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Hip Exercises

helping patients to manage their muscle and joint problems

Exercises to Improve your Muscle & Joint Problem

Below are a series of exercises which aim to improve muscle strength and joint movement of the lower limb.

They are provided in 3 different levels of difficulty. 

If the exercises you have been provided within the MSK assist app are too difficult or have become too easy try these exercises.

 Find the level that suits you and get started!

Basic Level Exercises

Knee slide

Lying on your back with your unaffected knee bent and the affected knee straight, slide the heel of your straight leg towards your buttock as you bend your knee.
Try to get your feet side by side and then return to original position.

Continue the exercise for 30 seconds.

The goal is to do 3-5 sets.

Hip Flexion (single leg)

While lying on your back, bend your knees. Raise one knee towards your chest then use your hands to pull your knee to your chest.
Hold this position for 20/30seconds. The resting leg should remain bent with your foot flat on the floor.
Repeat the exercise 3-5 times.

Double Leg Bridge

While lying on your back, knees bent and feet flat on the floor, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor or bed as creating a ‘Bridge’ with your body.
Hold for 5 secs and then lower yourself and repeat for 30 seconds.
The goal is to do 3-5 sets.

Hip Abduction (standing)

While standing, raise your leg out to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Use your arms for support if needed for balance and safety.
Repeat the exercise for 30 seconds.
The goal is to do 3-5 sets.

Single Leg Balance

Stand on one leg and maintain your balance. Maintain a slightly bent knee on the stance side.
Hold and maintain your balance for 20/30 seconds.
Repeat 3-5 times.

Moderate Level Exercises

Basic clam

Lie on your side with your knees bent and feet together. Rotate the top knee outward and away from the bottom knee keeping your heels together.
Repeat the exercise for 30 seconds.
The goal is to do 3-5 sets.

Single Leg Bridge

While lying on your back, bend your knees, feet flat on the floor and then then lift one leg off the floor. Next, tighten your lower abdominals, squeeze your buttocks and raise your buttocks off the floor or bed as creating a ‘Bridge’ with your body.
Hold for 5 secs and then lower yourself and repeat for 30 secs.
The goal is to do 3-5 sets.

Partial Squat

Standing with feet shoulder width apart slowly bend your knees a small amount and then return to the upright starting position. Be mindful of keeping your weight in your heels.
Repeat the exercise for 30 secs then rest and repeat.
The aim is to do 3-5 sets.

Hip Abduction

While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Keep your leg in-line with your body.
The bottom leg can be bent to stabilise your body.
Repeat the exercise for 30 seconds.
The goal is to do 3-5 sets.

Hip external rotation (stretch)

Lie on your back with both knees bent and your feet flat on the floor.
Put the ankle of your affected leg on your opposite thigh near your knee.
Use your hand to gently push the knee away from your body until you feel a gentle stretch around your hip.
Hold the stretch for 15 to 30 seconds.
Repeat 2 to 4 times.

Advanced Level Exercises

Single Leg Bridge (marching)

Lay on your back with your knees bent.
Through tightening your buttock muscles, raise your bottom off the floor. Whilst maintaining this position, lift one foot off the floor at a time (in a marching action).
Repeat the exercise for 30 seconds.
The goal is to do 3-5 sets.

Full Squat

Standing with your feet shoulder width apart bend your knees and lower yourself down until your knee is at a 90 degree angle. Then push up to return to the starting upright position keeping your weight in your heels.
Repeat for 30 secs.
Aim to do 3-5 sets.

Bulgarian split-squat

Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench. Your leading leg should be half a metre or so in front of bench.
Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee travel beyond your toes.
Drive up through your front heel back to the starting position, again keeping your movements measured.
Repeat the exercise for 30 seconds.
The goal is to do 3-5 sets.

Monster walks

Start in standing position and place resistance band around both feet. Cross the band over and hold the ends of the resistance band in each hand.
The exercise is to move one leg sideways against the resistance of the band. Then bring the standing leg inwards (releasing the resistance on the band).
Repeat this movement for a number of steps in one direction and then repeat in the other direction.
Repeat the exercise for 30 seconds.
The goal is to do 3-5 sets.

Hip external rotation level 2 (stretch)

Begin lying on your back with your knees bent and feet positioned flat on the floor
Place your right ankle over your left knee
Grab your left knee and pull it in towards your chest until you feel a stretch in your right gluteal muscles.
Hold for 15 to 20 seconds and then repeat on the right side.
Aim for 3 repetitions on each side.