Single Leg Dips (Quads, Hams, Glutes)Stand next to a table which is about waist level in height. Stand with the leg you are exercising furthest away from the table. Reach back with one hand on the table for balance. Keeping your weight towards the back of your foot, SLOWLY lower your hips about 1/4 to 1/2 of the way down. Then return to the starting position. For partial weight bearing (50% or greater) or lower intensity do this exercise while standing equally on both legs. Form: Do not let your knees thrust forward past your toes. Never squat deeper than 90 degrees. |
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Balance Squat (Quads, Hams, Glutes)Standing on one leg with your other leg propped on a low box or bench behind you, SLOWLY drop your hips while bending your knee 1/4 to 1/2 of the way down. Then return to the starting position. Form: Do not let your knees thrust forward past your toes. Never squat deeper than 90 degrees. |
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Toe Drags (Hamstrings)While seated in a chair or on a bench reach forward with one leg as far as possible, point your toes, and drag your foot back along the floor as far as you comfortably can. Resistance may be increased by pushing harder into the floor. Alternative Exercise: Sit on a chair with wheels and pull yourself around the room by digging your heels into the tile (easier) or carpet (harder). |
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Bench Hams (Glutes, Hamstrings)Lying on your back place your heels on a low box or bench with your hips and knees bent 90 degrees. Raise your hips off the floor approximately 6-8 inches and slowly lower down. Begin with both feet on the box and progress to raising your hips with one foot. Tip: To increase intensity, do the same exercise with your heels placed on a yoga ball. This will also increase your balance. |
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Calf Raises (Gastroc, Soleus)Standing with both feet on the ground, raise your heels up and slowly lower down. Progress to a single legged calf raise. Tip: To isolate both calf muscles, perform toe raises both with a straight knee and with a slightly bent knee. |
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