Physiotherapist-prescribed exercises for home use
Every exercise below is one we actually prescribe in clinic. Search by name, filter by body region, or jump into a condition-specific program.
12 exercises
- lower limb · beginner
Clamshell
A targeted gluteus medius drill for hip, knee, and low-back stability.
Targets: Gluteus medius, Deep hip external rotators
See technique - lower limb · beginner
Calf Raise
Foundational calf strengthener — the single most important exercise for plantar fasciitis and Achilles tendinopathy.
Targets: Gastrocnemius, Soleus
See technique - lower limb · beginner
Mini Squat
Partial squat used in early knee and hip rehab.
Targets: Quadriceps, Gluteus maximus, Hamstrings
See technique - lower limb · beginner
Terminal Knee Extension
Isolated quad drill for the last 30° of knee extension — key after knee surgery.
Targets: Vastus medialis oblique, Quadriceps
See technique - lower limb · beginner
Straight Leg Raise
Fundamental hip-flexor and quad activation drill used after knee surgery and in early back-pain rehab.
Targets: Rectus femoris, Iliopsoas
See technique - lower limb · beginner
Quad Set
Isometric quad contraction — the first exercise after any knee surgery.
Targets: Quadriceps
See technique - lower limb · intermediate
Wall Sit
Isometric quad and glute drill for knee stability and bone loading.
Targets: Quadriceps, Gluteus maximus
See technique - lower limb · intermediate
Step-Up
Functional single-leg strength drill for stairs, hiking, and returning to sport.
Targets: Quadriceps, Gluteus maximus, Calf
See technique - lower limb · beginner
Hip Hinge
Movement-pattern re-education for safe bending and lifting.
Targets: Gluteus maximus, Hamstrings, Erector spinae
See technique - lower limb · intermediate
Farmer Carry
Loaded walking drill for grip, core, and postural strength — a top pick for bone-loading programs.
Targets: Grip, Core stabilisers, Gluteus medius
See technique - lower limb · beginner
Towel Scrunch
Intrinsic foot muscle strengthener for plantar fasciitis and flat foot.
Targets: Intrinsic foot muscles
See technique - lower limb · beginner
Sit-to-Stand
Functional lower-body strength drill used for fall prevention, Parkinson's, and post-op rehab.
Targets: Quadriceps, Gluteus maximus, Core
See technique
Home programs by condition
- Program
Back Pain
A 6-week graded routine to calm a painful back, restore control, and rebuild strength — no equipment needed.
Open program - Program
Neck Pain
A 6-week routine to unload a sore neck, restore mobility, and rebuild deep-flexor endurance.
Open program - Program
Sciatica
Nerve-glide and centralisation program that follows the McKenzie principle to draw pain out of the leg.
Open program - Program
Knee Pain
Quad-hip strengthening program for anterior knee pain, patellofemoral pain, and mild OA.
Open program - Program
Shoulder Pain
Rotator-cuff and scapular retraining for impingement, tendinopathy, and early frozen shoulder.
Open program - Program
Frozen Shoulder
Stage-matched program combining stretching and Mulligan-style mobilisation for adhesive capsulitis.
Open program - Program
Plantar Fasciitis
Heavy-slow loading protocol combined with calf and foot mobility work — the gold standard for plantar heel pain.
Open program - Program
Tennis Elbow
Eccentric wrist-extensor loading — the evidence-based program for lateral epicondylalgia.
Open program - Program
Carpal Tunnel
Nerve-glide and tendon-glide program to reduce median nerve compression symptoms.
Open program - Program
Hip Pain
Gluteal strengthening and hip-mobility routine for OA hip and gluteal tendinopathy.
Open program - Program
Ankle Sprain
Progressive loading and proprioception program based on the OPTIKNEE / OPTIKNEE-ankle protocol.
Open program - Program
Stroke Upper Limb
Task-oriented arm-and-hand practice program based on motor relearning and CIMT principles.
Open program - Program
Parkinson's Balance
PWR!-inspired big-amplitude program to fight bradykinesia and reduce falls in Parkinson's disease.
Open program - Program
Fall Prevention
Otago-based strength and balance program shown to reduce falls in older adults by 35%.
Open program - Program
Pelvic Floor
Kegel and functional pelvic-floor program for stress incontinence and pelvic organ prolapse.
Open program - Program
Diastasis Recti
TvA-first program to safely close abdominal separation after pregnancy.
Open program - Program
Osteoporosis
Impact-and-load program based on LIFTMOR guidelines to build bone and reduce fracture risk.
Open program - Program
Post-TKR
Milestone-based rehab program after total knee replacement.
Open program - Program
Post-ACL
Criteria-based 9-month return-to-sport program after ACL reconstruction.
Open program - Program
Runners
Injury-prevention and performance program for recreational and club runners.
Open program