Our in-house physiotherapist Masoom shares few exercises to strengthen the hip. Read it, follow it and stay fit!

In this blog we shall discuss the basic hip strengthening exercises.

To begin with, the following basic hip strengthening exercises should be performed approximately 10 times, 3 times daily. As your hip strength improves, the exercises can be progressed by gradually increasing the repetitions and strength of contraction provided they do not cause or increase pain.

Bridging

Begin this exercise lying on your back in the position demonstrated. Slowly lift your bottom pushing through your feet, until your knee, hip and shoulder are in a straight line. Tighten your bottom muscles (gluteals) as you do this. Hold for 2 seconds and repeat 10 times.

Adductor Squeeze 

Begin this exercise lying in the position demonstrated with a rolled towel or ball between your knees. Slowly squeeze the ball between your knees tightening your inner thigh muscles (adductors). Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Straight Leg Raise 

Begin this exercise lying on your back with one leg straight and one leg bent. Slowly lift your straight leg to approximately 45 degrees keeping your knee and toes facing the ceiling. Hold for 2 seconds and repeat 10 times provided it is pain free.

Hip Abduction Sidelying

Begin this exercise lying on your side in the position demonstrated. Keeping your back and knee straight and foot facing forwards, slowly take your leg to the side tightening the muscles at the side of your thigh/hip (abductors). Hold for 2 seconds and repeat 10 times as far as possible pain free.

Hip Extension in Lying

Begin this exercise lying on your stomach in the position demonstrated. Keeping your knee straight, slowly lift your leg tightening your bottom muscles (gluteals). Hold for 2 seconds and repeat 10 times.

 

Intermediate and advanced exercises in the next blog.

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