In this section

Strengthening exercises for your lower body

These simple physio-approved exercises will help build strength in your lower body.

On this page:

Squats

  1. Stand with your feet hip-width apart
  2. Arms by your sides
  3. Initiate the movement by sending the hips back as if you were going to sit down
  4. Bend your knees and trunk simultaneously 
  5. Try to keep your chest lifted and eyes looking forwards
  6. As you lower into the squat you can bring the arms up to shoulder height in front of you
  7. Then drive up through the legs, engage the muscles in your bottom, lower the arms to your sides and return to an upright position 
  8. Repeat

Weighted squats

  1. Stand with your feet hip-width apart
  2. Hold the weight into your chest
  3. Initiate the movement by sending the hips back as if you were going to sit down
  4. Bend your knees and trunk simultaneously 
  5. Try to keep your chest lifted and eyes looking forwards
  6. Lower into the squat to where you feel comfortable
  7. Then drive up through the legs, engaging the muscles in your bottom, to return to an upright position 
  8. Repeat

Sit to stand without arms 

  1. Starting from a sitting position with knees and hips at approximately 90 degrees
  2. Sit towards the front of a sturdy chair
  3. Arms can be bent in front of chest
  4. Lean forwards with your upper body
  5. Drive up through the legs into a standing position by engaging your thigh and bottom muscles
  6. As you are standing, straighten your arms by your sides 
  7. To sit back down, send your hips backwards by bending your upper body and your knees simultaneously
  8. Bring your arms back into your chest
  9. Slowly lower your body back into a sitting position using your legs
  10. Repeat

Forward lunges

  1. Stand with your feet hip-width apart
  2. Take a big step forwards with the right leg, landing on the heel
  3. Bend at the knee to lower the body towards the ground
  4. If mobility allows, lower the bent left knee as near to the ground as you can while keeping the weight in the right heel
  5. Press into the right heel to push back up to the starting position
  6. Repeat with the left leg

Weighted forward lunges

  1. Stand with your feet hip-width apart
  2. Holding weights in straight arms either side of body
  3. Take a big step forwards with the right leg, landing on the heel
  4. Bend at the knee to lower the body towards the ground
  5. If mobility allows, lower the bent left knee as near to the ground as you can while keeping the weight in the right heel
  6. Press into right heel to push back up to the starting position 
  7. Repeat with the left leg

Deadlift

  1. Stand with your feet hip-width apart
  2. Keep your arms straight and knees slightly bent
  3. Bend forwards from the hips to lower the weights to shins keeping a flat back
  4. Push hips forwards to return to standing keeping your back straight
Last reviewed: