Hip physiotherapy exercises

90/90 Hip Lift90/90 Hip Lift, 3 sets, 10 repetitions, hold 2 seconds at the top Airex Balance with Hip FlexionAirex balance exercise with hip flexion, 3 sets, 10 repetitions per leg Amplitude-guided SquatAmplitude-guided squat, 3 sets, 10 repetitions, controlled descent to the marker Assisted single-leg squat with weightAssisted single-leg squat with weight, 3 sets, 8 repetitions per leg, tempo 3-1-2 Assisted SquatAssisted squat, 3 sets, 10 repetitions, comfortable range of motion Assisted squat with loadAssisted squat with load, 3 sets, 8 repetitions, tempo 2-0-2 Barbell Hip ThrustBarbell hip thrust, 3 sets, 10 repetitions, appropriate load Bosu squatBosu squat, 3 sets, 8 repetitions, tempo 2-1-2 Clamshell Exercise for Hip StrengtheningClamshell, 3 sets, 12 repetitions per side Clamshell IsometricClamshell isometric, 3 sets, hold for 20 seconds per side Clamshell with resistance bandClamshell, 3 sets, 12 repetitions per side, with resistance band around the knees Controlled Deep Squat to 90 DegreesDeep squat, 3 sets, 8 repetitions, controlled range up to 90 degrees Controlled Unilateral SquatSingle-leg squat, 3 sets, 8 repetitions per leg, slow descent, knee control Copenhagen Plank on TRXCopenhagen plank on TRX, 3 sets, hold 20 seconds per side Copenhagen plank with ballCopenhagen plank with ball, 3 sets, 8 repetitions per side, hold for 3 seconds during contraction Copenhagen Side PlankCopenhagen side plank, 3 sets, hold 20 seconds per side Copenhagen Side Plank with Floor SupportCopenhagen side plank with floor support, 3 sets, 8 repetitions per side, hold for 2 seconds at the top Donkey Kick in Quadruped PositionDonkey kick in quadruped position, 3 sets, 12 repetitions per leg Dorsal plank with hip adductionDorsal plank with adduction, 3 sets, 10 repetitions, hold 3 seconds during each adduction Dynamic Hip Flexion with Elastic BandDynamic hip flexion with elastic band, 3 sets, 12 repetitions per leg Dynamic Lunge in 3 PhasesDynamic lunge in 3 phases, 3 sets, 8 repetitions per leg, controlled tempo Eccentric Gliding with Trunk StabilizationEccentric gliding with trunk stabilization, 3 sets, 10 repetitions per side, with ball or foam roller External Hip Rotation in Sitting PositionExternal hip rotation in sitting position, 3 sets, 12 repetitions per side External hip rotation in sitting position, knee extendedExternal hip rotation in sitting position, knee extended, 3 sets, 10 repetitions per side External Hip Rotation with Resistance Band in Seated PositionSeated external hip rotation with resistance band, 3 sets, 12 repetitions per side External hip rotation with resistance band in sitting positionExternal hip rotation with resistance band, seated, 3 sets, 12 repetitions Frog SquatFrog squat, 3 sets, 10 repetitions, tempo 2-1-2 Glute Bridge on BallGlute bridge on ball, 3 sets, 10 repetitions, controlled movement Glute Bridge on BoxGlute bridge on box, 3 sets, 10 repetitions, hold 2 seconds at the top Glute Bridge on Swiss BallGlute Bridge on Swiss Ball, 3 sets, 10 repetitions, hold for 2 seconds at the top Glute Bridge on SwissBall with Hip AbductionGlute bridge on SwissBall with hip abduction, 3 sets, 10 repetitions Glute Bridge with Ball Between Knees and Transverse EngagementGlute bridge with ball between knees and transverse engagement, 3 sets, 12 repetitions, hold 3 seconds at the top Glute Bridge with Hip AbductionGlute bridge with hip abduction, 3 sets, 10 repetitions, hold 2 seconds at the top Glute Bridge with Hip AdductionGlute bridge with hip adduction, 3 sets, 12 repetitions Glute Bridge with Isometric AbductionGlute bridge with isometric abduction, 3 sets, hold for 20 seconds, 30 seconds rest between sets Glute Bridge with Latissimus Dorsi ContractionGlute bridge with latissimus dorsi contraction, 