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A Lower Limb Exercise – the Sagittal Workout

therapyroom1 picture of a patient who is rolling a foam roller under her feet to exercise the hip, knee and ankle

The sagittal workout is a lower limb (hip to foot) exercise that everyone can do. It is designed for people who spend a lot of time at their desks, senior adults, or those with for example hip, knee, or ankle injuries who are rehabilitating.

This exercise is designed to work your muscles, improve circulation, reduce leg cramps, calf pain, and much more. Many of our patients have tried this and felt the benefits. Trust me, it looks simple but it’s highly effective and you will feel the effects immediately, in the quadriceps, calf muscles, shins, glutes, and much more. We also use this exercise with patients with diabetes, osteoporosis, strokes, as well as other neurological conditions.

Additionally, when we designed this exercise at Therapyroom1 we took the principal for this exercise and added a more advanced level you can try too.

Level: Beginners to Advanced Stage

Equipment: A chair to sit on, a foam roller or soda bottle filled with water.


  • Sit in a chair as in the picture
  • Place the foam roller under your feet (see inset image), use only the front of your foot for this exercise.
  • Start with the foam roller placed back as close to the chair as possible and slowly roll the foam roller away from you, then bring it back in towards you again.
  • (keep both feet in contact with the foam roller as forwards towards the middle of your foot)
  • Repeat.
RepsSetsTime (seconds)
 130 seconds
 21 minute each set

Advancement of this Exercise

Slide your bottom down the chair 3 inches towards the front of the chair.

RepsSetsTime (seconds)
 130 seconds
 21 minute each set

Note:// Although these exercises are designed for you to help yourself, we always urge caution in all rehabilitation exercises that you do.

Do not over do this exercise.

If you feel pain or are worried that you are not doing the exercise properly then call us 01522 511834 and make an appointment to one of our highly trained practitioners or therapists.

(In clinic Covid-19 rules – safe distancing, face masks and gloves must be worn at all times)