Go-To Movements for Lower Limb Amputees: Rebuild Strength, Boost Confidence, and Thrive
Living with a lower limb amputation—affecting 65% of the 2.1 million U.S. amputees, with 54% due to vascular disease and 45% from trauma—doesn’t mean giving up an active life; it’s a fresh start. Staying active empowers you by strengthening your residual limb, supporting your sound limb, and boosting balance, circulation, and confidence, with or without a prosthetic. According to the Administration for Community Living, millions thrive through movement, and these three simple, powerful exercises are a great way to rebuild strength and reclaim independence. Consult your doctor to tailor them to you.
1. Side-Lying Hip Abduction
Purpose: Strengthen the muscles around your hip and improve balance.
Reps: 3-5 sets of 10-15 repetitions on each side.
How to Do It:
Lie on your side with your residual limb on top. Prop your head up with your arm or a pillow for comfort.
Keep your hips stacked vertically (no leaning forward or back) and slightly bend your natural limb on the bed for support.
Slowly lift your residual limb toward the ceiling, keeping your hip stable—don’t let it roll backward.
Hold for a few seconds at the top, feeling the muscles engage.
Lower your limb back down with control and relax.
Switch sides to work your unaffected leg too.
Why It Works: This move targets your hip abductors, which are crucial for stability whether you’re walking with a prosthetic or relying on your sound limb. Strong hips mean better balance and less strain on your body.
See this visual reference below; please note we did not create this demonstration, so it may not be 100% 1:1 to our instructions above but serves to help our instructions be more visually clear.
2. Prone Hip Extension
Purpose: Strengthen your glutes and improve your standing and gait sequence.
Reps: 3-5 sets of 10-15 repetitions on each side.
How to Do It:
Lie flat on your stomach, resting your head on your arms or a pillow.
Keep your hips pressed into the bed or floor, then slowly raise your residual limb toward the ceiling. Avoid twisting your hips or lifting them off the surface.
Your natural limb stays relaxed and flat on the bed/floor.
Lower your residual limb back down with control and relax.
Repeat on the unaffected side to keep things balanced.
Why It Works: Your glutes power your ability to stand tall and move smoothly. This exercise strengthens them, supporting your posture and gait—whether you’re using a prosthetic or not.
See this visual reference below; please note we did not create this demonstration, so it may not be 100% 1:1 to our instructions above but serves to help our instructions be more visually clear.
3. Single-Leg Sit-to-Stand (or Squats)
Purpose: Strengthen your entire leg (affected and unaffected) and boost balance.
Reps: 3-5 sets of 5-10 repetitions on each side.
How to Do It (with a prosthetic on):
Start seated on a sturdy chair or box.
Hold onto a third point of contact (like a table or walker) for support. Press your affected side into the floor to begin standing.
Align your hip with your knee and shoulders as you rise to a full standing position. Squeeze your glutes at the top to fully engage your hip.
Using your support, slowly lower yourself back down by pushing your hips back first, then bending at the knee (or prosthetic joint).
Once your hip touches the chair/box, stand back up and repeat.
Why It Works: This functional move mimics everyday actions like getting up from a seat. It builds strength in both legs, enhances balance, and prepares you for real-world movement with confidence.
See this visual reference below; please note we did not create this demonstration, so it may not be 100% 1:1 to our instructions above but serves to help our instructions be more visually clear.
Take Charge of Your Strength and Independence
Life after a lower limb amputation is about adaptation, not limitation. These three movements—Side-Lying Hip Abduction, Prone Hip Extension, and Single-Leg Sit-to-Stand—are your foundation for rebuilding strength, improving balance, and stepping into a more confident you. Start slow, listen to your body, and work with a healthcare professional to ensure these exercises fit your unique journey.
Ready to get moving? Your resilience is already shining—now let’s build on it!
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