Leg Strengthening Exercises Archives - G4 Physiotherapy & Fitness

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Leg Strengthening Exercises

Common Strengthening Exercises

Calf Raises

These are best carried out on a step or ledge rather than the floor so the muscles can be worked through their full range. Calf Raises 1. Stand on a step, feet facing forward and the back half of the feet hanging off the edge. 2. Keeping the knees straight and slightly softened, slowly rise […]

Common Strengthening Exercises

Glute Bridge

Glute Bridge 1. Lay on your back with both knees bent and feet flat on the floor shoulder width apart. Rest your arms on the floor by your side, palms down for support if needed. 2. Posteriorly tilt your pelvis, and flatten the arch of the lower back into the floor. This should make the […]

Common Strengthening Exercises

Hamstring Curl

These exercises will help isolate your hamstrings to safely strengthen the area evenly between each leg. Lying Hamstring Curl This exercise can be carried out using a lying (or standing) hamstring curl machine if you have one available. Alternatively, a cable machine or even a theraband can be used to target these muscles. 1. Adjust […]

Common Strengthening Exercises

Single Leg Step Up

This exercise is just like walking up the stairs, but you can make it harder with extra weight and a higher step! Single Leg Step Up 1. Stand with a box or step in front you and place one foot resting on the box. 2. Keep this foot on the box and push off the […]

Common Strengthening Exercises

Bulgarian Split Squat

This exercise is a more static version of the lunge exercise, but elevating the back leg requires more balance and core stability, also making the standing leg work harder. Bulgarian Split Squat 1. Start in the lunge position/staggered foot stance with the back leg elevated onto a bench or box behind (with the weight […]

Common Strengthening Exercises

Lunges

Lunges are a great exercise to control weight in a multiple directions working balance, power and coordination. Body Weight Lunge 1. Stand tall with the feet shoulder width apart. 2. Take a big step forward with one leg, leaving the other leg on the floor behind. Bend at the hips and knees and lower the […]

Common Strengthening Exercises

Deadlift

Deadlifts are a functional exercise that allows development of total body strength and improves posture and whole body stability. They can be slightly daunting to a new lifter, but it is important to learn and maintain correct form to protect the lower back. Barbell (Conventional) 1. Stand at the bar with feet shoulder width apart. […]

Common Strengthening Exercises

Squats

A basic and functional body weight movement that can be adapted in multiple ways to add total body mass. Basic start position: Feet should be shoulder width apart, toes pointing slightly out (at 11 & 1 on a clock face). Stand tall and keep the shoulders, chest, hips and knees all facing forward as you […]

Abdominal & Core Strengthening Exercises

1 Leg Bridging; Unilateral Gluteal Muscles & Hamstrings

Method: Lying on your back. Place one foot on a box. Flatten the spine and engage your core muscles, and slowly curl the bottom up from the floor and hold the position. Hold the contraction in the core and buttock muscles and working into the hamstring muscles also. The neck and shoulders should be […]

Abdominal & Core Strengthening Exercises

Bridging; Gluteal Muscles & Hamstrings

Method: Lying on your back. Bend knees with feet together or shoulder width apart and feet resting on a box. Flatten the spine and slowly curl the bottom up from the floor and hold the position. You are also working the gluteal muscles and hamstring so gently squeeze the buttocks as you lift higher. […]

Abdominal & Core Strengthening Exercises

Hip Abduction

Method Lying on your side, support your head with your hand and place the opposite hand in front of your ribs. Trying to keep the body and legs in a straight line keep the feet and knees together. Raise the top leg into the air using the side waist and buttock muscles. Try to […]

Common Strengthening Exercises

Knee Terminal Extension Stretch & Isometric Static Quadriceps Exercise

Method: 1. Lying on your back with a towel rolled under your heel. Gently press the knee straight down into the bed, feeling the stretch at the back of the leg. 2. Sitting tall in a chair. Position the heel on a chair for support and press the leg straight. Your physiotherapist will advise […]

Common Strengthening Exercises

Inner Range Quadriceps Knee Extension Exercise

Method: Lying on your back with a towel rolled under your knee. Gently press the knee straight down into the towel as you raise the foot. Squeeze the thigh muscle around the knee to lift the leg. Your physiotherapist will advise on the length of time to hold the stretch and number of repetitions […]

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