At home workout series from Shirley Ryan AbilityLab


At Home Workout: Lower Extremity Exercise


This routine is intended to work primarily on lower body strength and endurance. It covers most of the lower body, but not all of it. Ideally, it would be performed 2 times per week, and for 2 to 3 sets each time.

Tips & Modifications


  • All exercises in the video are demonstrated free standing, but a solid stationary object can be used for balance.
  • If any exercises cause pain or discomfort, reduce the range of motion. If it continues, discontinue the exercise.
  • Modify the range of motion, speed, and number of repetitions as needed, based on ability.
  • Remember to keep posture throughout.
  • Pay attention to where movement is coming from. i.e. Pushing through heels, hinging at hips
  • Remember to breathe throughout

Weights & Equipment


  • This routine does not require the use of weights, but if you have any dumbbells or other objects available, such as a bottle of water or cans of soup/vegetables, you can use those to increase the intensity.
  • You can also use chairs, boxes, or benches as targets, or to change the range of motion. i.e. Box or chair to squat to, lunge from a box

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