3 sets, 12 reps, hold 2 seconds at the top Glute Bridge with Leg ExtensionGlute bridge with leg extension, 3 sets, 8 repetitions per leg Glute Bridge with MarchGlute bridge with march, 3 sets, 10 repetitions per leg Glute Bridge with Step Up and DownGlute bridge with step up/down, 3 sets, 10 repetitions per leg Hip Abduction in Quadruped PositionHip abduction in quadruped, 3 sets, 12 repetitions per side Hip Abduction in Quadruped with Elastic BandHip abduction in quadruped with elastic band, 3 sets, 12 repetitions per leg Hip Abduction in Side-Lying PositionHip abduction in side-lying position, 3 sets, 12 repetitions per side Hip Abduction on MachineHip abduction on machine, 3 sets, 12 repetitions, tempo 2-1-2 Hip Abduction Squat with Resistance BandHip abduction squat, 3 sets, 10 repetitions, resistance band around the knees Hip Adduction in Supine PositionHip adduction in supine position, 3 sets, 12 repetitions per leg Hip Adduction in Supine Position with BallHip adduction in supine position with ball, 3 sets, 12 repetitions, hold contraction for 3 seconds Hip Adduction Isometric ExerciseHip adduction isometric exercise, 3 sets, hold for 10 seconds, 20 seconds rest between sets Hip Adduction with BallHip adduction with ball, 3 sets, 12 repetitions, hold 3 seconds with each contraction Hip Adductor Strengthening with FlowinHip adductor strengthening with Flowin, 3 sets, 12 repetitions per leg Hip Adductor Strengthening with Trunk Rotation in Sitting PositionHip adductor strengthening with trunk rotation, seated, 3 sets, 10 repetitions per side Hip Belt Dissociation with AbductionHip belt dissociation with abduction, 3 sets, 10 repetitions per side Hip Bridge with Hip FlexionHip bridge with hip flexion, 3 sets, 10 repetitions, 2-second pause at the top Hip Circumduction on Ball in Quadruped PositionHip circumduction on ball in quadruped position, 3 sets, 10 repetitions per side Hip Extension Isometric in QuadrupedHip extension isometric in quadruped, 3 sets, hold 10 seconds per leg Hip Extension on MachineHip extension on machine, 3 sets, 10 repetitions per leg, tempo 2-1-2 Hip External Rotation with Elastic Band in Sitting PositionHip external rotation with elastic band, seated, 3 sets, 12 repetitions per side Hip Flexion in Side-Lying PositionHip flexion in side-lying position, 3 sets, 10 repetitions per side Hip Flexion in Supine with Elastic BandHip flexion in supine position, 3 sets, 12 repetitions per leg, with elastic band Hip Flexion with Band Pulled BackwardHip flexion with resistance band pulled backward, 3 sets, 10 repetitions per leg Hip flexion with medial resistance band pullHip flexion with medial resistance band pull, 3 sets, 10 repetitions per leg Hip Flexor Strengthening with Manual ResistanceHip flexor strengthening with manual resistance, 3 sets, 10 repetitions per leg Hip hike with dumbbellHip hike with dumbbell, 3 sets, 12 repetitions per side Hip Isometric Abduction Against a WallHip isometric abduction against a wall, 3 sets, hold 10 seconds per side Hip Strengthening SquatSquat, 3 sets, 10 repetitions, tempo 2-1-2 Hip Thrust for Hip StrengtheningHip thrust, 3 sets, 12 repetitions, 2-second pause at the top Hip Thrust on Swiss BallHip thrust on Swiss Ball, 3 sets, 12 repetitions, controlled tempo Internal and External Hip Rotation in Gliding, SeatedSeated gliding internal and external hip rotation, 3 sets, 10 repetitions per direction Internal Hip Rotation Isometric in Sitting PositionSeated internal hip rotation, 3 sets, hold 10 seconds, 5 repetitions per side Internal Hip Rotation Strengthening in Sitting PositionInternal hip rotation strengthening in sitting position, 3 sets, 10 repetitions per side Internal hip rotation with elastic band and ball between the kneesInternal hip rotation with elastic band and ball