Exercise Videos: Lower Limb
Strength and Control
Mobility and Flexibility
Stand with your feet shoulder width apart and knees pointing forward. Bring your shoulders back and down and grab the bar on the just outside of your legs. Keeping your lower back flat and chest up. Lift the weight up by keeping your arms straight and activating your glutes to bring your trunk upright (hip thrust motion). Once upright use your glutes and hamstring control to slide the bar down against the legs to below knee level while bending at the knee, ensuring the back is flat and chest is up at all times. Once a the bottom, use a hip thrust motion to stand back up right.
Standing facing the wall place one end of the theraband around the back of knee and the other end secured to the wall. Starting with the knee in a bent position extend the knee back pulling against the resistance until the knee is straight
step out into a split leg squat position. Squeeze the glutes on the front leg to drive you up onto the front leg. Once in the upright position, engage the glute in your back leg to control your movement as you shift your weight backwards from your front to your back foot.
Back leg bent and placed on a chair, front heel elevated by book/dumbbell so toes are pointed down. Flatten back and squat down so the back knee bends. Squeeze through the glute on the front leg to bring your body back up. Maintain a steady position of your knee throughout and don't let your body come forward. Repeat and alternate legs
Standing against a wall, have one foot slightly behind the other with both knees bent. Push your back heel into the ground and feel the stretch low down in your calf.
While standing, bring your heel towards your bottom and grasp it with the hand on the same side. Gently pull your heel further towards your bottom while not arching your back. You can use your free hand to hold onto a wall for balance if needed.
Bend forward at the waist with your front leg straight and back leg bent. Keeping your hips level, lower your trunk as if you are going to sit on your back leg while keeping your front leg straight.
Sit with both legs out and relaxed in front of you. Bent one leg and rest the flat part of your foot against the inside of the other thigh. Use your hands to gently push the bent knee towards the ground
Crouch on the ground with one leg straight in front of you and the other bent and resting on the ground. Keeping your front leg straight and toes pointing up, lower your bottom as if you are going to sit on your back leg.
learn how to self massage your muscles to promote recovery. We talk you through foam rolling your whole body.
Jogging lightly, take a few steps, bend your knee towards your chest and then rotate your hip away from your body. Place your foot back on the ground and begin jogging again. Alternate legs each time
Jogging lightly, bend your knee sharply so that your knee is drawn as close as possible towards your chest. Alternate legs every few steps
Jogging lightly, bend your knee sharply so that your heel is drawn as close as possible towards your bottom. Alternate legs every few steps