10 Rebounder exercises for lower limb control

Improve Strength, Proprioception, Control and Ultimate Stability of the Lower Limb using a rebounder.

There are many physical benefits from using a trampette or rebounder e.g. improving cardiovascular fitness and core control.

As a Physiotherapist, I prefer to use a rebounder specifically to improve a client’s strength, proprioception, control and ultimate stability of the lower limb.

The exercises listed below are suitable for any person who wishes to improve the stability of their lower limb joints. I have included easy, intermediate and advanced exercises for guidance.

Part of the Solution

It is recommended that the more difficult tasks are perfected on a stable surface before progressing to a rebounder or unstable surface.

These drills are especially useful for our clients who are recovering from a hip/knee/ankle injury or surgery (most ACL conservative or post-op protocols will include rebounder work).

Athletes without injury will also find these exercises of benefit to help prevent injury and improve performance, in conjunction with their stable surface training. The rebounder adds a new stimulus which can then lead to adaptation.

On the other hand, those with osteoarthritis will favour the use of a rebounder for gentle and functional movements as it reduces the joint impact forces.

IF YOU ARE POST INJURY OR SURGERY, PLEASE CONSULT YOUR LOCAL THERAPIST BEFORE USING THESE SUGGESTED EXERCISES.

EASY

1 Heel raises 

2 Jogging

3 Jumping

4 Single leg stands

INTERMEDIATE

5 single leg squat

6 Hopping/alternate leg hopping

7 Jog/balance

8 Directional squat jumps

ADVANCED

9 Jump on/off (straight or multi-directional)

10 Hop on/off (straight or multi-directional)

Check the video here:

Remember progress from:

• Stable to Unstable
• Single reps to multiple reps
• 2 feet to one foot
• Single plane to multi directions

 Sarah Marshall 

Chartered Physiotherapist