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While these hip exercises may not seem difficult upon first glance, to perform them correctly requires adequate muscle strength and control. They are great to add in later into your recovery program as you become stronger and are able to continue to progress your hip exercises.
Check out the youtube playlist at the bottom of the page for demonstrations on how to properly perform each exercise.
Side Lying Hip Abduction:
Equipment needed: floor mat, pillow (optional)
1. Lie on your side with your legs stacked on top of each other. You can place a pillow between your knees for comfort. Rest your head on your lower arm to avoid straining your neck. Use your top arm to stabilize your body.
2. Pull your belly button in to engage your core, then lift your top leg up towards the ceiling to about 45 degrees. Make sure to keep your toes pointed forward and your hips stacked on top of eachother (no rolling forward or backward). When lifting your leg, it should not come out in front of you. Try to keep it inline with your upper body, or slightly behind you in extension.
3. Hold for 2 seconds at the top, then slowly lower your leg back to the starting position.
4. Repeat about 10 times, or until you feel muscle fatigue. If you find you need more control, you can bring your bottom leg out in front of you slightly, bending at the knee.
Bridges with Ball:
Equipment needed: floor mat, ball or rolled towel
1. Start by lying on your back with your knees bent, and a ball (or rolled towel) between your knees. Keep your feet flat on the floor, about hip-width apart.
2. Contract your buttocks and lift your hips off the floor towards the ceiling, being careful not to arch the low back.
3. Simultaneously, squeeze the ball between your knees. Return to the starting position.
4. Repeat 10-15 times, or until you feel your buttocks muscles fatigue. As this gets easier, consider holding a weight on your abdomen for an extra challenge.
Supine Straight Leg Raise:
Equipment needed: floor mat
1. Lie on your back with your legs stretched out in front of you, toes pointing towards the ceiling.
2. Bend one knee and place your foot on the floor, leaving the opposite leg stretched out with the toes pointing upward.
3. Raise your outstretched leg until your knee is even with the bent knee of your opposite leg (you don’t need to go any higher). Hold for 2-5 seconds at the top, then slowly lower your leg back into the starting position.
4. Repeat about 10 times, or until you feel muscle fatigue, and then switch sides.
Supine Eccentric Hip Flexion:
Equipment needed: floor mat, resistance band (optional)
1. Lie on your back with your legs stretched out in front of you, toes pointing towards the ceiling.
2. Bend one knee and place your foot on the floor, leaving the opposite leg stretched out with the toes pointing upward.
3. If using a band, wrap it around the forefoot of your outstretched leg, grasping both sides in each of your hands.
4. Raise your outstretched leg until your knees are level, then slowly lower your leg against the resistance of the band returning to the starting position. On your way down, try counting down from 5 to ensure you are lowering the leg slowly enough for a controlled eccentric contraction. If you are not using a band, pay extra attention to ensure you are lowering the leg slowly.
5. Repeat about 10 times, or until you feel your muscles fatigue. You can perform this exercise on the opposite leg as well.
Sit to Stand Without Hands:
Equipment needed: sturdy chair
1. Sit in a chair and place your hands straight out in front of you with the palms down and arms parallel to the floor.
2. Lean forward, and raise up to a standing position.
3. Make sure to avoid locking your knees or allowing them to cave in during the exercise.
4. Slowly sit back down into the chair, controlling your body throughout the entire lowering movement.
5. Repeat about 10-15 times, or until you feel your legs begin to fatigue.
Check out our youtube channel for more information on how to perform exercises and find answers to your PT questions. Need more specific help or want a customized exercise program? Download the OneStep Digital Physical Therapy app to consult with a licensed physical therapist today!
