Procaryote
Hip · Motor control

Single-leg proprioception with pelvic dissociation

Single-leg proprioception with pelvic dissociation, 3 sets, 8 repetitions per movement (hip flexion, extension, abduction, adduction, or rotation)

Illustration of the Single-leg proprioception with pelvic dissociation exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per movement (hip flexion, extension, abduction, adduction, or rotation)

Description: Stand on one leg with a stable pelvis and the hip in a neutral position or within the required range. Slowly perform a hip movement (flexion, extension, abduction, adduction, or rotation) without moving the pelvis or compensating with the lower back. Carefully control each phase of the movement up to the maximum range without pain.

Tips: Keep the trunk upright and the pelvis immobile to effectively isolate the hip. Focus on stability and precision of the movement rather than speed.

Progression: Increase difficulty by closing the eyes or performing the exercise on an unstable surface once control is mastered.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
none
Starting position
Standing on one leg, pelvis stable, hip in neutral or within the required range
Clinical goal
Improve motor control and stability of the hip
Also known as
balance on one leg with hip movement, single-leg hip proprioception, unipedal pelvic stability

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hip

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

See all hip exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.