6. Lateral Side Steps:


How to Do:

  • With your feet hip-width apart, place the resistance band around your lower legs so that it’s taut and won’t slide down.
  • Sit back into a half squat, your hips pushed backward, your knees slightly bent.
  • Step out to one side, pulling the resistance band tight.
  • Return to start and repeat 15 to 20 times before switching sides.

7. Prone Hip Extension:


How to Do:

  • Lie on your stomach with your legs straight out behind you.
  • Fold your arms under your head and rest your head on your arms.
  • Draw your belly button in towards your spine and tighten your abdominal muscles.
  • Tighten the buttocks and thigh muscles of the leg on your injured side and lift the leg off the floor about 8 inches.
  • Keep your leg straight. Hold for 5 seconds. Then lower your leg and relax. Do 2 sets of 15.

8. Single Leg Roman Deadlift:


How to Do:

  • Start standing up with your legs a little bit apart. Hinge over from your hips, raising one leg as you do so.
  • Your planted leg can have a slight bend in the knee to help with balance.
  • It is also a good idea to choose a fixed spot to fix your gaze as this will also help to prevent you from toppling over.
  • Keep your arms tucked into your chest and aim to get as straight a line as you can manage between your head, back and heel.
  • The movement should be quite fluid, hold for only a second or two before returning your leg to the floor and repeat. You should aim for eight times on each leg.
  • As you get stronger you can also introduce dumbbells to this exercise, holding one in each hand on either side of your body.
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