abduction
Side Lying Hip Abduction This exercise is side lying abduction and its aim is to strengthen the muscles on the outside of your hip, specifically the gluteus medius and minimus. Start by laying on your side with the hip you are intending to work at the top. The first important step is to make sure […]
Knee Flexion
Knee Flexion This exercise is called knee flexion and it helps to improve or maintain your knee range of movement. Sitting on a chair or on the floor, simply bring your thigh towards your chest whilst bending your knee. When it is close enough, hold your shin with both hands and increase the pressure of […]
Static Quads
Static Quads This exercise is static quads and its aim is to improve the strength of the muscles on the front of your thighs. You can perform this exercise in laying or in long sitting, on the floor, sofa or in your bed, with your leg you intend to work being straight. This exercise seems […]
Quad Stretch
Quad Stretch This exercise is a quad stretch and its aim is to lengthen the soft tissue on the front of your thighs and hips. Standing on one leg and holding onto the wall or another object for some balance, you want to bend your other knee bringing your heel towards your bum. Use your […]
Resisted Knee Extension
Resisted Knee Extension This exercise is resisted knee extension and helps to strengthen the muscles on the front of your thigh, the quadriceps. Start with wrapping or tying a resistance band around the leg of a chair and then around the ankle of the leg you will be working. Keep the other foot on the […]
Inner Range Quads
Inner Range Quads This exercise is inner range quads and its aim is to improve the strength of the muscles on the front of your thighs. You can perform this exercise in lying or in long sitting, either on the floor, your sofa or on your bed. Start by placing a rolled up towel or […]
Double Leg Hip Bridge
Double Leg Hip Bridge This exercise is called a double leg hip bridge, and its aim is to strengthen the muscles on the back of your legs, specifically the hamstrings and glutes. Start by laying on the ground with your feet flat on the floor and your knees bent at roughly 90 degrees. From here […]