Short Adductor Plank
Short Adductor Plank This exercise is the Short Lever Adductor Plank, also widely known as the Short Lever Copenhagen Plank. It is one of the most effective advanced exercises for building robust groin strength and lateral hip stability, making this a great exercise for athletes looking to prevent adductor strains and improve pelvic control during […]
Long Adductor Plank
Long Adductor Plank This exercise is the Long Lever Adductor Plank, which is also known as the Long Lever Copenhagen Plank, and is great for lateral hip stability and groin strength. Unlike traditional planks, this variation specifically targets the adductor muscle group on the inside of the thigh, which is vital for stabilising the pelvis […]
Supermans
Supermans This is the 4 point kneeling Superman exercise, and its aim is to strengthen your core muscles in your torso, improve spinal support, and increase glute strength. Start on your hands and knees in a 4 point kneeling position on the floor. Aim to have your shoulders over your hands, and your hips over […]
Hip Thrusters
Hip Thrusters This exercise is called a Hip Thruster, and is a great exercise for developing the muscles of the glutes, hamstrings and lowerback. This exercise keeps maximum tension on the glutes throughout the entire range of motion, making it essential for building hip power, improving posture, and your supporting lower back. Start by sitting […]
Double Leg Bent Knee Calf Raise
Double Leg Bent Knee Calf Raise This exercise is double leg bent calf raise where the aim is to strengthen your muscles and tendons on the back of your lower leg. With your knee bent you are targeting your soleus muscle. Standing with your knees bent and your weight evenly distributed on both feet, have […]
Barbell
BARBELL Phoenix Fitness 20kg Adjustable Barbell Weight Set – Knurled Steel Bar with Vinyl Weight Plates – Barbell Set for Strength Training at Home & Gym Buy Online (UK) Buy Online (US)
Single Leg Bent Knee Calf Raise
Single Leg Bent Knee Calf Raise This exercise aims is to strengthen your muscles and tendons on the back of your lower leg by performing a calf raise with your knees bent. This movement will target your soleus muscle. Stand on one leg with your knee bent, have the ball of your foot on a […]
Ice Pack
ICE PACK Koolpak Hot and Cold Gel Packs Reusable – 12cm x 29cm Microwaveable Heat Pack for Pain Relief – Long-Lasting Therapy with Soft Nylon Cover – Flexible Design for Stomach, Back, Neck & Legs Buy Online (UK) Buy Online (US)
K Tape
KINESIOLOGY TAPE KGO Kinesiology Tape, Sports Elastic Tape for Muscle and Joint Support, Kinesio Tape, K Tape, Physio Tape, 5cm x 5m (Black, 5cm x 5m (Box of 1)) Buy Online (UK) Buy Online (US)
Foam Roller
FOAM ROLLER Strong Foam Roller – Medium Density Deep Tissue Massager for Muscle Massage and Myofascial Trigger Point Release Buy Online (UK) Buy Online (US)
Crutches
CRUTCHES PEPE – Crutches for Adults Men (x2 Units, Open Cuff), Elbow Crutches for Women, Adjustable Crutches for Walking, Adult Crutches Pair, Walking Crutches Buy Online (UK) Buy Online (US)
Ankle Weights
ANKLE WEIGHTS Sportneer Adjustable Ankle Weights Set: Leg Weights, Ankle Weight Wrist Weight Straps, 0.45-1.6kg for Per Ankle, 0.9-3.2kg for a Pair Buy Online (UK) Buy Online (US)
Hip Ice Pack
HIP ICE PACK Hip Ice Pack Wrap – Reusable Cold Pack for Hip Bursitis, Hip Replacement Surgery and Hip Flexor Pain. Hip ice wrap for Inflammation, Swelling and Hip Pain Relief (by Magic Gel) Buy Online (UK) Buy Online (US)
Pilates Ball
PILATES BALL Core Balance Soft Pilates Ball 23cm / 9 Inch, Small Anti Burst, Yoga Exercise Fitness Physiotherapy Physical Training, Inflatable Straw For Easy Inflation, 200kg Weight Capacity Buy Online (UK) Buy Online (US)
Reverse Lunges
Reverse Lunges This exercise is the reverse lunge and its aim is to improve your general leg and trunk strength, along with your balance. Start the exercise in standing, and take a step backwards to roughly 1 metre behind you, whilst keeping the other foot forward. The foot that is forward will be the leg […]
Isometric Hip Adduction
Isometric Hip Adduction This exercise is Isometric Hip Adduction and its aim is to strengthen the muscles on the inside of your thighs. Start by lying on your back with your knees bent, with either a ball or towel between your knees. Slowly then put pressure on the ball or towel by bringing your knees […]
Mountain Climbers
Mountain Climbers This exercise is Mountain Climbers and its aim is to strengthen the abdominal muscles, along with the muscles and tendons on the front of your hip. Start by holding yourself up off the floor in a press up position, with a straight line between your feet, knees, hips and shoulder. Then move one […]
Step Ups
Step Ups This exercise is Step Ups and aims to strengthen the entire leg. Place the foot of the leg you intend to work on the bottom step of your stairs. Simply then step up to bring your other leg to match, then return back to the start, where the leg you are working has […]
Prone Hip Extension
Prone Hip Extension This exercise is Prone Hip Extension and its aim is to strengthen the muscles on the back of your hip. Start by laying on the floor on your belly. Have your knee bent to 90 degrees, and aim to lift the thigh of that leg off the floor by a couple of […]
Kneeling Side Plank
Kneeling Side Plank This exercise is the Kneeling Side Plank and its primary aim is to strengthen the oblique muscles on the side of your torso. Start by lying on the floor on your side. Prop yourself up onto your forearm and your knee. There should be a straight line between your knees, hips and […]
Full Side Plank
