Leg Exercises

Basic Leg Exercises

The following Basic Leg Exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the leg exercises provided they do not cause or increase pain.

Swiss Ball Squats

Begin this leg exercise in standing with your feet shoulder width apart, your feet facing forwards and a Swiss Ball placed between a wall and your back (figure 1). Slowly perform a squat, keeping your back straight. Your knees should be in line with your middle toes and should not move forward past your toes. Then slowly return to the starting position maintaining good posture throughout the exercise. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 1 – Swiss Ball Squats

Lunges

Begin this leg exercise standing with your back straight in the position demonstrated (figure 2). Slowly lower your body until your front knee is at a right angle. Keep your front knee in line with your middle toe and your feet facing forward. Then slowly return to the starting position maintaining good posture throughout the exercise. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 2 – Lunges

Hip Abduction Sidelying

Begin this leg exercise lying on your side in the position demonstrated (figure 3). Keeping your back and knee straight and foot facing forwards, slowly take your leg upwards tightening the muscles at the side of your thigh / hip (abductors). Hold for 2 seconds and then return to the starting position. Perform 1 – 3 sets of 10 repetitions on each leg provided the exercise is pain free. This exercise can be progressed by adding an ankle weight to your ankle for increased resistance.

Figure 3 – Hip Abduction Sidelying (right leg)

Adductor Squeeze

Begin this leg exercise lying on your back in the position demonstrated with a rolled towel or ball between your knees (figure 4). Slowly squeeze the ball between your knees tightening your inner thigh muscles (adductors). Hold for 5 seconds and then relax. Perform 1 – 3 sets of 10 repetitions provided the exercise is pain free.

Figure 4 – Adductor Squeeze

Resistance Band Knee Extension

Begin this leg exercise in sitting with your knee bent and a resistance band tied around your ankle as shown (figure 5). Keeping your back straight, slowly straighten your knee, tightening the front of your thigh (quadriceps). Then slowly return to the starting position maintaining good posture throughout the exercise. Perform 1 - 3 sets of 10 repetitions on each leg provided the exercise is pain free.

Figure 5 – Resistance Band Knee Extension

Resistance Band Hamstring Curls

Begin this leg exercise lying on your front with a resistance band tied around your ankle as shown (figure 6). Slowly bend your knee tightening the muscles at the back of your thigh (hamstrings). Then slowly return to the starting position maintaining good control throughout the exercise. Perform 1 - 3 sets of 10 repetitions on each leg provided the exercise is pain free.

Figure 6 – Resistance Band Hamstring Curls