Hip extensor exercises | Face-down-lying leg lift | Lie on your tummy with your hands folded under your chin. | Keep your hips flat on the floor/firm bed. Push your heel towards the ceiling, lifting your leg off the bed, and squeezing your buttocks the whole time. Hold for 2 seconds, and then lower your leg back to the starting position. | A pillow may be placed under the tummy for those who experience lower back discomfort. |
4-point-kneel leg lift | Kneel on your hands and knees. Place your hands directly under your shoulders and your knees directly under your hip. Lift your tailbone in the air a tiny, tiny bit so there is a very small curve in your back but your back is almost straight. | Keeping the tummy drawn in, slowly kick the study leg backwards, squeezing strongly through the buttocks. The knee should be kept at 90 degrees (i.e. short lever). Squeeze strongly through the buttock to get the leg in the air. Your thigh should go no further than parallel to your back. Bring leg back in, and repeat (no need to put the knee down on the ground between repetitions) **Keep your body very still** | Working with a cuff weight, resistance band or long lever. |
Bridge | Lie on your back with your knees bent and your feet flat on the floor/firm bed. | Squeeze your buttock muscles, tuck your tailbone under, and lift your hips and buttocks from the bed. Hold for 3 seconds. Slowly lower your bottom down to the floor/ bed. Keep your hips level during the exercise. | Perform the same exercise with the addition of a weight, as instructed by your physiotherapist. |
Split-leg bridge | Lie on your back with your knees bent and your feet flat on the floor/firm bed. Place your feet hip-width apart. Move your study leg slightly closer to your bottom and slightly in towards the center. | Keep your feet in the starting position. (Your study leg should be closer to your bottom and your non-study leg slightly further away). Lift your bottom. Take more weight through your study leg. Hold for 3 seconds. Then slowly lower your bottom down to floor/bed. | |
Double to single leg bridge | Lie on your back with your knees bent and your feet flat on the floor/firm bed. | 1. Squeeze your buttock muscles, tuck your tailbone under and lift your hips and buttocks from the bed. 2. Keeping your hips level, lift your non-study leg off the floor/bed. Hold for 3 seconds. 3. Then place the non-study leg/foot back on the bed. 4. Slowly lower bottom back down to floor/bed | 1. Progress duration of hold. OR 2. Move on to true single leg bridge as instructed below. |
Single leg bridge | Lie on your back with your knees bent and your feet flat on the floor/firm bed. | 1. Lift your non-study leg off the floor/bed. Squeeze your buttock muscles and tuck your tailbone underneath you. 2. Keeping your hips level, lift your bottom and pelvis up off the bed using your study leg. 3. Hold for 3 seconds, then slowly lower bottom down to floor/bed. 4. Last of all, lower the non-study leg back to the floor/bed. | |
Hip raise | Lie on your back with your upper back supported on a step or firm couch, and your feet on the floor hip width apart. | Tighten your buttocks and push through your heels to bring your hips upward. Hold for 2 seconds, and then slowly lower your hips back to the starting position. | Progressions include adding a weight, or completing this exercise just on your study leg, as directed by your physiotherapist. |
Functional / quadriceps exercises | Partial squats | Stand up tall with your legs shoulder- width apart. Turn your feet slightly outwards. Stay safe: Hold onto a table or chair for balance. | Bend at your hips and knees. Lower yourself down slightly, as if you were going to sit on a chair. Remember, when we sit down on a chair our bottom goes back behind us and down. Hold for 3 seconds. Slowly straighten back up. | |
| Partial squats against wall | Gently lean your back against a wall. Keep your buttocks, back, and shoulders resting against the wall during the exercise. Step your feet away from the wall (about 30 cm) with your feet hip-width apart. Turn your feet slightly outwards and try to keep the weight on your heels. | Slowly slide down the wall. Keep your heels on the ground. Keep your knees in line with your feet, trying not to let your knees collapse inwards Stop before your knees go past your toes (or less if it is painful). Hold for 3 seconds. Push through your heels and slowly slide back up the wall. | 1. Addition of resistance band around your knees/ Push your knees out against the resistance band. Try not to let them collapse in during the exercise. 2. Half-way holds: hold for 3 seconds at the halfway point of the exercise while going up and/or down. |
| Split leg wall squats | Gently lean your back against a wall. Keep your buttocks, back, and shoulders resting against the wall at all times during the exercise. Step your feet away from the wall (about 30 cm) with your feet hip-width apart and your weight in the heels. Move your non-study leg a further 15 cm away from the wall. Your study leg will be slightly behind your non-study leg, and this will place more load/weight through your study leg. | Slowly slide down the wall. Take more weight through your study leg (the leg closest to the wall). Keep your heels on the ground. Keep your knees in line with your feet, trying not to let your knees collapse inwards. Stop before your knees go past your toes (or sooner if it is painful). Hold for 3 seconds, and push through your heels and slowly slide back up the wall. | |
| Sit to stand | Sit on a firm, stable chair. Place the chair back against a wall for support if needed. Place your feet shoulder width apart. | Slowly stand with your hands crossed over your shoulders, or resting on your lap. Start by leaning forward bringing your nose over your toes. Keep your knees in line with your toes. As you lift up from the chair, push through the heels and straighten your legs until you are standing completely straight. Sit back down slowly. | 1. Addition of resistance band around your knees (as shown at right) Push your knees out against the resistance band, trying not to let them collapse in during the exercise. 2. Half-way holds: Hold for 3 seconds at the halfway point of the exercise while going up and/or down. 3. Use a lower chair 4. Hold a weight |
| Sit to stand with more weight on study leg | Sit in a firm, stable chair. Place the chair back against a wall for support if needed. Place your feet shoulder width apart. Take more weight on your study leg by either: (a) placing your good leg further forward so that your study leg is closer to you, or (b) shifting both your feet sideways so your study leg is lined up with the middle of your body. | Push through the heel of your study leg and slowly stand up from the chair without using your hands. Keep your knee in line with your foot during the exercise. Try to have more than half of your body weight on your study leg throughout the entire exercise Slowly return to sitting. | |
| Step ups | Stand in front of a stair or step. Stay safe: Use a handrail or other hand support for balance if required. | Place your study leg up onto the step. When you are stable, push through your heel/ foot and bring up your other leg. Lightly touch your non-study leg onto the step, and step it back down slowly to the start position. Your weight should be on your study leg throughout the entire exercise. Concentrate on keeping your knee positioned over your foot throughout. | 1. Use a higher step. 2. Hold on to a weight. |
| Backward step downs | Stand on a step with your study leg close to the edge of the step. Stay safe: Use a handrail or other hand support for balance if required. | Bending your study leg slowly, sit your buttocks back and lean forward slightly. Make sure the knee on the study leg side is not bending/drifting in towards the midline. Lightly touch the foot of the non-study leg to the ground and then push back up to the starting position. | 1. Use a higher step. 2. Hold on to a weight. 3. Use a cuff weight on the non-study leg |
| Lunges | Stand with your feet shoulder-width apart and your arms either by your side or resting on your hips. | Take a large step forward with your study leg, then lower your hips down, bending your hips and knees to about 90 degrees. Keep your upper body upright, and don’t let the knee that’s forward drift inwards towards the midline. Push back up and step back to return to the starting position. | Hold weights at your sides. |
| Inner-range quads over roll | Lie on a mat on the floor or on a firm bed. Put a rolled up towel under your study leg knee. Your knee will be slightly bent. Keep the knee cap and toes pointing toward the roof. | Keeping the back of the knee in contact with the towel, push the back of your knee down into the towel and straighten your study leg and SLOWLY lift the heel off the surface over 2 seconds. Hold leg as straight as it will go for 5 seconds then SLOWLY lower down over 2 seconds. | |
