These simple physio-approved exercises will help build strength in your lower body.
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Squats
- Stand with your feet hip-width apart
- Arms by your sides
- Initiate the movement by sending the hips back as if you were going to sit down
- Bend your knees and trunk simultaneously
- Try to keep your chest lifted and eyes looking forwards
- As you lower into the squat you can bring the arms up to shoulder height in front of you
- Then drive up through the legs, engage the muscles in your bottom, lower the arms to your sides and return to an upright position
- Repeat
Weighted squats
- Stand with your feet hip-width apart
- Hold the weight into your chest
- Initiate the movement by sending the hips back as if you were going to sit down
- Bend your knees and trunk simultaneously
- Try to keep your chest lifted and eyes looking forwards
- Lower into the squat to where you feel comfortable
- Then drive up through the legs, engaging the muscles in your bottom, to return to an upright position
- Repeat
Sit to stand without arms
- Starting from a sitting position with knees and hips at approximately 90 degrees
- Sit towards the front of a sturdy chair
- Arms can be bent in front of chest
- Lean forwards with your upper body
- Drive up through the legs into a standing position by engaging your thigh and bottom muscles
- As you are standing, straighten your arms by your sides
- To sit back down, send your hips backwards by bending your upper body and your knees simultaneously
- Bring your arms back into your chest
- Slowly lower your body back into a sitting position using your legs
- Repeat
Forward lunges
- Stand with your feet hip-width apart
- Take a big step forwards with the right leg, landing on the heel
- Bend at the knee to lower the body towards the ground
- If mobility allows, lower the bent left knee as near to the ground as you can while keeping the weight in the right heel
- Press into the right heel to push back up to the starting position
- Repeat with the left leg
Weighted forward lunges
- Stand with your feet hip-width apart
- Holding weights in straight arms either side of body
- Take a big step forwards with the right leg, landing on the heel
- Bend at the knee to lower the body towards the ground
- If mobility allows, lower the bent left knee as near to the ground as you can while keeping the weight in the right heel
- Press into right heel to push back up to the starting position
- Repeat with the left leg
Deadlift
- Stand with your feet hip-width apart
- Keep your arms straight and knees slightly bent
- Bend forwards from the hips to lower the weights to shins keeping a flat back
- Push hips forwards to return to standing keeping your back straight
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