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Lower Body Strengthening Program Exercises
Exercise 1: Side Lifts (Hip Abduction)
| Starting position: Lie on your side on a table or
table or a firm mattress. The body and
the top leg must be straight, with the bottom
leg bent at the knee. Place the weight around
the instep of the foot over your shoe.
Action: Keeping the knee straight, SLOWLY lift the leg to a MAXIMUM of 12 inches and SLOWLY lower the leg back to the starting positions Perform this exercise 10 times, rest 30 seconds, and repeat for a total of 20 repetitions. |
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Exercise 2: Hip Flexion
| Starting position: Sit on a high desk, kitchen
counter, or table with both legs placed over
the edge and the knees bent 90 degrees. KEEP YOUR BACK STRAIGHT. Grasp the
front edge of the table with both hands. The
weights are secured around the instep of the
foot.
Action: Keeping the knee bent with the heel directly under the knee, SLOWLY raise the knee approximately 8 inches above the surface of the table . SLOWLY lower to the starting position. Perform this exercise 25 times, rest for 30 seconds, and repeat 25 times for a total of 50 repetitions. |
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Exercise 3: Straight Leg Raises - Hip Flexors and Quadriceps
| Starting position: Lie on your back on a table
of firm surface. THE LEG TO BE EXERCISED IS
STRAIGHT AND IN COMPLETE EXTENSION.
THE OTHER LEG IS FLEXED (bent) at the hip
and knee such that the foot is planted on the
surface of the table. Secure the weights
around the ankle to be exercised.
Action: KEEP THE LEG TO BE EXERCISED COMPLETELY STRAIGHT SLOWLY raise the leg until the ankle is APPROXIMATELY 12 inches OFF THE GROUND. SLOWLY lower the leg back to the starting position. Perform this exercise 25 times, relax for 30 seconds, and repeat again 25 times, for a total of 50 repetitions. Note:
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Exercise 4: Hip Adduction
| Starting position: Lie on your side with the leg
to be exercised on the bottom and slightly
turned inward. The upper leg is rested in front
of the bottom leg. The weights are secured
around the instep of the foot.
Action: Keeping the leg straight, SLOWLY raise the lower leg four inches. Slowly return the leg back to the starting position. Perform this exercise 25 times, relax for 30 seconds, and repeat 25 times, for a total of 50 repetitions. |
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Exercise 5: Tensor Fascia Lata
| Starting position: Lie on your side on a table
or firm mattress. Place the weight over the instep of your shoe. Keeping your knee straight,
flex your top hip 45 degrees forward (A).
Action: Slowly lift your leg 12 inches off the table (B). Avoid rolling backward. Perform this exercise 10 times. Rest for 30 seconds and repeat an additional 10 times. |
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Exercise 6: Hip Extension - Gluteus Maximus and Hamstrings
| Starting position: Lie on your stomach with
the leg to be exercised positioned off the side
of the table. The weights are secured around
the back of the ankle.
Action: Keeping the leg straight, slowly raise the leg as high as you can without causing pain. Slowly return the leg to starting position. Perform this exercise 25 times, relax for 30 seconds, and repeat the exercise 25 times, for a total of 50 repetitions. Note: When performing this exercise, do not twist or arch your back |
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Exercise 7: Knee Extensions
| Starting position: Sit on a high desk, kitchen
counter, or table with both legs hanging over
the edge. Hold on to the front of the table to
support your upper body.
Action: With the weight suspended from your foot, straighten your leg, extending your knee completely. SLOWLY lower the leg back to the starting position. Perform this exercise 25 times. Rest for 30 seconds and repeat an additional 25 times. |
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Exercise 8: Knee Flexion - Hamstrings
| Starting position: Lie on your stomach with
both legs straight. Secure the weights
from the back of the ankle.
Action: Slowly bend the knee to raise your foot as high as you can without the weights sliding down the leg. Return the leg to the starting position. Perform the exercise 25 times, rest for 30 seconds, and repeat the exercise 25 times, for a total of 50 repetitions. |
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Exercise 9: Toe Raises - Gastrocnemius and Soleus
| Starting position: Place a 1-inch book or
board of similar dimensions under the front of
the affected foot. The nonaffected leg is bent at
the knee so that the nonaffected foot is off the
ground. Hold onto a chair or wall for added
support.
Action: Push off the ball of the affected foot by lifting the heel off the ground. Perform this motion 25 times, relax 30 seconds, then repeat 25 times, far a total of 50 repetitions. Note: As the leg strengthens, increase the height of the book or board from 1 to 2 inches. |
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Exercise 10: Ankle Dorsiflexion (Anterior Tibial Group)
| Starting position: Sit on the edge of a high
desk or table with the knees bent and the
weights above the level of the floor.
The weights are secured around the instep of
the foot.
Action: Bring the toes up toward the front of the leg by bending the ankle. Perform this exercise 25 times, relax for 30 seconds, then repeat 25 times for a total of 50 repetitions. |
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Exercise 11: Ankle Inversion - Tibialis Anterior and Tibialis Posterior
| Starting position: Lie on your side with the foot
to be exercised on the bottom; the foot is positioned off the edge of the table. Secure the
weights around the instep of the foot.
Action: Turn the ankle so that the toes face up toward the ceiling. Perform the exercise 25 times, relax for 30 seconds, then repeat 25 times, for a total of 50 repetitions. |
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Exercise 12: Ankle Eversion - Peroneal Muscles
| Starting position: Lie on your side with the foot
to be exercised on top; the foot is positioned
off the edge of the table. Secure the weights
around the instep of the foot.
Action: Turn the ankle upwards, raising the toes as high as possible. Perform the exercise 25 times, relax for 30 seconds, and repeat 25 times, for a total of 50 repetitions. |
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Exercise 13: Short Arc Quadriceps
| Starting position: Sit on floor or table with
both arms behind you, supporting your back.
Place a rolled towel, soccer ball, or basketball
under your knee.
Action: With the weight suspended from your ankle, slowly extend your knee until it is completely straight. SLOWLY lower the foot back to the starting position. Perform this exercise 25 times. Rest for 30 seconds and repeat an additional 25 times. |
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Exercise 14: Prone Knee Extension
| Starting position: Lie on your stomach with
both legs straight. Flex feet upward and rest on
your toes.
Action: Press your toes into the floor and straighten your knees, lifting them off the floor. Keep your hips down. Hold this position for 6 seconds. Perform this exercise 25 times. Rest 30 seconds and repeat an additional 25 times. |
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