Lower Extremity Strengthening Home Exercise Program Closed

1.
Heel strike - leg forward, ankle bent,
heel contact, tighten quad
2.
Midstance - with
slight

bend

in knee and
foot flat on the floor, tighten quad
3.
Heel off - leg behind, heel off floor,
toes in contact with floor, tighten quad
Hold
Repeat

2. Wall Squat
seconds.
times.

With feet shoulder-width apart, knees aligned over ankles and back
to wall, tighten buttocks and quads, attempting to tighten VMO
first, then slide down wall until knees are bent to
degrees.
Hold

seconds.
Repeat
times.
Progress to bending knees to
degrees.

Variation: Squeeze ball or
towel roll between knees,
then perform wall sit.


3.
Single Leg

Standing on involved leg with back to wall, slide down wall until
knee is at
degrees, keeping the knee over the ankle.
Hold

seconds.
Repeat
times. Progress to bending knee to degrees.

Continued
Lower Extremity Strengthening Home Exercise Program, page 2
Continued
X11125 (Rev. 09/11) ©AAHC Lower

4.
Double Leg Squat

Stand with feet shoulder-width apart, using hand support as necessary.
Align knees over ankles, tighten buttocks, tighten quads, attempting to
tighten VMO first.
Bend knees to approx. degrees. Do not allow knees to go forward
past toes. Keep your back straight, bending forward at the hips.
Hold for 5 to 10 seconds. Return to standing.
Repeat times.

Variation: Squeeze ball or towel roll between knees,
then perform squat. Progress to single leg when ready as above.