Hip Rehab

The hip joint is a critical part for lower extremity health. Pelvic and gluteal muscle flexibility and strength help with gait, posture and can help prevent lower extremity injuries.

The hip joint is a critical part for lower extremity health. Pelvic and gluteal muscle flexibility and strength help with gait, posture and can help prevent lower extremity injuries.

Stretching Exercises

Strengthening Exercises

Stretching Exercises

  1. Lie on your back, knees bent, feet flat.

  2. Cross your right ankle over your left thigh.

  3. Grab behind your left thigh and gently pull it toward your chest.

  4. Hold for 20–30 seconds. Switch sides.

  1. Lie on your back, knees bent, feet flat.

  2. Cross your right ankle over your left thigh.

  3. Grab behind your left thigh and gently pull it toward your chest.

  4. Hold for 20–30 seconds. Switch sides.

How to:

Goal: stretches gluteal muscles and piriformis

Goal: stretches gluteal muscles and piriformis

Figure Four Strech

How to:

Goal: stretches hip flexors including iliopsoas

Goal: stretches hip flexors including iliopsoas

Kneeling Hip Flexor Stretch

  1. Kneel on your right knee, left foot in front, creating a 90-degree angle at both knees.

  2. Gently shift your weight forward while keeping your torso upright.

  3. You should feel a stretch in the front of your right hip.

  4. Hold for 30 seconds. Switch sides.

  1. Kneel on your right knee, left foot in front, creating a 90-degree angle at both knees.

  2. Gently shift your weight forward while keeping your torso upright.

  3. You should feel a stretch in the front of your right hip.

  4. Hold for 30 seconds. Switch sides.

  1. Sit with the soles of your feet pressed together, knees dropped outward.

  2. Hold your feet with your hands and gently press your knees toward the floor.

  3. Keep your spine straight.

  4. Hold for 30 seconds.

  1. Sit with the soles of your feet pressed together, knees dropped outward.

  2. Hold your feet with your hands and gently press your knees toward the floor.

  3. Keep your spine straight.

  4. Hold for 30 seconds.

How to

How to:

How to:

Goal: stretches inner thighs, groin and hip

Goal: stretches inner thighs, groin and hip

Seater Butterfly Stretch

  1. Lie on your back and loop a strap or towel around your right foot.

  2. Keep your left leg flat as you slowly lift your right leg straight up.

  3. Pull gently with the strap until you feel a stretch in the back of the thigh.

  4. Hold for 30 seconds. Switch legs.

  1. Lie on your back and loop a strap or towel around your right foot.

  2. Keep your left leg flat as you slowly lift your right leg straight up.

  3. Pull gently with the strap until you feel a stretch in the back of the thigh.

  4. Hold for 30 seconds. Switch legs.

How to

How to:

Goal: stretch hamstring and increase hip mobility

Supine Hamstring Stretch

  1. While standing, bend your knee behind you and hold your ankle/foot

  2. Gentle pull ankle/foot towards buttock until stretch is felt to front side of thigh

  3. Hold for 30 seconds, Switch legs

  1. While standing, bend your knee behind you and hold your ankle/foot

  2. Gentle pull ankle/foot towards buttock until stretch is felt to front side of thigh

  3. Hold for 30 seconds, Switch legs

How to

How to:

Goal: stretches quadriceps muscle for flexibility

Quadriceps Stretch

  1. Loop belt or elastic band around foot

  2. While laying flat and leg up above you with knee straight, bring your leg across midline

  3. Cross midline until stretch felt while keep pelvis on floor

  4. Hold for 30 seconds then switch legs

  1. Loop belt or elastic band around foot

  2. While laying flat and leg up above you with knee straight, bring your leg across midline

  3. Cross midline until stretch felt while keep pelvis on floor

  4. Hold for 30 seconds then switch legs

How to

How to:

Goal: stretches IT band

IT Band Stretch

Need more exercises, check out Hep2Go.com for more resources

Need more exercises, check out Hep2Go.com for more resources

Strengthening Exercises

  1. Lie on your back with knees bent, feet hip-width apart.

  2. Tighten your core and glutes, and lift your hips toward the ceiling.

  3. Hold for 2 seconds at the top, then lower slowly.

  4. Do 2–3 sets of 10–15 reps.

How to:

Muscles: gluteus maximus, hamstrings and core

Gluteal Bridges

  1. Lie on your side with knees bent and feet together.

  2. Keeping your feet touching, lift the top knee without moving your pelvis.

  3. Lower slowly with control.

  4. Add a resistance band around your thighs for more challenge.

  5. Do 2–3 sets of 15 reps per side.

How to:

Muscles: gluteus medius and external hip rotators

Clamshells

  1. Lie on your side with knees bent and feet together.

  2. Keeping your knees touching, lift the top foot without moving your pelvis.

  3. Lower slowly with control.

  4. Add a resistance band around your thighs for more challenge.

  5. Do 2–3 sets of 15 reps per side.

How to:

Muscles: Abductors and gluteal muscles

Reverse Clamshell

  1. Lie on your side with the bottom leg straight, top leg bent and placed in front.

  2. Lift your bottom leg toward the ceiling.

  3. Keep your body stable and movement slow.

  4. Do 2–3 sets of 12–15 reps per side.

How to:

Muscles: Adductors (inner thigh/groin)

Side-Lying Hip Adduction

  1. While laying face down with knee straight, lift one leg off the ground

  2. Hold for 10 seconds while maintaing straight knee, repeat for 10 reps

  3. Switch legs

How to:

Muscles: Hamstring & gluteal muscles

Prone Hip Extension

Need more exercises, check out Hep2Go.com for more resources

Need more exercises, check out Hep2Go.com for more resources