Lower Limb Strengthening Exercises

Have you ever been told you have weak glutes or thigh muscles?

These 12 exercises are ideal to strengthen your lower limbs, in particular thigh/quadriceps and gluteals which are important muscles for both hip and knee stability. Start with 2-3 of them and add them into your regular exercise routine.

Benefits of lower limb strengthening:

• Injury prevention
• Improves balance
• Injury management
• Reduced pain levels for both joint and tendon type pain (with correct exercise type and dosage)

Aim for 2-3 sets of 15 reps, every 2nd day

*Ensure that you do not experience any pain during or after these exercises, if you do cease the exercises and contact the clinic.

Seated knee extension (theraband)    

In a seated position with/ without a theraband around your ankle straighten your leg.

Hold for 1-2 seconds and then control the leg back down.

Aim for 2-3 sets of 15 reps, every 2nd day.

Squats

Stand with your feet shoulder width apart, head up, chest tall and your hands on your hips or out in front.

Sit your buttocks back into a  squat, keeping your knees in line with your toes, and then push through your heels to stand back up to complete the exercise.

Aim for 2-3 sets of 15 reps, every 2nd day.

Spanish Squats

Place a rigid strap or heavy theraband (blue or black) around your knees attached to a bar that will not move with your body weight.

Keeping torso upright sit back into a squat aiming for 70-90 degrees of knee flexion.

Hold for 45 seconds

Aim for 2-3 sets of 15 reps, every 2nd day.

Single leg squats

Standing on one leg with your hip knee and ankle in line.

Bend down into a half depth squat, keeping your knee in line with your toes, then push through your heel to stand back up to complete the exercise.

Aim for 2-3 sets of 15 reps, every 2nd day.

Split Squats/ Lunges

Standing with your feet shoulder width apart, head up, chest tall and your hands on your hips.

Keeping your head up and chest tall, step out with one foot.

Lower your knee to the ground and then pushing through your heel, stand back up, keeping your feet in place.

Aim for 2-3 sets of 15 reps, every 2nd day.

Prone Leg Lift

Lying on your stomach with your legs out straight.

Use your buttock to lift your leg off the floor and then lower it back down.

Remember to avoid arching your back or rotating too much through the hips throughout the exercise.

Aim for 2-3 sets of 15 reps, every 2nd day.

Bridging

Push through your heels, activate your gluteals and lift your hips then control the movement back down.

Keep your knees steady and hip width, don’t let them come close together or move further apart.

Aim for 2-3 sets of 15 reps, every 2nd day.

Clam

Lying on your side with your knees bent and feet together, supporting your head with your arm or a pillow.

Keep your feet together, lift your top knee up from the other leg and then control it back down to complete the exercise.

Avoid your pelvis rocking back during the exercise.

Aim for 2-3 sets of 15 reps, every 2nd day.

Standing hip abduction

Standing on one leg, lift other leg out to the side without tipping your body.

*Use a chair or bar for support if required

*Add a theraband around the ankles to progress exercise and try to keep the moving leg off the floor at all times.

Aim for 2-3 sets of 15 reps, every 2nd day.

4-point kneel hip extension/ donkey kicks

Start on your hands and knees with your hands directly under shoulders and knees under your hips.

Bend the moving knee to 90 degrees and kick it up to the ceiling by activating your gluteals.

Keep your trunk steady and don’t rock the hips or pelvis.

Aim for 2-3 sets of 15 reps, every 2nd day.

Lateral sliders

Standing on one leg in a bent position, weight back on the heel.

Move other leg in and out maintaining weight through the stabilising bent knee.

Keep your hips level.

Aim for 2-3 sets of 15 reps, every 2nd day.

Crab walking

With/without theraband around ankles/ knees and feet hip width apart, lower into mini squat and then take 5-10 sideways steps in one direction and then return to your starting position.

Try to lead with your knee, not your ankle.

Aim for 2-3 sets of 15 reps, every 2nd day.

Written by Caitlin Collenette, Physiotherapist