Exercise Library

Hip Exercises

Hip Ex 1 - Hip Side Push Outs (Hip Abduction)

For the side of the hip. The hip abductors. These are important to provide stability of the hip holding the hip joint in and are often weak, in particular if you have had Lateral Hip Pain or a Total Hip Joint Replacement.

Step 1: Select the number of resistance bands you want to use (2 or more)

Step 2: Decide if you need balance support in the way of the back of a chair, holding onto the kitchen bench or nothing

Step 3: Stand on the stationary platform first then the moving platform.

Step 4: Crouch down a little to bend the knees.

Step 5: Push the leg out that is on the moving platform while keeping the pelvis still so only the push out is moving.

Repeat 20 x on each leg

Hip Ex 2 - Hip Side Pull Ins (Hip Adduction)

For the inside and back of the hip. The hip adductors and extenders. These are important to provide stability of the hip holding the hip joint in and are often weak, in particular if you have had knee or Lateral Hip Pain or a Total Hip Joint Replacement.

Step 1: Select the number of resistance bands you want to use (2 or more)

Step 2: Decide if you need balance support in the way of the back of a chair, holding onto the kitchen bench or nothing

Step 3: Place the adjustable platform in the position you want

Step 4: Place your foot on the adjustable platform first the adjustable then the moving platform.

Step 5: Bend the knee slightly

Step 5: Pull the leg in that is on the moving platform towards the other leg while keeping the pelvis still so only the pull in leg is moving.

Repeat 20 x on each leg