between the knees, patient seated, 3 sets, 12 repetitions per side Internal hip rotation with resistance band in sitting positionInternal hip rotation with resistance band, seated, 3 sets, 12 repetitions per side Internal hip rotation with weight and ball between the knees in sitting positionInternal hip rotation with weight and ball between knees, seated, 3 sets, 12 repetitions Isometric Hip Abduction Against a WallIsometric hip abduction against a wall, 3 sets, hold for 10 seconds per side Isometric Hip Abduction in Sitting PositionSeated isometric hip abduction, 3 sets, hold 10 seconds, rest 20 seconds Isometric Hip Abduction SquatIsometric hip abduction squat, 3 sets, 10 repetitions, hold 5 seconds in abduction at the bottom position Isometric Hip Abduction with Bent LegsIsometric hip abduction with bent legs, 3 sets, hold 10 seconds, 5 repetitions per side Isometric Hip Abduction with ElasticIsometric hip abduction with elastic, 3 sets, hold 10 seconds, 5 repetitions per side Isometric Hip Adduction ChairIsometric hip adduction in a chair position, 3 sets, hold 20 seconds, ball between knees Isometric Hip Adduction in Sitting PositionIsometric hip adduction, sitting, 3 sets, hold 10 seconds, 5 repetitions per side Isometric Hip Extension in Prone PositionIsometric hip extension in prone position, 3 sets, hold for 10 seconds, 6 repetitions per leg Kettlebell Goblet SquatKettlebell goblet squat, 3 sets, 10 repetitions, tempo 2-1-2 Kettlebell swing with step-up onto a boxKettlebell swing with step-up onto a box, 3 sets, 10 repetitions per leg Lateral Band WalkLateral band walk, 3 sets, 12 steps each side Lateral plank with hip abduction against resistanceLateral plank with hip abduction against resistance, 3 sets, 10 repetitions per side Lateral plank with hip flexionLateral plank with hip flexion, 3 sets, 8 repetitions per side Lateral steps with ankle resistance bandLateral steps with ankle resistance band, 3 sets, 12 repetitions per side Lateral steps with resistance band around feetLateral steps with resistance band around feet, 3 sets, 12 repetitions per side Lateral steps with resistance band around the kneesLateral steps with resistance band around the knees, 3 sets, 12 repetitions per side Pelvic Lift in 90/90 PositionPelvic lift in 90/90, 3 sets, 10 repetitions, hold 2 seconds at the top Prone Mule Kick with Bent KneeProne mule kick with bent knee, 3 sets, 12 repetitions per leg Prone mule kick with extended kneeProne mule kick with extended knee, 3 sets, 12 repetitions per leg Quadruped Hip ExtensionQuadruped hip extension, 3 sets, 12 repetitions per leg Resisted Hip Flexion Side PlankResisted hip flexion side plank, 3 sets, 8 repetitions per side, resistance with elastic band Seated Hip AbductionSeated hip abduction, 3 sets, 12 repetitions Seated Hip Abduction with Elastic BandSeated hip abduction with elastic band, 3 sets, 12 repetitions Seated Hip External RotationSeated hip external rotation, 3 sets, 12 repetitions per side Seated Hip Internal Rotation with Elastic BandSeated internal hip rotation against elastic band, hip and knee flexed at 90°, 3 sets, 12 repetitions Self-massage of the glutes with ballSelf-massage of the glutes with ball, 2 sets, 1 minute per side Side Lying Hip AdductionSide Lying Hip Adduction, 3 sets, 12 repetitions per leg Side Plank with Hip AbductionSide plank with hip abduction, 3 sets, hold for 20 seconds per side Side Plank with Isometric Hip AbductionSide plank with isometric hip abduction, 3 sets, hold for 20 seconds per side Single-leg Glute Bridge on BoxSingle-leg glute bridge on box, 3 sets, 8 repetitions per leg Single-leg glute bridge on SwissBall with hip flexionSingle-leg glute bridge on SwissBall with hip flexion, 3 sets, 8 repetitions per leg Single-leg glute bridge on unstable surfaceSingle-leg