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Hip Exercises
Hip Strengthening – Basic Exercises
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To begin with, the following basic hip strengthening exercises should be performed approximately 10 times, 3 times daily. As your hip strength improves, the exercises can be progressed by gradually increasing the repetitions and strength of contraction provided they do not cause or increase pain.
1) Bridging (figure 1) – begin this hip strengthening exercise lying on your back in the position demonstrated. Slowly lift your bottom pushing through your feet, until your knee, hip and shoulder are in a straight line. Tighten your bottom muscles (gluteals) as you do this. Hold for 2 seconds and repeat 10 times.
2) Hip extension lying (figure 2) – begin this hip strengthening exercise lying on your stomach in the position demonstrated. Keeping your knee straight, slowly lift leg tightening your bottom muscles (gluteals). Hold for 2 seconds and repeat 10 times.
7) Hip flexion (figure 7) – Begin this hip strengthening exercise standing at a bench or table for balance. Slowly lift your knee up as high as you can while keeping your back straight and tightening the muscles at the front of your hip (hip flexors). Hold for 2 seconds and repeat 10 times as far as possible pain free.
1) Bridging (figure 1) – begin this hip strengthening exercise lying on your back in the position demonstrated. Slowly lift your bottom pushing through your feet, until your knee, hip and shoulder are in a straight line. Tighten your bottom muscles (gluteals) as you do this. Hold for 2 seconds and repeat 10 times.
Hip Strengthening – Intermediate Exercises
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The following intermediate hip strengthening exercises should generally be performed 1 – 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on
consecutive days, to allow muscle recovery. As your hip strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises
provided they do not cause or increase pain.
8) Hip extension vs. resistance band (figure 8) – Begin this hip strengthening exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated. Keeping your back and knee straight, slowly take your leg backwards tightening your bottom muscles (gluteals). Perform 3 sets of 10 repetitions as far as possible provided it is pain free.
9) Hip abduction vs. resistance band (figure 9) – Begin this hip strengthening exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated. Keeping your back and knee straight, slowly take your leg to the side tightening the muscles at the side of your thigh / hip (gluteals). Perform 3 sets of 10 repetitions as far as possible provided it is pain free.
13) Lunges (figure 13) – Begin this hip strengthening exercise standing with your back straight in the position demonstrated. Slowly lower your body until your front knee is at a right angle. Keep your knee in line with your middle toe and your feet facing forward. Perform 3 sets of 10 repetitions.
8) Hip extension vs. resistance band (figure 8) – Begin this hip strengthening exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated. Keeping your back and knee straight, slowly take your leg backwards tightening your bottom muscles (gluteals). Perform 3 sets of 10 repetitions as far as possible provided it is pain free.
Hip Strengthening – Advanced Exercises
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The following advanced hip strengthening exercises should generally be performed 1 – 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on
consecutive days, to allow muscle recovery. As your hip strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises
provided they do not cause or increase pain.
14) Single leg squat with Swiss ball (figure 14) – Begin this hip strengthening exercise in standing on one leg with your foot facing forwards. A Swiss ball can be placed between a wall and your lower back to improve your technique. Slowly perform a squat, keeping your back straight. Your knee should not bend beyond right angles and should be in line with your middle toe. Your knee also should not move forward past your toes. Perform 3 sets of 10 repetitions provided the exercise is pain free.
15) Lunges with weight (figure 15) – Begin this hip strengthening exercise standing holding light weights, with your back straight in the position demonstrated. Slowly lower your body until your front knee is at a right angle. Keep your knee in line with your middle toe and your feet facing forwards. Perform 3 sets of 10 repetitions.
16) Single leg bridging (figure 16) – begin this hip strengthening exercise lying on your back in the position demonstrated. Slowly lift your bottom pushing through your foot, until your knee, hip and shoulder are in a straight line. Tighten your bottom muscles (gluteals) as you do this. Hold for 2 seconds and repeat 10 times.
14) Single leg squat with Swiss ball (figure 14) – Begin this hip strengthening exercise in standing on one leg with your foot facing forwards. A Swiss ball can be placed between a wall and your lower back to improve your technique. Slowly perform a squat, keeping your back straight. Your knee should not bend beyond right angles and should be in line with your middle toe. Your knee also should not move forward past your toes. Perform 3 sets of 10 repetitions provided the exercise is pain free.