GENERAL INFORMATION ON
HIP STRENGTHENING

Note:
Please consult with your Osteopath prior to commencing these exercises

Try and perform all Hip Exercises whilst contracting your Core and Pelvic Floor


BASIC


Deep Hip Flexor Activation Strengthening (Illiacus Strengthening)
Lie on your back with your knees bent up and your feet on the floor. Place your fingers feeling just on the inside of your pelvic bones. Relax your whole body and gently draw your hips into their sockets (this is a very slight movement) and hold for 3 seconds then relax. You should feel the muscles deep within your hip joint activate under your fingers. Perform 3 sets of 10 repetitions, three times per day.


Deep Hip External Rotators Activation Strengthening
Lie on your side with your knees slightly bent (approx 25 degrees). Relax all parts of your body and breath. Place your hand on your buttock muscles and gently activate your hip muscles by starting to lift your leg up (do not actually lift your leg too much just feel for the muscles to start to turn on and that's it), hold for 3 seconds, then relax. You should feel the muscles deep within your hip activate under your fingers. Perform 3 sets of 10 repetitions, three times per day.


Deep Hip External Rotators Activation Strengthening
Lie on your side with your knees slightly bent (approx 70 degrees). Relax all parts of your body and breath. Place your hand on your buttock muscles and gently squeeze your ankles together, hold for 3 seconds, then relax. You should feel the muscles deep within your hip activate under your fingers. Perform 3 sets of 10 repetitions, three times per day.


Clam (Gluteal Strengthening)
Lie on your side with your knees bent (ankles together).Place your top hand on your gluteal area (as shown). Slowly bring your top leg up (knees coming away from each other) and feel for activation of your gluteal muscles. Hold a contraction for 3-5 seconds and then slowly drop your knee down. Perform 3 sets of 10 repetitions, three times per day.




INTERMEDIATE


Hip Flexion Strengthening (Lying Down)
Lie on your back with your legs together. Gently raise one leg up 45 degrees, hold for 3 seconds and then slowly lower it down. Perform 3 sets of 10 repetitions, three times per day.


Hip Flexion Strengthening (Standing)
Stand against a wall with your legs together. Gently lift one leg straight up 45 degrees, hold for 3 seconds and then slowly lower it down. Perform 3 sets of 10 repetitions, three times per day.

Hip and Knee Flexion Strengthening (Lying Down)
Lie on your back with your legs together. Gently raise one leg up, bend your knee and bring it towards your chest, hold for 3 seconds and then slowly lower it back down to the start position. Perform 3 sets of 10 repetitions, three times per day.


Hip and Knee Flexion Strengthening (Standing)
Stand against a wall with your legs together. Gently raise one leg up, bend your knee and bring it towards your chest, hold for 3 seconds and then slowly lower it back down to the start position.
Perform 3 sets of 10 repetitions, three times per day.


Hip Flexion and Outwards Rotation Strengthening (External Rotation Strengthening)
Lie on your back with your legs together. Gently raise one leg up 45 degrees, rotate your foot and leg outwards, hold for 3 seconds and then slowly lower it down. Perform 3 sets of 10 repetitions, three times per day.



Hip Flexion and Inwards Rotation Strengthening (Internal Rotation Strengthening)
Lie on your back with your legs together. Gently raise one leg up 45 degrees, rotate your foot and leg inwards, hold for 3 seconds and then slowly lower it down. Perform 3 sets of 10 repetitions, three times per day.


Hip Abduction Strengthening
Lie on your side with your legs together. Gently raise your top leg up side ways as high as possible, hold for 3 seconds and then slowly lower it down. Perform 3 sets of 10 repetitions, three times per day.


Hip Side Swing Strengthening (Standing) - Abduction Strengthening
Stand with one hand resting on a table with your legs together. Gently lift one leg away from your body
to the end, hold for 3 seconds and then slowly lower it down.
Perform 3 sets of 10 repetitions, three times per day.

Hip Groin Strengthening (Adduction Strengthening)
Lie on your side with your top leg bent in front of you to allow your bottom leg enough room to lift. Gently raise your lower leg up side ways as high as possible, hold for 3 seconds and then slowly lower it down. Perform 3 sets of 10 repetitions, three times per day.



Hip Groin Strengthening (Standing) - Adduction Strengthening
Stand with one hand resting on a table with your legs together. Gently lift one leg away from your body
to the end, hold for 3 seconds and then slowly lower it down.
Perform 3 sets of 10 repetitions, three times per day.


Hip Abduction and Extension Strengthening
Lie on your side with your bottom leg straight and your top knee bent. Gently raise your top leg up slightly and bring it backwards (extend) as far back as possible, hold for 3 seconds and then slowly return it back to the start position. Perform 3 sets of 10 repetitions, three times per day.


INTERMEDIATE PROGRESSION


Hip and Knee Flexion Resistance Strengthening (Lying Down)
Gently raise one leg up, bend your knee and bring it towards your chest with your hip at 90 degrees. Place your hand on your knee and resist it moving further toward your chest, hold for 3 seconds and then relax. Your hip should not move and you should feel the muscles in your hip contract.
Perform 3 sets of 10 repetitions, three times per day.



Both Hips Flexion Strengthening (Lying Down)
Lie on your back with your legs together. Gently raise both legs up 45 degrees, hold for 3 seconds and then slowly lower them down. Perform 3 sets of 10 repetitions, three times per day.


Both Hips Flexion and Outwards Rotation Strengthening (External Rotation Strengthening)
Lie on your back with your legs together. Gently raise both legs up 45 degrees, rotate your feet and legs outwards, hold for 3 seconds and then slowly rotate them back and lower the legs down.
Perform 3 sets of 10 repetitions, three times per day.


Both Hips Flexion and Inwards Rotation Strengthening (Internal Rotation Strengthening)
Lie on your back with your legs together. Gently raise both legs up 45 degrees, rotate your feet and legs inwards, hold for 3 seconds and then slowly rotate them back and lower the legs down. Perform 3 sets of 10 repetitions, three times per day.

Hip Extension Strengthening (Lying Down)
Lie on your front with one leg straight and the other knee bent to 90 degrees.Gently raise the bent knee off the floor, hold for 3 seconds and then slowly lower it back down to the start position.
Perform 3 sets of 10 repetitions, three times per day.


Both Hips Extension Strengthening (Lying Down)
Lie on your front with
both legs straight. .Gently raise both legs up off the floor, hold for 3 seconds and then slowly lower it back down to the start position.
Perform 3 sets of 10 repetitions, three times per day.


ADVANCED


Advanced Clam (Advanced Gluteal Strengthening)
Lie on your side with your knees bent (ankles together). Lift your bottom leg slightly off the floor and then slowly bring your top leg up (knees coming away from each other) and feel for activation of your gluteal muscles. Hold a contraction for 3-5 seconds and then slowly drop your knee down. Perform 3 sets of 10 repetitions, three times per day.


Hip Air Cycling Strengthening
Lie on your back and lift both your legs up. Perform the cycling action with your legs. Commence with 10-15 seconds and progress. Perform 3 sets of 10 repetitions, three times per day.


Scissor Kick Hip Strengthening (Lying Face Up)
Lie on your back with your legs together. Gently raise both legs up 45 degrees and then alternately raise and lower each leg in a scissor motion without touching the floor. Commence with 10-15 seconds and progress. Perform 3 sets of 10 repetitions, three times per day.


Scissor Kick Hip Strengthening (Lying Face Down)
Lie face down with your legs together. Gently raise both legs up about 45 degrees and then alternately raise and lower each leg in a scissor motion without touching the floor. Commence with 10-15 seconds and progress. Perform 3 sets of 10 repetitions, three times per day.


RESISTANCE BAND

Hip and Knee Strengthening (Knee Extension) Resistance Band
Secure the band on an object (at the level oslightly above head height) and to your ankle. Start lying face down with your knee bent 90 degrees (theraband running over your body) and gently lower your foot close to the ground, hold for 3 seconds and then return to the starting position. Perform 3 sets of 10 repetitions, three times per day.



Hip and Knee Strengthening (Knee Flexion) Resistance Band
Secure the band on an object (at the level of about head height) and to your ankle. Start lying face down with your leg straight (theraband running away from your ankle) and gently raise your foot up until your knee is bent past 90 degrees, hold for 3 seconds and then return to the starting position. Perform 3 sets of 10 repetitions, three times per day.


Knee Extension Seated (Resistance Band)
Secure the band to a chair (at the level of ankle height) and to your ankle. Start seated in the upright position with the band  running backwards from your ankle. Gently extend your leg up to the level of your knee,hold for 3 seconds and then back to the start position. Perform 3 sets of 10 repetitions, three times per day.


Leg Flexion Resistance Band
Secure the band on an object (at ankle level) and onto your ankle starting with your leg by the side of your other leg. Stand facing away from the point where the band is secured. Keeping your knee straight, gently lift your leg in an arc forwards as up to the level of your knee (keep your body straight), hold for 3 seconds and then back to the start position. Perform 3 sets of 10 repetitions, three times per day.

Leg Extension Resistance Band
Secure the band on an object at ankle level and onto your ankle starting with your leg by the side of your other leg. Stand facing the point where the band is secured. Keeping your knee straight, gently lift your leg backwards as far as you can keeping the rest of your body straight, hold for 3 seconds and then back to the start position. Perform 3 sets of 10 repetitions, three times per day.



Hip Abduction Strengthening Resistance Band
Lie on your back with the resistance band tied around both ankles (legs slightly apart). Gently bring both legs away from each other, hold for 3 seconds and then return them back to the start position. Perform 3 sets of 10 repetitions, three times per day.


Hip Adduction Strengthening Resistance Band
Secure the band on an object (at ankle level) and onto your ankle on the same side starting with your leg by the side of your other leg. Stand adjacent to the point where the band is secured. Keeping your knee straight, gently lift your leg in an arc away from the point of resistance across your other leg as far as you can (keeping the rest of your body straight), hold for 3 seconds and then back to the start position. Perform 3 sets of 10 repetitions, three times per day.

Hip Abduction Strengthening Resistance Band
Secure the band on an object (at ankle level) and onto your ankle on the opposite side.stand adjacent to the point where the band is secured. Keeping your knee straight, gently lift your leg away from your body in an arc as far as you can (keeping the rest of your body straight) hold for 3 seconds and then back to the start position. Perform 3 sets of 10 repetitions, three times per day.


Seated Hip Internal Rotation Strengthening  Resistance Band
Secure the band to a chair (at the level of ankle height) and to your ankle on the opposite side (knees together). Start seated in the upright position with the band attached to your ankle running across the back of the other ankle attached to the chair behind the opposite ankle. Keep your knees together and gently rotate your leg by bringing your ankle in an arc away from your other ankle, hold for 3 seconds and then back to the start position. Perform 3 sets of 10 repetitions, three times per day.


Seated Hip External Rotation Strengthening Resistance Band
Secure the band to a chair (at the level of ankle height) and to your ankle on the same side (knees together). Start seated in the upright position with the band attached to the leg of the chair closes to your ankle. Keep your knees together and gently rotate your leg by bringing your ankle in an arc across the opposite leg as far as you can, hold for 3 seconds, hold for  and then back to the start position.
Perform 3 sets of 10 repetitions, three times per day.

Both Hips External Rotation Resistance Band
Secure the band around your thighs close to your knees (knees together). Sit on the floor (resting on your elbows) with your feet together. Gently bring your knees apart as far as comfortable, hold for 3 seconds, and then slowly back to the start position. Perform 3 sets of 10 repetitions, three times per day.


Both Hips Internal Rotation Resistance Band
Lie face down with your knees bent and the resistance band secured around both ankles. Gently bring your ankles apart creating resistance as far as comfortable, hold for 3 seconds, and then slowly back to the start position. Perform 3 sets of 10 repetitions, three times per day.


Squats (Resistance Band)
Secure the band under both feet and in both hands (standing upright). Start the exercise by moving the hips back and bending the knees and hips to lower the body, hold for 3 seconds then return to the upright position. The knees should be in line with the mid line of the toes (the toes should be pointed slightly outwards from the center). Keep your head in an upright position. Note: Start with shallow (squat 1/2 to 3/4 way down) and work down to deeper/full squats.  Perform 3 sets of 10 repetitions, three times per day.



Lunge (Resistance Band)
Secure the band under your front foot and in both hands at chest level (elbows bent up to chest). Bend the knee of your back leg with toes planted on the floor and heel up. Keep your back straight and bend your front knee (lowering your body), hold for 3 seconds  then slowly return back to the upright position. Perform 3 sets of 10 repetitions, three times per day.



FIT BALL


Both Hips Adduction Strengthening Fit Ball
Lie on your back with your legs straight and a ball between your ankles. Gently squeeze, hold for 3 seconds, and then rest.

Perform 3 sets of 10 repetitions, three times per day.


Both Hips Internal Rotation and Adduction Strengthening Fit Ball
Lie on your back with your knees bent and a ball between your knees. Gently squeeze, hold for 3 seconds, and then rest. Perform 3 sets of 10 repetitions, three times per day.



BRIDGE EXERCISE PROGRESSION

Progress through each exercise in order
The Bridge
  1. Lie on your back with your hands by your side, your knees bent and feet flat on the floor (feet under knees).
  2. Tighten your abdominal (TA & Pelvic Floor) and then buttock muscles (Gluteal Muscles).
  3. Lift your hips up and create a straight line from your knees to shoulders (Do not arch your back too much).
  4. You may lose some core activation during the lift so activate your core again (try to pull your belly button back toward your spine).
  5. Remember to breathe through the exercise.
  6. Aim to start for holding for 5 seconds and build up to 15-20 seconds.
  7. Perform 10 repetitions 3 times per day and .

The Bridge - Arms Crossed
Perform The Bridge with your arms crossed.

The Bridge - One Leg Raised
Perform The Bridge with arms by your side and with one leg straight up at 45 degrees.

The Bridge - arms Crossed and One Leg Raised
Perform The Bridge with arms crossed and with one leg straight up at 45 degrees.




WEIGHTS


Squats with Bar Bell
Begin from a standing position with the weight of the bar braced across the base of the neck. Start the exercise by moving the hips back and bending the knees and hips to lower the body, hold for 3 seconds  then return to the upright position. The knees should be in line with the mid line of the toes (the toes should be pointed slightly outwards from the center). Keep your head in an upright position. Perform 3 sets of 10 repetitions, three times per day.
Note:
Start with shallow (squat 1/2 to 3/4 way down) and work down to deeper/full squats.




Knee Extension Lifts
These exercises are performed with gym equipment and should be performed with instruction from a gym instructor. Ensure good posture and upper body stability throughout this exercise. Place a resistance machine weights on your feet and perform a leg extension, hold for 3 seconds and then return to the start position. Perform 3 sets of 10 repetitions, three times per day.

Leg Press (Quadriceps)
A simple gym equipment based exercise which focuses on strengthening the quadriceps muscles. This exercise should be initially instructed by a gym instructor for proper use. Your back and pelvis should be stabilised during this movement and all the power should be through your legs. Place your feet on a resistance plate, gently press down until your legs are almost straight, hold for 3 seconds and then return to the start position. Perform 3 sets of 10 repetitions, three times per day.