glute bridge on unstable surface, 3 sets, 8 repetitions per leg, 2-second pause at the top Single-leg Glute Bridge with Isometric AbductionSingle-leg glute bridge with isometric abduction, 3 sets, 8 repetitions per leg, hold 5 seconds in abduction Single-leg Hip Lift with KettlebellSingle-leg hip lift with kettlebell, 3 sets, 8 repetitions per leg Single-leg isometric press against a wallSingle-leg isometric hip press against a wall, 3 sets, hold 20 seconds per leg Single-leg squat with arm extensionSingle-leg squat with arm extension, 3 sets, 8 repetitions per leg, slow descent, pelvis control Split squat with dumbbellsSplit squat with dumbbells, 3 sets, 10 repetitions per leg Standing Hip Abduction with Elastic BandStanding hip abduction with elastic band, 3 sets, 12 repetitions per side Standing Hip Abduction with Resistance Band at KneesStanding hip abduction with resistance band at knees, 3 sets, 12 repetitions per leg Standing Hip Extension with Resistance BandStanding hip extension with a resistance band, 3 sets, 12 repetitions per leg Standing Hip Flexion and Extension with Resistance BandStanding hip flexion and extension with resistance band, 3 sets, 12 repetitions per leg Standing Hip Flexion with Resistance BandStanding hip flexion with resistance band, 3 sets, 10 repetitions per leg Static Lunge (Split Squat)Split squat, 3 sets, 10 repetitions per leg Step Split SquatStep split squat, 3 sets, 10 repetitions per leg Straight Leg RaiseStraight leg raise, 3 sets, 12 repetitions per leg Strengthening of the Iliopsoas with Resistance Band in Sitting PositionStrengthening of the iliopsoas with resistance band, seated, hip and knee flexed at 90°, 3 sets, 12 repetitions per side Swiss Ball BridgeSwiss Ball Bridge, 3 sets, 10 repetitions, 3-second hold at the top Three-Phase Dynamic SquatThree-phase dynamic squat, 3 sets, 8 repetitions, tempo 3-1-3 U-shaped Hip Flexion with Elastic BandU-shaped hip flexion with elastic band, 3 sets, 10 repetitions per leg Unilateral Glute Bridge on the FloorUnilateral glute bridge on the floor, 3 sets, 10 repetitions per leg, hold 2 seconds at the top Unilateral Hip ThrustUnilateral hip thrust, 3 sets, 10 repetitions per leg, hold 2 seconds at the top Wall Dynamic BridgeWall dynamic bridge, 3 sets, 12 repetitions Wall Sit with Knee RaiseWall sit with knee raise, 3 sets, 10 repetitions per leg, hold 2 seconds at the top Weighted SquatWeighted squat, 3 sets, 8 repetitions, moderate load suitable

Active Hip AbductionActive hip abduction, 3 sets, 12 repetitions per side Active Hip AdductionActive hip adduction, 3 sets, 12 repetitions per leg Active Hip Extension MobilizationActive hip extension mobilization, 3 sets, 10 repetitions per leg Active Hip External RotationActive hip external rotation, 3 sets, 12 repetitions per side Active Hip External Rotation MobilizationActive hip external rotation mobilization, 3 sets, 12 repetitions per side Active Hip Flexion MobilizationActive hip flexion mobilization, 3 sets, 12 repetitions per leg Active Hip Flexion Mobilization on BoxActive hip flexion mobilization on box, 3 sets, 10 repetitions per leg Active Hip Flexion Mobilization with Lateral GlidingActive hip flexion mobilization with lateral glide, 3 sets, 10 repetitions per side Active Hip Flexion Mobilization with Posterior TractionActive hip flexion mobilization with posterior traction, 3 sets, 10 repetitions per side Active Hip Mobilization in Internal and External RotationActive hip mobilization in internal and external rotation, 3 sets, 10 repetitions per direction Active Hip RotationActive hip rotation, 3 sets, 10 repetitions per side Active Internal Rotation of the HipActive internal rotation of the hip, 3 sets, 12 repetitions per side Active-assisted hip flexion in sitting positionActive-assisted hip