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Extremity training: foot, knee, hip

Every Tuesday & Friday - Directly in the practice
Physiotherapeutic group training for feet, knees and hips. Improves mobility, strength and posture of the lower extremities.
heimphysio andreas mondl physiotherapeut

The information on this page has been checked by the physiotherapist Andreas Mondl.

Description

The group training program “Lower Extremity Training – Foot, Knee, Hip” focuses on improving the position of the feet and legs as well as the posture of the lower extremities. It aims to strengthen the muscles of the foot, knee and hip, improve mobility and correct poor posture. We use targeted exercises to promote stability, mobility and correct alignment of the lower limbs. The training is suitable for participants of all fitness levels and supports both rehabilitation and the prevention of complaints.

Trainer Andreas Mondl
Focus Improvement of the foot and leg position
Group type Open
Level Beginners
When Tuesday 16:30 & Friday 08:00
Frequency 2 x per week
Duration 60 minutes
Max. Participants 6 persons
Price 25 € per group lesson
Reimbursement of costs with prescription approx. 80 %

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Who this training is suitable for

Training for the lower extremities is ideal for:

  • People with foot, knee or hip problems: Particularly suitable for people with pain or restricted movement in these areas.
  • People with poor posture: People who suffer from a malposition of the foot or legs (e.g. knock-knees or bowlegs) can improve their posture with targeted exercises.
  • Seniors: Older adults benefit from exercises to strengthen joints, improve mobility and prevent falls.
  • Athletes: Athletically active people who want to improve their leg and foot stability or prevent injuries.
  • People in rehabilitation: People recovering from an injury or operation in the lower extremities will find support in a structured training approach.
  • People who want to improve their general posture: The training helps to correct posture and prevent incorrect posture.

Topics and exercises

  1. Mobilization of the joints:
    • Foot, knee, hip: Exercises to increase mobility in the joints, such as gentle circles of the feet and hip mobilizations.
    • Objective: To improve freedom of movement and relieve stiffness.
  2. Strengthening exercises for feet, knees and hips:
    • Muscle strengthening: Exercises such as calf raises, squats and hip bridges to strengthen the lower extremities.
    • Focus: stabilizing the joints and improving muscle strength to prevent injuries.
  3. Posture training and foot position:
    • Posture analysis: Instructions for correcting foot misalignments (e.g. flat foot, fallen arches) and optimizing the leg axis.
    • Corrective exercises: strengthening the muscles of the arch of the foot and the leg stabilizers.
  4. Coordination and balance:
    • Coordination training: exercises such as standing on one leg or balance board exercises to improve the interaction of muscles and nerves.
    • Objective: To promote stability and reduce the risk of falling.
  5. Functional movements:
    • Imitate everyday movements: Movement sequences such as climbing stairs and squatting to support mobility and stability in everyday life.
    • Exercise examples: Lunges, walking sideways and step-ups.
  6. Stretching exercises:
    • Increase flexibility: Stretching the calf, thigh and hip muscles to relieve tension.
    • Benefit: Improves mobility and supports joint health.
  7. Relaxation techniques:
    • After the workout: Relaxing stretches and breathing exercises to loosen up the muscles and reduce stress.

Course objectives

The training aims to improve the mobility, strength and stability of the foot, knee and hip. It relieves pain, corrects poor posture and strengthens the muscles for safe movement in everyday life. Relaxation techniques also promote general well-being.

Cardio

Muscle

Mobility

Relaxation

Coordination

Group training for the lower extremities has the following objectives:

  • Improving mobility: promoting joint mobility in the foot, knee and hip to achieve better freedom of movement in everyday life.
  • Strengthening the muscles: Strengthening the relevant muscle groups to support and stabilize the joints.
  • Pain relief: Reduction of chronic or acute pain in the lower extremities through targeted exercises.
  • Correction of misalignments: Improvement of the foot and leg axis to prevent incorrect posture.
  • Coordination and balance: improving balance to reduce the risk of falling, especially in older people.
  • Relaxation and stress reduction: promoting general well-being through relaxing techniques and the combination of movement and conscious breathing.

Preparation for a full-body circuit training class

  1. Health clarification (optional):
    It is recommended that you consult a doctor or physiotherapist beforehand, especially if you have existing complaints in the area of your feet, knees or hips.
  2. Suitable sports clothing:
    Comfortable, functional clothing that offers freedom of movement. The clothing should be breathable.
  3. Yoga mat and towel:
    Having your own yoga mat and towel is helpful to increase comfort during exercises, especially floor exercises.
  4. Water and small aids:
    A bottle of water is important to stay hydrated during training. If necessary, small aids such as resistance bands can also be brought along.
  5. Positive attitude:
    Come with an open and motivated attitude in order to perform the exercises to the best of your ability and promote your own progress.
  6. Understand your own limits:
    Know your physical limits and respect them during training. Inform the trainer if you feel pain or discomfort so that the exercises can be adjusted.

FAQ Whole body circuit training

Frequently asked questions about full-body circuit training

Circuit training is a structured training method that performs exercises in a set sequence at stations. It combines strength and endurance training for an effective full-body workout.
Circuit training is suitable for all fitness levels, from beginner to advanced. It can be adapted to individual goals such as fitness, weight loss or muscle building.
No, no special previous knowledge is necessary. The trainer provides instructions and adjustments so that everyone can perform the exercises safely.
The training session lasts 60 minutes.

Bring comfortable sportswear, non-slip shoes, a towel and a water bottle.

If you have any health concerns, it is recommended that you consult a doctor or physiotherapist before taking part in training.
Regular participation, e.g. two to three times a week, is recommended in order to achieve progress.
The training should not be painful. Inform the trainer immediately if you feel any pain.
Circuit training includes a variety of exercises such as squats, press-ups, burpees, planks and lunges. These can be performed with body weight, free weights or resistance bands.

Make a note of your progress, such as the number of repetitions or the duration of the exercises, and communicate regularly with the trainer.

Yes, many of the exercises can also be done at home. The trainer can recommend an adapted program for home training.

Integrate the exercises you have learned into your daily routine and make sure you eat a balanced diet and get enough rest. Regular exercise is the key to long-term results.
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