4 Moves for Amputees that Target Important Muscles
Changes in mobility and physical activity after limb loss can affect muscle strength, particularly in the hips and glutes. These muscles play an important role in maintaining balance, stabilizing the pelvis, and supporting movement during everyday activities.
For lower-limb amputees, strengthening these muscles can be an important part of rehabilitation and long-term mobility.
As an amputee, it's important to continue exercising to keep key muscles in good shape. While it’s also important to work out the chest, arms, and abs, we need to remember the posterior chain—the set of muscles primarily responsible for stable movement.
What is the posterior chain?
The posterior chain is a series of muscles along the back of your body, from your spine down to your heels. Your glutes (butt muscles) and hamstrings are two vital muscles that facilitate movement. They work together to ensure that force and movement are possible.
Glutes are responsible for hip extension and pelvic stability. Hip extension allows us to stand upright, while pelvic stability gives us balance and control of our center. To avoid issues such as tight hips or lower-back pain, strengthening your glutes is crucial.
The following exercises target the hips and glutes. Depending on your amputation level, residual limb length, prosthetic components, and current mobility, you may need to modify certain movements or perform them without your prosthesis. Before beginning, ask your physical therapist which variations are appropriate for you.
The exercises
Side-lying clam
- Difficulty: Low
- Starting position: Lie on your side with your knees bent and stacked.
- Exercise: Raise your top knee toward the ceiling, then lower it back to your starting position.
- Repeat for: 2 sets of 12-15 reps. If you wish to challenge yourself, wrap a resistance band around your knees.
Modification: If your amputation level or residual limb length makes it hard to bend or stack your knees, ask your physical therapist about a modified side-lying hip exercise. This exercise aims to strengthen the muscles that stabilize your pelvis without putting uncomfortable pressure on your residual limb.
Fire hydrant
- Difficulty: Medium to High
- Starting position: Begin on your hands and knees, keeping your back and neck straight. Place your hands directly under your shoulders and your knees directly beneath your hips.
- Exercise: Slowly lift your leg out to the side until it's parallel to the ground. Keep your knee and ankle bent at a 90-degree angle. Hold for a few seconds, then return to your starting position.
- Repeat for: 8 repetitions with 3 sets on each side.
Modifications: If kneeling puts uncomfortable pressure on your residual limb, or you can’t maintain a stable hands-and-knees position, don’t force the movement. Depending on your abilities and prosthetic setup, a physical therapist may recommend a supported standing or side-lying hip-abduction exercise instead.
Lying Hip Extension (Hip Bridge)
- Difficulty: Low
- Starting position: Lie face up with your hands at your sides, knees bent, and feet flat on the ground.
- Exercise: Brace your stomach and use your heels to raise your hips toward the ceiling. Squeeze your glutes and keep your spine straight.
Modification: Depending on your amputation level and whether you're wearing your prosthesis, you may need to adjust your foot position or use a supported version of this exercise. Avoid putting uncomfortable pressure on your residual limb, and don’t try to lift your hips if you can’t stay stable. Ask your physical therapist to show you an appropriate bridge variation.
Single-legged hip bridge
- Difficulty: Medium to High
- Starting position: Lie face up with your arms extended at your sides. Bend one knee with your foot flat on the ground and keep your other leg straight.
- Exercise: Use your heel on the ground to raise your hips, keeping your stomach braced and tight. Make sure your extended leg is as straight as possible and your spine is aligned. Continue to squeeze your glutes and keep your back straight without tilting your pelvis.
Safety Note: This is a more advanced version of the standard hip bridge. Try it only if you can keep your pelvis stable and controlled throughout the movement. If you're new to strengthening exercises after limb loss, ask your physical therapist whether this variation is right for you or if a supported alternative would be safer.
Before you begin any of these 4 home exercises, consult with your prosthetist or physical therapist to make sure your body is ready and properly equipped. They may also recommend other workout options that may suit your amputation type and level.
Please comment if you have other suggestions for exercises to improve walking.
Related Reading
How People With Lower-Limb Loss Can Improve Gait Through Exercise
Aquatic Exercises for Amputees: Build Strength With Less Joint Stress
