3 exercises for hip rehab

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.