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Lower limb strengthening exercises

Start the following exercises if and when your physiotherapist says you can. Your physiotherapist may give you other exercises to do as well.

Unless your physiotherapist says otherwise, follow the instructions below for how many times to repeat each exercise and how many times a day to do it. Do the exercises with your affected limb.

Unless stated otherwise, lie on the floor or bed for these exercises.

If you have any questions or problems with the exercises, see your physiotherapist.

Quadriceps (front of thigh) exercises

Image showing a person sitting on the floor with one leg outstretched, the foot pointing at the ceiling and with arrow showing they need to squash their knee down

Image of a person lying down with their legs straight and a firm roll under the knee of their affected leg then raising the affected leg up and lowering it down

Exercise 1

Straighten your leg.
Point your toes up to the ceiling.
Squash your knee down to tighten your thigh.
Hold the position for 3 to 5 seconds then relax.
Repeat 10 times, 3 to 4 times a day.

Exercise 2

Place a firm roll under your knee. For example, 1 or 2 rolled up towels.
Lift your heel off the floor or bed to straighten your leg. Your toes should point up to the ceiling.
Hold the position for 3 to 5 seconds then relax.
Repeat 10 times, 3 to 4 times a day.

Image of a person lying down with their legs straight then raising the affected leg up and lowering it down

Exercise 3

Have your legs straight in front of you.
Lift your whole leg up, keeping your leg straight.
Hold the position for 3 to 5 seconds then relax.
Repeat 10 times, 3 to 4 times a day.

Gluteal (bottom) exercise


Bend your knees and place your feet a hip-width apart. Lift your bottom up keeping your knees a hip-width apart. Hold the position for 3 to 5 seconds then relax. Repeat 10 times, 3 to 4 times a day.

Abductors (hip) exercises

Image of a person lying on their back with their legs together then moving one leg to the side and back

Image of a person lying on their side with their legs together then lifting one leg up and lowering it down

Exercise 1

Wear a sock on your foot and place your heel on a plastic bag or sliding sheet to minimise the friction on your heel.
Have your legs straight in front of you.
Move your leg out to the side then back in, keeping your toes pointing towards the ceiling.
Repeat 10 times, 3 to 4 times a day.

Exercise 2

Lie on your side with your legs together.
Keep your shoulders, hips and ankles in a straight line.
Lift your upper leg off the other leg, aiming for a height of about 10 cm.
Hold for 3 to 5 seconds as you are able, then relax.
Repeat 10 times, 3 to 4 times a day.

Knee exercises

Image of a person lying on their back with their legs straight then bending their knee and pulling their heel to their bottom

Image of a person sitting with their legs bent at 90 degrees then pulling one foot underneath them

Exercise 1

Wear a sock on your foot and place your heel on a plastic bag or sliding sheet to minimise the friction on your heel.
Lie on your back.
Bend your knee up by sliding your heel towards your bottom, keeping your knee in line with your hip.
If you have any pain or discomfort in your heel, stop the exercise and tell your physiotherapist.
Repeat 10 times, 3 to 4 times a day.

Exercise 2

Sit on the side of the bed or on a chair with your feet flat on the ground.
Straighten your leg out in front of you as far as you can.
Hold for 3 to 5 seconds as you are able, then relax.
Repeat 10 times, 3 to 4 times a day.

Written by Physiotherapy Department, Christchurch Hospital. Adapted by HealthInfo clinical advisers. Page created October 2023.

Sources

Page reference: 1046607

Review key: HISTE-1046924