flexion, sitting, 3 sets, 10 repetitions per leg Assisted Hip Mobilization with Elastic DecouplingAssisted hip mobilization with elastic decoupling, 3 sets, 10 repetitions per movement Ballistic ClamshellBallistic clamshell, 3 sets, 12 repetitions per side Clamshell (Coquille)Clamshell, 3 sets, 12 repetitions, hold 2 seconds in abduction Deep squat for hip mobilityDeep squat for hip mobility, 3 sets, 8 repetitions, controlled range of motion Forward lunge on Airex cushion with pelvic dissociationForward lunge on Airex cushion with pelvic dissociation, 3 sets, 8 repetitions per leg Hip Abduction and Adduction in Sitting Position with BallHip abduction and adduction in sitting position with ball, 3 sets, 12 repetitions Hip Abduction at End RangeHip abduction at end range, 3 sets, 10 repetitions, hold 3 seconds in final position Hip Abductor StretchHip abductor stretch, 3 sets, hold 30 seconds per side Hip Adduction with KettlebellHip adduction with kettlebell, 3 sets, 10 repetitions, 5-second isometric hold Hip Circle MobilizationHip circle mobilization, 3 sets, 10 circles per hip Hip Circumduction in Supine PositionSupine hip circumduction, 2 sets, 10 circles per leg Hip Circumduction MobilizationHip circumduction mobilization, 3 sets, 10 circles per hip Hip DistractionHip distraction, 3 sets, 10 repetitions per side Hip Extension Mobilization with Lateral GlidingHip extension mobilization with lateral gliding, 3 sets, 10 repetitions per side Hip Flexion with Lateral Elastic Band TractionHip flexion with lateral elastic band traction, 3 sets, 10 repetitions per leg Hip Global MobilizationHip global mobilization, 3 sets, 10 circles in each direction Hip Internal and External Rotation MobilizationHip internal and external rotation mobilization, 3 sets, 12 repetitions per side Hip Internal and External Rotation Mobilization with PauseInternal/external rotation mobilization of the hip with pause, 3 sets, 10 repetitions per side, 2-second pause at maximum range Hip Mobility in Squat PositionHip mobility in squat position, 2 sets, 10 repetitions per movement Hip mobility with anterior and posterior pelvic tilt in the lunge positionHip mobility with anterior and posterior pelvic tilt in the lunge position, 3 sets, 10 repetitions per side Hip Mobilization on SwissBallHip mobilization on SwissBall, 3 sets, 12 repetitions per leg Hip Mobilization with Elastic Band TractionHip mobilization with traction, 3 sets, 10 repetitions per side, use a strong elastic band fixed to a low point. Hip Mobilization with Obstacle PassageHip mobilization with obstacle passage, 3 sets, 8 repetitions per leg Hip Mobilization with Passage Under an ObstacleHip mobilization with passage under an obstacle, 3 sets, 8 repetitions per leg Hip Mobilization with TractionHip mobilization with traction, 3 sets, 10 repetitions per side, manual or strap-assisted traction Hip Rotation Mobilization in Supine PositionSupine hip rotation mobilization, 3 sets, 10 repetitions per side Hip Rotation Mobilization with Elastic TractionHip rotation mobilization with elastic traction, 3 sets, 10 repetitions per side Hip Rotator Mobilization in Internal RotationHip rotator mobilization focusing on internal rotation, 3 sets, 10 repetitions per side Internal hip rotation in quadruped positionInternal hip rotation in quadruped position, 3 sets, 10 repetitions per side Internal Rotation Mobilization of the Hip with Obstacle PassageInternal rotation mobilization of the hip with obstacle passage, 3 sets, 8 repetitions per leg Isometric squat with internal hip rotation mobilizationIsometric squat with internal hip rotation mobilization, 3 sets, hold 20 seconds at the bottom, 5 hip mobilizations per set Lateral Hip Abduction in Warrior PositionLateral hip abduction in warrior position, 3 sets, 8 repetitions