3. Back Leg-Lift
The back leg-lift is a great exercise for strengthening the muscles of the lower back and the patellar tendon at the same time, and doing this exercise just for a few minutes per day can really help both these groups to recover – or help them to be considerably stronger even when you don’t have an existing injury to speak of.
It works pretty much the same way as the side leg-lift, except for the back leg-lift you are traditionally lying your stomach – and much like the side leg-lift, it can be turned into a more advanced exercise by adding ankle weights to it once the tendon has started to recover.
The back leg-lift is prone to injure the back is done to the point of excess: If you feel that any muscle groups are starting to hurt, pull, burn or get tired, that’s your body telling you it’s done enough.