Backyard Workouts: Lower Body

Stuck at home or need something to do over the weekend? Try our quick Backyard Workout routines.  Physical Solutions offices are open and appointments are available to those patients that are healthy and need hands on care onsite which will always offer best results.  However, we know some of you are vulnerable or are isolating, for those patients we offer our continued support.  Our Backyard Workouts are simple, require no complicated equipment, and are easy to perform in your backyard or home.  Please watch our videos and follow the more detailed instructions below. If you are new to exercise or have pain during any movements please consult your physical therapist before continuing. As always email me or call me in the office if you have any questions.

Best,
Ed

efarrell@physicalsolutionsli.com

EXERCISES:

Squat

Stand with feet shoulder width apart, begin to sit back as if sitting in chair and let your knees follow, keep your weight towards your heels and make sure you keep your knees behind your toes, go as deep as you comfortably can, hold and then push through your feet to stand back up.  Perform 3 sets of 10 repetitions.  Hold a weighted ball, bar, or bag or pot for some resistance, and if needed use chair or railing to maintain balance and support.

Deadlift

Stand with feet just inside shoulder width, push your hips back and begin to bend at waist while keeping your back straight (maintain arch in low back, chest and eyes up), reach to just below your knees, hold and use you hamstrings and glutes to pull you back up to standing, stand tall and repeat for 3 sets of 10 repetitions.

Stationary Lunge

Take a good long stride with either leg, get your balance and hold start position, lower your body slowly to ground while keeping your front knee behind front toes, hold for a moment at the bottom and use your quads, glutes and hamstrings to raise back up to starting position.  Repeat for sets of 10 repetitions on each side.

Calf Raise

Stand with feet shoulder width apart, raise up on your toes lifting heels off the ground, hold and slowly lower back down.  Make it more challenging by performing off step or one leg at a time.  Use railing for balance and make sure to lower slowly to avoid straining.  3 sets of 10 repetitions.

Lateral Step Up

Stand with either side to step, placing foot on step and get your balance, push up through your heel raising your body to height of step, hold and use your glutes and quads to lower back down, be sure to attempt to keep your knee behind your toes.  Hold to hand rail for support if needed and perform sets of 10 repetitions on each side.