Here are a few exercises to strengthen the front and back of the hip. Add these exercises into your weekly routine to help prevent injuries or to help recover from a hip injury.
For detailed cueing for all of the exercise below, please sign up here and try the video which runs you through each exercise in detail (free 14-day trial available). There are also rehab exercises for shoulder, back, wrist and other common injuries.
Standing knee lift using a band
-10-15 reps on each side (slow & controlled!)
-Keep the head up, shoulders back & down and TVA activated
-Put the band around the feet. Balance on one leg, flex the foot and lift the knee as high as you can without leaning back. Hold for 1 second at the top and then slowly lower it back down.
Lying clamshell
-10-15 reps on each side (slow & controlled reps)
-Keep the spine long, shoulders back & down and TVA activated
-Put the band above the knees, and make sure your hips are stacked.
- Squeezing the heels together, lift the top knee up as high as it can go without letting the top hip to open. Hold for 1 second at the top and squeeze the glute, and then slowly lower it back down.
Lying clamshell with heels lifted
-10-15 reps on each side (slow & controlled reps)
-Keep the spine long, shoulders back & down and TVA activated
-Put the band above the knees, and make sure your hips are stacked. Lift the heels up.
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