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  • Writer's pictureBankstown Physiotherapy

Four Functional Exercises That Everyone Can Do From Home

We know the go, we should all be trying to exercise five times a week to do the best for our physical and mental health. But when most of us think about exercise, we tend to think of those activities that get our heart rate pumping and will leave us huffing and puffing for air. But did you know that these days of exercise can consist of something as simple as some basic muscle strengthening routines?

In actuality, building muscle is one of the mot effective ways to boost our overall health. As well, building muscle means that other physical activities such as running or playing sports will feel less strenuous. This is because we can make sure that our bodies are not absorbing impact in the wrong places.

The amazing news is that not all strengthening exercises need to be tough and most can even be done from the comfort of your own home! Keep reading to check out the list we've compiled of what we think are some of our best strengthening exercises that are suitable for persons of all ages. It is important to note that if you have pre-existing injuries or health conditions it is best to first visit your doctor or physiotherapist for clearance.


This exercise is super simple and all it requires is yourself and a small block or raised surface. Simply step-up onto the block with one foot then follow through with the second. Do ten sets with one leg going first, then switch. This exercise is great as it is quickly builds strength in the quads and glutes which can help to protect the knee and hip joints. This exercise is able to build strength equally on both legs and can in turn strengthen balance, reducing the chance of falls.

For added complexity, this exercise can be completed whilst holding weights on either side of the hips or above the head. This will simultaneously start to build arm strength.


Laying on your back with your knees bent and your feet flat on the floor, squeeze your butt cheeks and lift your butt slowly from the floor. Hold this pose for a ten seconds before lowering yourself slowly back to the floor. This exercise targets our glutes, lower back, knees and hips and is great for those who participate in running and jumping sports.

For added complexity, elevate the shoulders on a bench or step when completing this exercise.

Calf Raises

Calf strength is one of the most important to build as the calf muscles absorb the impact of jumping and landing, reducing the chance of damage to the ankles, knees, lower back and hips. But the calf muscles also protect us from damage that could be caused from everyday tasks such as walking or stepping off a ledge such as a curb. This is vital to prevent damage to the Achilles tendon.

Calf raises are super simple and involve standing flat on the floor then slowing lifting yourself onto the balls of your feet so you are standing on your toes. Hold this for five seconds then lower and repeat. For those who may struggle with balance, the assistance of a wall is recommended.

For added complexity, hold weights on either side of the waist while performing this exercise.

One leg sit to stand

Whenever you find yourself sitting down and ready to get up, try doing so with one leg rather than two. This is a great exercise as moving from sitting to standing is something that we all have to do at least a few times a day, however doing so with one leg can work to build lower limb strength. This exercise is extremely versatile and is great for those who run regularly, but is also ideal for those who want to build strength in their legs, especially those who may be a bit older or shaky.

The great thing about these exercises is that they are simple to do and don't take up an abundance of time. As well, strengthening muscles can insight quicker recovery from activities meaning less periods of inactivity. For more tips like these, visit our website or make a booking to speak to a member of our team by booking online or by calling 97933119.

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