Lower Extremity Strength

SQUAT: Hold this position 20 seconds down, 20 seconds up (recovery). Repeat 8 times. Keep knees facing forward, behind toes and lined up with 2nd toe. Use body weight to begin with. Add weight as tolerated. Note: If adding heavier weight or if using barbell, keep arms bent with bar at upper chest (behind head OK, but be careful) to protect lower back.

REVERSE LUNGE: Hold same as squat position: 20" hold; 20" recovery X 8 reps. Begin with body weight. Add weight as tolerated. Lunge backward keep front knee behind toes and don't let it dive inward. FORM!

STEP UPS: 20 reps each side. Choose the highest step in which you can still maintain good form (center of knee stays aligned with 2nd toe and  does not dive inward as you step up; hip does not drop as you step up). Use a mirror if you're not sure about your FORM! SLOW especially on the descent. Begin with body weight. Add weight as tolerated.




BILATERAL HEEL RAISES: 3 X 20-30 reps. Begin with body weight either on floor or off step. Add weight as tolerated. Also progress to single leg heel raises in addition to bilateral, beginning with 1-2 sets of 15-20 reps. Progress with reps and weight as tolerated.