Lower body strengthening exercises
Lower limb strengthening exercises can help you recover from an injury. They can also be helpful if you have osteoporosis or osteoarthritis and need to strengthen your lower body.
Before you exercise
Check with your physiotherapist or healthcare provider whether these exercises are safe for you. You can start the exercises when your healthcare provider says you can. They may give you other exercises to do as well.
Front of thigh (quadriceps) exercises
Exercise 1
- Sit on the floor or bed.
- Straighten your leg.
- Point your toes up to the ceiling.
- Squash your knee down to tighten your thigh.
- Hold the position for 3 to 5 seconds then relax.
- Repeat 10 times, 3 to 4 times a day.
Exercise 2
- Lie flat on the floor.
- Place a firm roll under your knee. For example, 1 or 2 rolled up towels.
- Lift your heel off the floor or bed to straighten your leg. Your toes should point up to the ceiling.
- Hold the position for 3 to 5 seconds then slowly lower.
- Repeat 10 times, 3 to 4 times a day.
Exercise 3
- Lie on the floor or bed.
- Have your legs straight in front of you.
- Lift your leg up, keeping your leg straight.
- Hold the position for 3 to 5 seconds then slowly lower.
- Repeat 10 times, 3 to 4 times a day.
Bottom (glute) exercise
Exercise 1
- Lie flat on the floor or bed.
- Bend your knees and place your feet a hip-width apart.
- Lift your bottom up keeping your knees a hip-width apart.
- Hold the position for 3 to 5 seconds then slowly lower.
- Repeat 10 times, 3 to 4 times a day.
Hip (abductor) exercises
Exercise 1
- Lie flat on the floor or bed.
- Wear a sock on your foot and place your heel on a plastic bag or sliding sheet to minimise the friction on your heel.
- Place your legs straight out in front of you.
- Move your leg out to the side then back, keeping your toes pointing towards the ceiling.
- Repeat 10 times, 3 to 4 times a day.
Exercise 2
- Lie on your side with your legs together.
- Keep your shoulders, hips and ankles in a straight line.
- Lift your upper leg off the other leg, aiming for a height of about 10 cm.
- Hold for 3 to 5 seconds as you are able, then slowly lower.
- Repeat 10 times, 3 to 4 times a day.
Knee exercises
If you have any pain or discomfort in your heel, stop the exercise and tell your physiotherapist.
Exercise 1
- Wear a sock on your foot and place your heel on a plastic bag or sliding sheet to minimise the friction on your heel.
- Lie on your back.
- Bend your knee up by sliding your heel towards your bottom, keeping your knee in line with your hip.
- Slowly straighten your knee so your leg is flat on the floor or bed again.
- Repeat 10 times, 3 to 4 times a day.
Exercise 2
- Sit on the side of the bed or on a chair with your feet flat on the ground.
- Straighten your leg out in front of you as far as you can.
- Hold for 3 to 5 seconds as you are able, then slowly lower.
- Repeat 10 times, 3 to 4 time a day.
