Controlled Sit Squat

This exercise works on hip and gluteal stability as well as activating the quadricep muscle group. This exercise is commonly prescribed to patients returning from a knee injury, or those with identified hip or gluteal weakness. Make sure you keep your weight forward and your knees over your toes. As you lower make sure the movement is controlled and you do not fall onto the chair, then drive up through your heels as you stand up. It is important to activate/tighten your abdominals throughout this exercise to help support your back.

Single leg Squat

The single leg squat activates your quadriceps, hamstrings, glutes and core muscles and works on hip, knee and ankle stability. You can place your hands on your waist or have them out in front of you for balance, and always remembering to keep your body weight centred with your hips, knees and toes forming ‘train tracks’. As you squat it is important to keep your hips in line (do not raise one side) and make sure your knee tracks over your second toe concentrating not to let the knee roll in.

Dynamic Squat

This is a progression of the single leg squat, and also focuses on hip, knee and ankle stability. While your non-weight bearing foot follows the extensions of the star, it is important to keep your hips in line (do not raise one side) and make sure your knee tracks over your second toe concentrating not to let the knee roll in.

Glute Bridge

Have your feet flat on the ground with your feet hip-width apart and just close enough that you can touch your heels with your fingertips. By driving through your heels, lift your hips off the ground as high as possible while squeezing your glutes. During this exercise focus on activating your core so you don’t hyperextend your back, and making sure you drive straight up without letting your knees cave in. Once you reach the top, squeeze your glutes for a few seconds before slowly lowering back to the floor. This exercise should be felt in your glutes and hamstrings not your lower back.

Wall Hold

Lower into a squat position with your back against the wall and your knees shoulder-width apart. Have your knees at a 90 degree angle concentrating not to let the knees roll in. It is important to keep your core activated during this exercise so you don’t curve/add strain to your back. This exercise activates your quadricep muscle group and glutes and focuses on hip and knee stability. This exercise can be progressed by adding a weight or holding the squat position for longer.

Romanian Deadlift

The single leg romanian deadlift activates your hamstring muscle group, glutes and adductor magnus. Balancing on one leg, slowly lower the upper body by bending at the hip while keeping your back straight. As you do this, lower the dumbbell down the thigh and shin of the supporting leg and lift the non-weight bearing leg so that is stays in line with the torso. Lower the body until a stretch is felt in the hamstrings of the supporting leg, then more swiftly return to the starting position.


The theraband standing leg abduction exercise activates the glutes in the supporting leg. Starting with your legs shoulder-width apart and a slight bend in the knees (¼ squat), have the theraband wrapped just above your ankles. Slowly lift one leg out to the side, concentrating on keeping your weight centred, hips level and knee over your second toe. As you bring the leg back keep the movement controlled and slow. When this exercise is performed by lifting your leg behind you, make sure the movement is coming from your hip and not your knee as you are aiming to activate your hamstrings and glutes.

Calf Exercises

Calf raise exercises can be performed two ways, depending what muscle you are aiming to activate. When performing calf raises with a straight leg you are activating your gastrocnemius and soleus muscle, however when performed with a slight bend in your knees you are deactivating your gastrocnemius (as this muscle crosses the knee joint) and isolating your soleus muscle. When performing this exercise it is important to keep your weight centred with your shoulders, hips and knees all in line.

Below Zero Heel Drop
​Below 0 heel drops should be completed standing on a step with your heels hanging over the edge. Have your feet shoulder-width apart and toes facing forwards, drive up onto your toes until you reach as high as you are able, making sure to keep an upright posture. When lowering be sure not to lean forward or backward and in a slow and controlled motion lower until your heels have past the step and you can feel a stretch in your calf muscles, then raising back to the tips of your toes. This exercise can be performed double leg or progressed to single leg once your strength allows. This exercise is beneficial for calf strength, and is commonly prescribed for ankle and tendinopathy rehabilitation. By performing this exercise off a step it creates additional resistance and range of motion for the exercise.

Calf Stretches
Your calf muscle is made up of two muscles; your gastrocnemius (which crosses the knee joint) and soleus (does not cross the knee joint). As these muscles originate above and below the knee joint, it is important that when you are prescribed a calf stretching exercise that you take note of the detail of the exercise. By performing a calf stretch with a straight leg you are stretching both the soleus and gastrocnemius muscles, however if you perform the stretch with a bent back leg then you are deactivating the gastrocnemius and only stretching the soleus. It is important that your heels are firmly planted on the ground at all times during these stretches with your hips are square to the wall. 

Cobra - lower back

This is an exercise commonly used in the treatment of lower back pain. It can be used to relieve pain as well as part of a home exercise program. It is important to only push up as high as is comfortable, the exercise should not be painful. Keep your hips on the floor throughout, they should not lift off the floor at any time. When you raise and lower ensure it is slow and controlled.

Shoulder exercise

These exercises are commonly used in shoulder strengthening programs. It targets the rotator cuff muscles which are important for strength and stability of the shoulder. When you start make sure your shoulder blades are squeezed together to prevent poor posture and pain whilst doing the exercise. A hand weight or equivalent can be used instead of theraband. Keep your elbow against you body throughout the exercise to ensure it is done correctly.