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Knee · Strengthening

Unilateral Hip Lift

Unilateral hip lift, 3 sets, 10 repetitions per leg, hold 2 seconds at the top

Illustration of the Unilateral Hip Lift exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Hold: 2 seconds in the elevated position

Description: Lie on your back with knees bent, feet flat on the ground. Slowly lift one hip, supporting yourself on one leg, keeping the other leg straight or bent without touching the ground. Hold the elevated position for 2 seconds before lowering gently.

Tips: Engage the gluteal and hamstring muscles to stabilize the pelvis. Ensure you do not arch the lower back and keep your core engaged.

Progression: Gradually increase the number of repetitions or the duration of the hold as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Lying on the back, knees bent, feet on the ground
Clinical goal
Strengthening the posterior chain to stabilize the knee
Also known as
unilateral bridge, hip elevation on one leg, single-leg hip lift

Precautions

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

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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.