Welcome to Benji Physio’s Exercise Library
Easily find the exercises your therapist prescribed
Make sure your technique is right
Discover how to progress your exercises
Learn new exercises
Easily find the exercises your therapist prescribed
Make sure your technique is right
Discover how to progress your exercises
Learn new exercises
Starting with the foot in front of each other on a straight line.
Drop the back knee to the floor whilst making sure the front knee does not pass in front of the toes of the front foot.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Balance
Starting with the feet next to each other, lunge back by placing one of your legs behind you.
Drop your knee to the floor whilst making sure the front knee does not pass in front of the toes of the front foot.
Make sure that most of your weight is on the FRONT leg.
Come back to starting position.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Balance
Starting with the feet next to each other, hold dumbbells in each hands.
Lunge back by placing one of your legs behind you.
Drop your knee to the floor whilst making sure the front knee does not pass in front of the toes of the front foot.
Make sure that most of your weight is on the FRONT leg.
Come back to starting position.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Shoulder injuries
Balance
Starting with the feet next to each other, hold a dumbbell in each hand.
Lift one of your legs forward.
Lunge back by placing one of your legs behind you.
Make sure that most of your weight is on the FRONT leg.
Come back and lift your knee and avoid putting your foot on the ground.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Balance
Starting with the feet next to each other, hold a dumbbell at shoulder level. Lunge back by placing one of your legs behind you and lifting the dumbbell up (over your head) at the same time.
Drop your knee to the floor whilst making sure the front knee does not pass in front of the toes of the front foot.
Make sure that most of your weight is on the FRONT leg.
Come back to starting position.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Shoulder injuries
Balance
Starting with the feet next to each other, place a barbell on your shoulder (or in front of your shoulder to increase difficulty).
Lunge back by placing one of your legs behind you.
Drop your knee to the floor whilst making sure the front knee does not pass in front of the toes of the front foot.
Make sure that most of your weight is on the FRONT leg.
Come back to starting position.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Starting with one of your feet on a bench/chair behind you.
Drop your back knee towards the floor
Make sure that most of your weight is on the FRONT leg.
Do not lean forward.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Adductor muscle injury
Osteitis pubis
Balance
Starting with one of your feet on a bench/chair behind you and holding dumbells.
Drop your back knee towards the floor
Make sure that most of your weight is on the FRONT leg.
Do not lean forward.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Adductor muscle injury
Osteitis pubis
Balance
Start in a lunge position.
Jump up and swap leg positions.
Keep your weight on the front leg. Keep your torso straight.
Will help
Advanced return to sport protocols
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Adductor muscle injury
Osteitis pubis
Balance
Start in a lunge position.
Jump up and swap leg positions and jump over a line.
Keep your weight on the front leg. Keep your torso straight.
Will help
Advanced return to sport protocols
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Adductor muscle injury
Osteitis pubis
Balance