Sit in a firm, stable chair. Place the chair back against a wall for support if needed.

Place your feet shoulder width apart.

Take more weight on your arthritis leg (exercising leg) by placing the non-arthritis leg (non-exercising leg) further forward.  Your arthritis leg (exercising leg) should be slightly closer to you.

Push through the heel of the leg closest to you and slowly stand up from the chair without using your hands.

Try to have more than half of your body weight on the leg closest to you throughout the entire exercise.

Slowly return to sitting.

Keep your knee in line with your foot during the exercise.

1. Use a higher seat
2. Don’t use a split leg position. Instead continue with Exercise 1: Sit to stand from Program Two.

1. Use a lower chair

2. Add weights: Hold a weight to your chest or hold weights in both hands during the exercise. Add 1 kg at a time. 

Stand on a stair or step with straight legs.

Stay safe: Use a hand rail or other hand support for balance if required.

Slowly bend your arthritis leg (exercising leg). Slightly sit your buttocks back and lean forward

Lightly touch the foot of the other leg to the ground.

Push back up, straightening the leg on the step to return to the starting position. 

Make sure your knee is not bending/drifting in or out.

1. Use a lower step
2. Do the exercise without the step and instead stand with both feet on the ground. Slightly bend you arthritis leg (exercising leg) and tap the foot of the other leg behind you.

1. Use a higher step
2. Add weights: Hold weights in your hands while stepping up . Add 1 kg at a time.
3. Add weights: Place an ankle weight on the moving leg (the leg that taps behind you)

Stand with your feet shoulder-width apart and your arms either by your side or resting on your hips. 

Take a large step forward with your arthritis leg (exercising leg).

Lower your hips down, bending your hips and knees to about 90 degrees.

Push back up and step back to return to the starting position. 

Keep your upper body upright, and don’t let the knee that’s forward drift in or out.

Add weights: Hold a weight in both hands during the exercise. Add 1kg at a time.

If this exercise doesn’t work for you, continue to do Exercise 2: Step up from Program Two

Face forwards and keep your back straight. Loop a resistance band around your ankles.

Stay safe: Use the back of a chair or a wall for balance. 

Stand tall, keeping your back straight.

Lift your arthritis leg (exercising leg) out a small way to the side, leading with the heel.

Hold for 1- 3 seconds and then lower slowly. 

Try not to tilt to the side.

Don’t twist as this will mean the wrong muscles are being exercised.

Keep your knees straight and your toes pointing forward.

Do the exercise without the band.

If this exercise doesn’t work for you, return to Exercise 3: Side leg slide from Program One

Stand in front of a stair or step.

Stay safe: Use a hand rail or other hand support for balance if required. 

Place your arthritis leg (exercising leg) up onto the step.

When you are stable, push through your heel/ foot and slowly bring up your other leg. Lightly touch this leg onto the step and then slowly return the leg to the start position.

Your body weight should be on your arthritis leg (the exercising leg that stays on the step) throughout the entire exercise.

Concentrate on keeping your knee positioned over your foot throughout.

Use a lower step

1. Use a higher step
2. Add weights: Hold weights in both hands during the exercise. Add 1 kg at a time.

Lie on your back with your knees bent and your feet flat on the floor/firm bed. 

Gently squeeze your buttock muscles, tuck your tailbone under and lift your hips and buttocks from the bed.

Keeping your hips level, lift your non-arthritis leg (non-exercising leg) off the floor/bed.

Hold for 3 seconds.

Then place the leg/foot back on the bed.

Slowly lower bottom back down to floor/bed.

Keep your hips level.

1. Don’t lift the leg and continue with Exercise 5: Split leg bridge from Program Two.
2. Or don’t lift the leg and continue with Exercise 5: Bridge from Program One.

If this exercise doesn’t work for you, we recommend you pick an exercise you prefer from one of the three My Hip Exercise programs and do that exercise instead of this one.