| Seated knee extension | Sit in a firm chair (one that is higher if possible). | Slowly lift your foot up and straighten the knee until it is fully straight. Keep the back of your thigh on the chair. Hold for 5 seconds and lower slowly. “Slowly up, hold, 2, 3, 4, 5, slowly down”. | Tie your resistance band into a loop. Place the looped resistance band around the back leg of a chair. Sit on the chair and put your leg into the loop with the band around the front of your foot. Change colour of resistance band – red through to black. Progressions also include adding an ankle cuff weight (as guided by your physiotherapist). |
Hip abductor exercises | Standing side leg raises | Face forwards and keep your back straight. Loop your resistance band around your ankles. Stay safe: Use the back of a chair or a wall for balance. | Stand tall, keeping your back straight. Try not to tilt to the side. Don’t twist as this will mean the wrong muscles are being exercised. Keep your knees straight and your toes pointing forward. Squeeze through your buttock and leg and lift your study leg out a small way to the side, leading with the heel. Hold for 1–3 seconds and then lower slowly. | Alternate option: Use an ankle cuff weight instead of resistance band. Easier option (as guided by your physiotherapist): you may do this same exercise without the use of the resistance band. |
| Standing leg wall press | Stand sideways with your non-study leg against a sturdy wall. | Stand tall, tummy and bottom in. Lift the non-study leg off the floor so that your hip, thigh and knee are touching the wall. Keeping your body still, push your non-study leg into the wall. Hold for 3–5 seconds, or as directed by your physiotherapist. Return your foot to the floor and rest for a few seconds. | |
| Standing leg wall press with knee bend | Stand sideways with your non-study leg against a sturdy wall. | Stand tall, tummy and bottom in. Lift the non-study leg off the floor so that your hip, thigh and knee are touching the wall. Keeping your body still, push your non- study leg into the wall. While continuing to push into the wall, slowly bend your study leg to a maximum of 45 degrees. Concentrate on keeping your knee positioned over your foot throughout. Straighten your knee and return your foot to the floor and rest for a few seconds. | |
| Side-lying leg raises | Lie on your side on a firm surface, with your study leg on top. You may bend the bottom leg and use your arms for support. The body and hips should be rolled forwards, about a 1/4 turn forwards. This step is important; you should feel that you are rolling forwards slightly. This position of the body and hips should be maintained throughout the entire exercise. | Think about a strong still body and drawing your leg into the hip socket. Slowly raise the top (study) leg up, keeping your knee facing forwards. Make sure your body does not roll backwards during the exercise. Hold for 1–3 seconds, then lower down slowly. | Advanced option (As guided by your physiotherapist) Addition of the cuff weight to the leg. |
| Crab walking | Place a resistance band around your thigh/knee level (easier) or around your ankles (harder) so that there is tension when your legs are separated about 10 cm. Slightly bend both knees. Stay safe: You should stand facing a table, a kitchen bench or a wall that you can reach if you lose balance. | Step sideways against the tension of the resistance band, keeping your legs apart. Do not twist or turn your body and legs. Your feet should point forwards while you are stepping sideways. Concentrate on keeping your knee positioned over your foot throughout the exercise. Take 3 steps to the left, and then 3 steps to the right. Continue for 30 seconds to complete 1 round. | Advanced options: 1. Zig-zags 2. Change resistance band colour |
| Hip hitch | Stand side-on on a step, with your study leg on the step and the non-study leg hanging off the step. Stay safe: hold onto a wall or handrail. | Bend the knee on the study leg very slightly. Lower the leg that is hanging off the step by lowering that side of the pelvis down towards the floor. Push back up through the study hip to the starting position. | Using a cuff weight on the non-study leg. |
| Bridge with outward leg press | Lie on your back with your knees bent and your feet flat on the floor / firm bed. Put a resistance band around your legs just above your knees as shown. | Squeeze your buttock muscles, tuck your tailbone under and lift your hips and buttocks from the floor / bed. Push your legs out against the resistance of the resistance band, holding for 1 second. Then bring your legs slowly back together and lower your buttocks down to the floor / bed. | Advanced options: 1. Change to a harder resistance band colour. 2. Push out against the resistance band more than once while the buttocks are lifted. |
