Exercises-Hip
Hip Strengthening Exercises
The following hip strengthening exercises are designed to improve strength of the muscles of the hip. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.
Begin with the basic hip strengthening exercises. Once these are too easy, they can be replaced with the intermediate hip strengthening exercises. As your strength improves, the advanced exercises can be added to the intermediate program.
Hip Strengthening – Basic Exercises
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.
3) Adductor squeeze (figure 3) – Begin this hip strengthening exercise lying in the position demonstrated with a rolled towel or ball between your knees. Slowly squeeze the ball between your knees tightening your inner thigh muscles (adductors). Hold for 5 seconds and repeat 10 times as hard as possible pain free.
4) Hip abduction sidelying (figure 4) – Begin this hip strengthening exercise lying on your side in the position demonstrated. Keeping your back and knee straight and foot facing forwards, slowly take your leg to the side tightening the muscles at the side of your thigh / hip (abductors). Hold for 2 seconds and repeat 10 times as far as possible pain free.
5) Hip abduction standing (figure 5) – Begin this hip strengthening exercise standing at a bench or
table for balance. Keeping your back and knee straight and foot facing forwards, slowly take your
leg to the side tightening the muscles at the side of your thigh / hip (abductors). Hold for 2 seconds
and repeat 10 times as far as possible pain free.
6) Straight leg raise (figure 6) – Begin this hip strengthening exercise lying on your back with one leg
straight and one leg bent. Slowly lift your straight leg to approximately 45 degrees keeping your
knee and toes facing the ceiling. Hold for 2 seconds and repeat 10 times provided it is pain free.
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.
Hip Strengthening – Intermediate Exercises
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.
10) Hip flexion vs. resistance band (figure 10) – 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 forwards tightening the muscles at the front of your
thigh / hip (hip flexors). Perform 3 sets of 10 repetitions as far as possible provided it is pain free.
11) Hip adduction vs. resistance band (figure 11) – 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 inwards tightening the muscles in the inner thigh /
groin (adductors). Perform 3 sets of 10 repetitions as far as possible provided it is pain free.
12) Squat with Swiss ball (figure 12) – Begin this hip strengthening exercise in standing with your
feet shoulder width apart and your feet 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 knees should be in line with your middle toes and should not move forward past your
toes. Perform 3 sets of 10 repetitions provided the exercise 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.
Hip Strengthening – Advanced Exercises
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.
