GOOD MORNING (SEATED)

The seated good morning is a great movement to improve hip mobility, but also increase hip strength and endurance whilst reducing load on the lower back or while needing to minimise weight bearing. General prescription: 3-5 sets, 6-15 reps.

SIT-TO-STAND

A great introductory squat exercise in early rehab, or simple leg strengthening movement for older populations. General prescription: 2-5 sets, 5-25 reps.

HIP EXTENSION SINGLE-LEG PRONE

This is a great movement to train the glutes to extend the hips without assistance from the hamstrings and lower back. General prescription: 3-5 sets, 4-12 reps each side.

SL WALL HIP FLEXOR RAISE

This exercise will load the hip flexors in their shortened position, but will also condition the rectus femoris (one of the quadricep muscles, also a weak hip flexor) in its shortened position, to keep the knee straight as the hip flexes. General prescription: 3-5 sets, 5-15 reps each side.

SL IR STAGGERED STANCE DEADLIFT

This SL deadlift variation will help improve internal rotation, and in turn mobility, of the hip. Due to the ‘lower stability’ compared to other hinge variations, max loading will be harder and as such this exercise should generally be used for mobility and endurance. General prescription: 3-5 sets, 5-15 reps each side.

SL LEG PRESS

Doing the SL leg press will allow for higher intensity and load than other single leg exercises such as lunges and split squats. This isn’t to say one exercise is ‘better’ than the other, but some exercises will be more stable and as a result force production will be higher. General prescription: 3-5 sets, 5-15 […]

GLUTE SIT BACK

This glute exercise will load the glute in its lengthened position and improve the ability to hip hinge. It is perfect for early rehab of the knee, hip and/or lower back. General prescription: 3-5 sets, 5-20 reps each side.

LEG PRESS STANDARD

The leg press is one of the best ways to build leg size and strength. The stability of the machine decreases the need for balance and coordination, but also increases stimulus and loading of the leg muscles as there is no compensation or fatigue of the lower back like you would see in a barbell […]

HEEL WALKING

Heel walking is a great way to load the ankle and improve dorsiflexion strength and endurance at a low intensity. These are useful in early-mid ankle rehab, prior to impact and plyometrics. General prescription: 3-5 sets, 10-30 steps.

SUPINE CABLE HIP FLEXION

This is by far my favourite hip flexor exercise. Using the cable improves the loading of the hip flexor through full range of motion, and laying on the ground improves hip and trunk stability to increase force production of the hip flexors. General prescription: 3-5 sets, 8-15 reps each side.