per side Lateral Pelvic Tilt in Side-LyingLateral pelvic tilt in side-lying, 3 sets, 10 repetitions, controlled maximum range Lateral Skating Movement for Hip Motor ControlLateral skating movement, 3 sets, 10 repetitions per side, slow and controlled execution Pelvic Tilt in Supine PositionPelvic tilt in supine position, 3 sets, 12 repetitions Proprioceptive control with dissociation of belts with one handProprioceptive control with dissociation of belts with one hand, 3 sets, 8 repetitions per side Seated Adductor Self-StretchSeated adductor self-stretch, 3 sets, hold for 30 seconds Seated Hip CircumductionsSeated hip circumductions, 3 sets, 10 circles per hip Seated Hip FlexionSeated hip flexion, 3 sets, 12 repetitions per leg Seated Hip Flexion with Elastic BandSeated hip flexion with elastic band, 3 sets, 10 repetitions per leg Standing Hip AbductionStanding hip abduction, 3 sets, 12 repetitions per side Standing Hip CircumductionsStanding hip circumductions, 3 sets, 10 circles per leg Step Over an ObstacleStep over an obstacle, 3 sets, 8 repetitions per leg Supine Glute StretchLying Glute Stretch, 3 sets, hold 30 seconds per side Unilateral Hip Abduction StabilizationUnilateral hip stabilization with horizontal abduction, 3 sets, 8 repetitions per leg, 3-second hold in abduction

Hip adduction on a rollerHip adduction on a roller, 3 sets, 10 repetitions per leg, 3-second hold in contraction Hip Dissociation on Airex CushionHip dissociation on Airex, 3 sets, 8 repetitions per movement Lateral supports with kettlebell on ladderLateral supports with kettlebell on ladder, 3 sets, 8 repetitions per side Lower limb sliding in hip flexionLower limb sliding in hip flexion, 3 sets, 8 repetitions per leg Lunge on BOSU with weight shiftingLunge on BOSU with weight shifting, 3 sets, hold 30 seconds per leg Proprioceptive control with dissociation of the belts using two handsProprioceptive control with dissociation of the belts using two hands, 3 sets, 8 repetitions Single-leg balance with knee flexionSingle-leg balance with knee flexion, 3 sets, 10 repetitions per leg Single-leg Balance with Pelvic MovementSingle-leg balance with pelvic movement, 3 sets, 8 repetitions per leg Single-leg proprioception with pelvic dissociationSingle-leg proprioception with pelvic dissociation, 3 sets, 8 repetitions per movement (hip flexion, extension, abduction, adduction, or rotation)

Dynamic Iliopsoas StretchDynamic iliopsoas stretch, 3 sets, 10 repetitions per side Frog StretchFrog stretch, 3 sets, hold 30 seconds Glute Self-StretchGlute self-stretch, 3 sets, hold 30 seconds per side Hip Flexor Stretch in Lunge PositionHip flexor stretch in lunge, 3 sets, hold for 30 seconds per side Iliopsoas Stretch with CushionIliopsoas stretch with cushion, 3 sets, hold 30 seconds per side Inner Thigh StretchInner thigh stretch, 3 sets, hold 30 seconds Lying Glute StretchLying glute stretch, 3 sets, hold 30 seconds per side Piriformis Stretch Lying on BackPiriformis stretch lying on back, 3 sets, hold 30 seconds per side Seated Glute Stretch on ChairSeated glute stretch on chair, 3 sets, hold 30 seconds per side Self-stretching of the Gluteal MuscleSelf-stretching of the gluteal muscle, 3 sets, hold for 30 seconds per side Standing Adductor Stretch Against a WallStanding adductor stretch against a wall, 3 sets, hold 30 seconds

Dynamic Single-Leg BalanceDynamic single-leg balance, 3 sets, 8 repetitions per leg Lateral Stepping with Floor LadderLateral Stepping with Floor Ladder, 3 sets, 10 back-and-forth movements

Self-massage of Hip Abductors with BallSelf-massage of hip abductors with ball, 2 minutes per side Self-massage of the glutes with a ball and internal hip rotationSelf-massage of the glutes with a ball, internal hip rotation movement along the leg, 2 minutes per side