hip flexion exercise

Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the side or behind a chair or table, holding it with one hand for balance. Take 3 seconds to bend your left knee and bring it as far toward your chest as possible. Stand straight throughout, without bending at the waist or hips. Hold position for 1 second, then take 3 seconds to lower your left leg all the way down. Repeat with right leg; alternate legs until you have done 8 to 15 repetitions on each side. Rest; then do another set of 8 to 15 alternating repetitions.


  1. Stand straight, holding tall, stable object for balance.
  2. Slowly bend one knee toward chest, without bending waist or hips.
  3. Hold position.
  4. Slowly lower leg all the way down.
  5. Repeat with other leg.

plantar flexion

When you do your strength exercises, add these modifications to plantar flexion as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady.


  1. Stand straight, holding onto a table or chair for balance.
  2. Slowly stand on tip toe, as high as possible.
  3. Hold position.
  4. Slowly lower heels all the way back down.
  5. Repeat 8 to 15 times.
  6. Rest a minute, then do another 8 to 15 repetitions.
  7. Add modifications as you progress.