Hip flexor exercises | Crook lying hip bends | Lay on a firm surface/bed, with both knees bent and feet resting flat on the bed. | Think about drawing your leg up into the hip joint and slowly raise your study leg into the air. Slowly lower your study leg down. This exercise should be slow and controlled. You are aiming to work the muscles deep in the front of the hip. | Advanced Options: 1. Addition of cuff weight to the study leg, just above the knee. 2. Straighten the knee (long lever lifts) |
| Face up lying hip bends off edge of bed | Lay on a firm surface/bed, with your study leg hanging off the end of the bed. Bring the knee of your non-study leg to your chest, and secure with your arms Stay safe: It is very important you make sure you tuck your tail under and keep your back flat against the bed. You should only feel this exercise in your hip/front of your thigh, not in your back at all. It may also work your stomach muscles a little. | Tuck your tail under, making sure your back is flat against the bed. Think about sucking in the leg into the hip joint, and slowly raise your study leg into the air. Keep the knee bent on your study leg. Slowly lower your study leg down towards the level of the bed but no further. | Advanced options: 1. Add a cuff weight to the study leg, just above the knee. Straightening the knee of the study leg (long lever). |
| Standing knee raises | Stand tall with your legs shoulder width apart. Stay safe: Use a chair or table for balance. | Standing tall and strong, bend your study leg up so that your thigh is parallel to the ground (or lower if discomfort is experienced). Slowly lower your leg back down. Lightly touch your foot to the ground before repeating straight away. The aim of this exercise is to progressively build speed, while keeping all the movement at the hip joint. Your body (trunk and pelvis) should not be rocking backwards or forwards during the exercise. | Progressions include adding an ankle cuff weight or resistance band. |
Hip adductor exercises | Crook lying leg squeeze | Lay on a firm surface with your knees bent. Keep you tour tail tucked under so your back is comfortably flat against the bed/floor. Keep your heels on the floor/bed. Place a magic circle, ball, cushion or other appropriate equipment between the knees. | You are aiming to start to work the muscles on the inside of your thighs. Gently squeeze your knees together and build up to a moderate pressure. Hold for 5 seconds, or as directed by your physiotherapist. | |
| Standing resistance band adduction | Tie the resistance band to a stable support and loop it around your ankle as shown. Step away from the support to create some tension in the resistance band. The non-study leg will stay still during the exercise. Stand up straight. Keep your body facing forwards (at right angles to the band) throughout the exercise. Stay safe: use a chair or table for balance as required. | Standing tall and keeping your belly drawn in, slowly move your study leg to your midline pulling against the resistance band. Keep all your body weight supported on your non-study leg. Slowly return your study leg to the starting position. | |
| Side lying hip adduction | Lie on your side on your study hip with a small rolled up towel between your rib cage and waist. Place your non-study foot in front of your knee so it is out of the way of / not on top of your study leg. (If too difficult, just lie with legs one on top of the other). Your study leg will be straight, toes pulled up towards you, knee facing forwards. | Keeping your body very still, think about sucking your thigh/leg up into the hip joint socket and slowly lift the study leg up off the bed. Keep your knee straight. This is a very small movement and there is no need to overdo it - you are aiming to simply get your foot off the ground. You should feel the work in your inner thigh of the study leg. Slow controlled lift up, slow controlled lower down. | Progressions include adding an ankle cuff weight. |
