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

Leg Stretches – Basic Exercises

Gluteal Stretch

Begin this leg stretch lying on your back. Using your hands, take your knee towards your opposite shoulder until you feel a stretch in the buttocks or the front of your hip (Figure 1). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.

Figure 1 – Gluteal Stretch (right leg)

Psoas Stretch

Begin this leg stretch in the lunge position, with the leg to be stretched behind you. Keeping your back straight and buttock muscles contracted, gently lunge forwards until you feel a stretch in the front of your hip (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.

Figure 2 – Psoas Stretch (right leg)

Groin Stretch Sitting

Begin this leg stretch in sitting with your feet together and back straight. Using your elbows, gently push your knees down towards the floor until you feel a stretch in the groin (figure 3). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.

Figure 3 – Groin Stretch Sitting

ITB Stretch

Begin this leg stretch by crossing your leg to be stretched behind your other leg, taking it as far as you comfortably can. Then push your hips to the side of your leg to be stretched until you feel a stretch in your outer thigh / hip (figure 4). Keep your back straight. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.

Figure 4 – ITB Stretch (left leg)

Quadriceps Stretch

Begin this leg stretch in standing using a chair or table for balance. Take your heel towards your bottom, keeping your knees together and your back straight until you feel a stretch in the front of your thigh (figure 5). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.

Figure 5 – Quadriceps Stretch (left leg)

Hamstring Stretch

Begin this leg stretch with your foot on a step or chair. Keeping your knee and back straight, lean forwards at your hips until you feel a stretch in the back of your thigh / knee (figure 6). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.

Figure 6 – Hamstring Stretch (left leg)