Full Side Plank This exercise is the Full Side Plank and its primary aim is to strengthen the oblique muscles on the side of your torso. Start by lying on the floor on your side. Prop yourself up onto your forearm and the side of your foot. There should be a straight line between your […]
Full Plank
Full Plank This exercise is the Full Plank and its primary aim is to strengthen the abdominal muscles on the front of your torso. Start by lying on the floor on your belly. Prop yourself up onto your forearms and also your toes. There should be a straight line between your feet, knees, hips and […]
Kneeling Plank
Kneeling Plank This exercise is the Kneeling Plank and its primary aim is to strengthen the abdominal muscles on the front of your torso. Start by lying on the floor on your belly. Prop yourself up onto your forearms and also your knees. There should be a straight line between your knees, hips and shoulders. […]
Hip Adduction in Standing
Hip Adduction in Standing This exercise is Hip Adduction in Standing and its aim is to strengthen the muscles on the inside of your hip. Start by wrapping a resistance band around a solid object such as a table leg. Put one leg inside the resistance band loop, and whilst standing on the opposite leg […]
Hip Flexion in Standing
Hip Flexion in Standing This exercise is Hip Flexion in Standing and its aim is to strengthen the muscles on the front of your thigh, along with improve the general mobility of the hip. In standing, simply lift your thigh upwards until your hip is flexed to 90 degrees. To ensure this exercise is safe […]
Isometric Hip Flexion
Isometric Hip Flexion This exercise is Isometric Hip Flexion and its aim is to strengthen the muscles and tendons on the front of your hip. This can be performed in lying or sitting. Move your thigh up so your hip is at 90 degrees. Using your hands push against your thigh downwards and aim to […]
Single Leg Hip Bridge
Single Leg Hip Bridge This exercise is the single leg hip bridging and its aim is to strengthen the muscles on the back of your leg, specifically the hamstrings and glutes. Start by lying on the ground with your feet flat on the floor and your knees bent at roughly 90 degrees. Move one of […]
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 […]
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 […]
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 […]
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 […]
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 […]
Heel Slides
Heel Slides This exercise is called Heel Slides and its aim is to improve or maintain your knee range of movement. Start by laying on the floor. If you take your shoes off you will find this exercise easier to perform. Simply slide your heel towards your body so that your knee is bending, and […]
Monster Walks
Monster Walks This exercise is called Monster Walk and its aim is to strengthen the muscles on the outside of your hip, specifically the gluteus medius and minimus. Using a resistance band which is wrapped around your knees, start off in standing with your feet shoulder width apart. Have your knees and hips slightly bent […]
Clam Exercise
Clam Exercise This exercise is called the Clam and its aim is to strengthen the muscles on the outside of your hip, specifically the gluteus medius and minimus. Start by lying on your side with the hip you are intending to work at the top. The first important step is to make sure your pelvis […]
Glute Stretch
Glute Stretch This exercise is a glute stretch and its aim is to lengthen the soft tissue on the back of your hips. Lay on your back with your knees bent at roughly 90 degrees. Move one foot across to the thigh of the opposite leg, reach with both hands to the leg that hasn’t […]
Walking Lunges
Walking Lunges This exercise is walking lunges and its aim is to improve your general leg and trunk strength, along with your balance. Start the exercise in standing and take a big step forward with one foot, lower yourself down so that you are bending your knees, and keep your chest upright through the movement […]
Squats
Squats This exercise is a squat and its aim is to improve your general leg and trunk strength. Start in standing with your weight evenly distributed on both sides. Keeping your chest up, start lowering yourself down by bending your knees and moving your hips backwards. You may find it easier initially to have your […]
Sit to Stand
Sit to Stand This exercise is the sit to stand, and its aim is to improve your general leg strength. Sitting in a chair simply stand up, then return back to sitting moving in a controlled manner rather than just slumping or collapsing back into the chair. Aim to complete the suggested amount of reps […]
Side to Side Hopping
Side to Side Hopping This exercise is side-to-side hopping on the spot, and is used to help someone return to impact activities such as running and sport. It is best to perform this exercise when you have had a brief warm up of some other exercises, or before you are due to go running, depending […]
Hopping on the Spot – Double
Hopping on the Spot – Double This exercise is hopping on the spot and is used to help someone return to impact activities such as running. It is best to perform this exercise when you have had a brief warm up of some other exercises, or before you are due to go running, depending on […]
Single Leg Sit to Stand
Single Leg Sit to Stand This exercise is single leg sit to stand and it’s aim is to improve your general leg and trunk strength, along with improve general balance. Sitting in a chair with one foot placed in the centre, simply stand up. Return back to sitting, moving in a controlled manner rather than […]
KT Tape Glutes
KT Tape Hip
KT Tape Abdominals
KT Tape Hamstrings
KT Tape Groin
KT Tape Hip Flexor
