Leg Exercises

Before attempting these exercises, please see below for tips on how to safely stretch and use resistance bands.

Standing or Seated Hamstring Stretch

Stubborn hamstrings tight? Get proper step-by-step directions on how to do a standing or seated hamstring stretch.

Calf Stretch

Learn how to use the straight and bent leg techniques to safely stretch your lower leg muscles before and after you work out with this calf stretch.
 

Quadriceps Stretch

Keep the largest muscles around your hips and knees flexible to ease walking and other daily tasks with this quadriceps stretch. Stretch slowly, just until you feel a gentle stretch in your muscles. Gradually increase the depth of the stretch over time.

Seated Butterfly Stretch

Stretch the muscles of your inner thighs, groin and hips with a proper seated butterfly stretch. Stretch slowly, just until you feel a gentle stretch in your muscles. Gradually increase the depth of the stretch over time.
 

Dead Bug

 

Work your abs, arms and legs with the dead bug exercise.
 

Sit-to-Stands

Each of these sit-to-stand exercises, provided by physical therapists from the American Physical Therapy Association, can improve your ability to get up from a chair, get in and out of bed or your car. If you’re just starting out, begin with level 1 (the easiest) and slowly progress to level 4 (the hardest).

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Toe Taps

Improve your balance and coordination with toe tap exercises.
 

Step-Ups

Make climbing stairs and moving around and up and over obstacles safer and easier with a variety of step-up exercises provided by physical therapists from the American Physical Therapy Association. If you’re just starting out, begin with level 1 (the easiest) and slowly progress to level 3 (the hardest).

Speed Skaters With & Without Resistance Band

Increase the strength in your glutes and legs with this functional speed skater exercise provided by physical therapists from the American Physical Therapy Association. If you’re just starting out, begin with level 1 (the easiest) and slowly progress to level 4 (the hardest).

Heel & Toe Taps

Maintain leg range of motion with these heel and toe tap exercises. This exercise includes progressions to work up to as your range of motion slowly increases. If you’re just starting out, begin with level 1 (the easiest) and slowly progress to level 3 (the hardest).
 

Leg Lifts

Work your quadriceps — a major muscle used for walking — with these leg lifts.
 

March

Get some cardio while you improve your range of motion with this seated march.

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Jacks

Try these jacks – without the jump — to improve your flexibility.

Deadlift With Resistance Band

Use a resistance tube or band to work your glutes, hip and leg muscles with this deadlift exercise.

Leg Press With Resistance Band

Work your quadriceps, hamstrings and calf muscles with this leg press exercise to strengthen your legs.

Seated Knee Lift With Resistance Band

Strengthen muscles around your hips with this knee lift exercise.
 

Side Leg Raise

This simple but effective side leg raise will strengthen your hip abductors, making daily tasks like getting in and out of your car easier.

 

Standing Hip Extension

Gain flexibility and strength in your hip extensor muscles with this standing hip extension exercise. 
 

Calf Raise

Strengthen calf muscles to ease walking and climbing stairs with this calf raise exercise.
 

Tips to Safe and Successful Stretching:

• Stretch just until you feel gentle pulling in your muscles, then hold the stretch.
• The stretch shouldn’t be painful.
• Stretch gently and smoothly. Do not bounce. 
• Breathe naturally as you hold the stretch. Don’t hold your breath. 
• Repeat stretches as needed, slowly increasing their depth over time. 

 

Tips to Safely and Successfully Use Resistance Bands:

• Use a resistance band or tube with foam handles. They’re easier to grip.
• Or add foam pipe insulation to bands or tubes to create handles.
• Handles not an option? Opt for resistance tubes. They’re gentler on hands. 
• Resistance tubes and bands come in many lengths and resistance levels. Don’t rely on their color to gauge these factors. Manufacturers use different colors to indicate them.
• Try different ones to find the best fit.
• The last few reps in a set should be difficult, but not impossible.