| Crook lying resistance band adduction | Lie on your back with your knees bent and your feet flat on the floor / firm bed. Put a resistance band around your study leg just above the knee and attach it to a secure object like a table leg or bed. Start with your study leg falling slightly out towards the pull of the band. | Squeezing the inside of the thigh on your study leg, bring the study leg into the midline against the pull of the resistance band. Hold for 3 seconds and then slowly return to the starting position. | Advanced options: 1. Change to a harder resistance band. 2. Add a bridge while holding your leg in the midline: squeeze your buttock muscles, tuck your tailbone under and lift your hips and buttocks from the floor. Then lower your buttocks down and return to the starting position. |
Hip external rotator exercises | Lying leg rotations | Lie on your front on a firm surface with a resistance band around the ankle of your study leg. Attach the band to a secure object like a table leg or bed. | Bend the knee on your study leg to 90 degrees and allow the lower leg to fall out with the pull of the resistance band. Keep your thighs in the same position while you rotate the lower leg inward to the midline, pulling against the band. Hold for 3 seconds in this position. Control the leg as you rotate it back to the starting position. | Change to a harder resistance band as guided by your physiotherapist. |
| Hip aeroplanes | Start standing in front of a bench, couch or bed, with your feet hip width apart. | Standing only on the study leg, left the other leg up behind you as you tip forward. Try and make your lifted leg and torso in a straight line horizontal to the ground. Only use your hands on the bench/couch/bed as you need to for support. Rotate your pelvis and upper body slowly away from the study leg by pushing through your study leg, and then slowly lower the pelvis to the starting position. Stand back upright, bringing both feet back to the ground. | Advanced options: 1. Complete the exercise without holding onto the bench/couch/bed for support. 2. Add a cuff weight to the non-study leg. |
Balance exercises | Tandem stance | Stand on a firm surface. Look forwards focusing on a point on the wall. Use hand support (e.g. a chair) for balance if required. | Place 1 foot in front of the other so that feet make a straight line. Hold for 10 seconds. “Hold, 2, 3, 4, 5, 6, 7, 8, 9, relax”. Switch foot position so that the foot that was in front is now in the back. Hold for 10 seconds. “Hold, 2, 3, 4, 5, 6, 7, 8, 9, relax”. | 1. Let go of hand support (if required) as you feel stable. 2. Maintain balance while slowly raising arms in the air. 3. Eyes closed. |
| Forwards tap | Stand on a firm surface. Use hand support (e.g. a chair) for balance if required. | Slowly tap forwards and back with the ‘tapping leg’ (non-arthritis leg) while balancing on the arthritis leg. Start with tapping just a few inches forwards and backwards and progress to larger taps as you gain control. Keep your weight on the arthritis leg. Concentrate on keeping your knee positioned over your foot throughout. | |
| Single leg balance | Stand with your feet shoulder width apart. Stand close to a wall for support in case you over balance, if required. Use hand support (e.g. a chair) for balance, if required. | Stand on single leg. Try to hold for 10 seconds. “Lift, 2, 3, 4, 5, 6, 7, 8, 9, relax”. Keep your weight on the arthritis leg. Concentrate on keeping your knee positioned over your foot throughout. | 1. Increase hold time for up to 30 secs, as you feel stable. 2. Maintain balance while slowly raising and lowering your arms in the air. 3. Eyes closed. |
Arm strengthening exercises (prescribed for those undergoing weight loss intervention) | Bicep curls | Stand with your back straight and your arms by your sides. Hold a small weight or half a litre of water in each hand (start with a weight of around 500 g) | Slowly bend your right elbow up to bring your hand toward your shoulder, then slowly lower back down to the starting position. Repeat on the left side. Perform one set of 10–15 repetitions for each side. If you are comfortable with this exercise you may be able to increase to 2 sets, 3 times per week and then add more weight - up to around 2 kg. | |
| Wall push ups | Stand facing a wall, with your feet shoulder- width apart and about 30cms away from the wall. Place your palms on the wall around shoulder height. | Slowly bend your elbows so that you lean in towards the wall. Slowly straighten your elbows to push yourself back to the starting position. Perform one set of 10–15 repetitions, 3 times per week. If you are comfortable with this exercise you may be able to increase to 2–3 sets of 15 repetitions, 3 times per week. | Progression: Complete exercise from a kitchen bench/table |