The hip is the indispensable link between your torso and your legs and is involved in virtually every daily movement. A lot of sitting or one-sided loading can in practice cause the joint to feel stiff or the surrounding muscles to weaken. Good hip exercises focus on mobilising the hip and strengthening the gluteal and hip muscles. This helps not only your hip function better, but often also relieves your lower back and knees. Below are examples you can discuss with your physiotherapist.
This page provides general information and is not a substitute for physiotherapy advice. If you have any complaints, consult a physiotherapist.
Lie on your back with your knees bent and your feet flat on the floor, and squeeze a ball or rolled-up towel between your knees. Squeeze the ball and at the same time lift your hips toward the ceiling. Keep the pressure on the ball at the top. Lower back down under control.
Lie on your side with your knees bent and a band around your knees, your feet together. Rotate your top knee open toward the ceiling against the resistance of the band while keeping your feet together. Keep your pelvis still and don't roll backward. Lower back under control.
Get on your hands and knees with a band around your knees, your hands under your shoulders and your knees under your hips. Lift one knee out to the side against the resistance of the band while keeping your knee bent. Keep your torso still and don't rotate through your pelvis. Lower back under control.
Lie on your back with your knees bent and your feet flat on the floor, and place a band around your knees. Push your knees slightly out against the band and lift your hips toward the ceiling until your shoulders, hips and knees are in one line. Keep tension on the band throughout the movement. Lower back down under control.
Place a resistance band around your legs, just above your knees or around your ankles. Stand in a half squat with your feet hip-width apart. Step sideways to the right with your right foot and follow with your left foot so the band stays under tension. Keep your hips low and your knees pushed outward, they should not collapse inward.
Lie on your back with your knees bent and a band around your feet or lower legs. Lift one knee up toward your chest against the resistance of the band while your other foot stays on the floor. Keep your lower back neutral and your torso still. Lower back under control.
Place your upper back against a bench. Plant your feet flat on the floor. Drive your hips up as if pushing your belt buckle toward the ceiling. Squeeze your glutes at the top and lower under control.
Lie on your back with your knees bent and your feet flat on the floor. Lift your hips until you form a straight line from your shoulders to your knees. Hold this position and lift one knee at a time towards your chest without letting your hips tilt. Place the foot back.
Sit on the floor with your back straight, bring the soles of your feet together and let your knees drop out to the sides. Hold your ankles and let your knees lower gently toward the floor until you feel a stretch on the inside of your thighs. Keep your back straight. Hold the stretch.
A physiotherapist turns exercises like these into a personal program in seconds and shares it via a link. Below you can see what such a program looks like.
Hip pain during movement or at rest? Or questions about training or load? A physiotherapist can help. Together you look at the cause and put together a plan that fits your situation.
For hip osteoarthritis (coxarthrosis) exercises are often used to relieve pain and make the hip more mobile and stronger. Attention to the glutes, hip abductors and mobility of the joint is usually part of it. Which programme suits you depends on the phase and your daily loading, so always discuss this with a physiotherapist.
Frequency and progression differ per person and per complaint. That is why we deliberately do not mention numbers or schedules here. A physiotherapist tailors that to your loading capacity, situation and goal.
The exercises on this page are general examples. If you have pain, a recent injury or doubt about the execution, do not start on your own but consult a physiotherapist first.
Use the “Take these exercises to your physio” button. Your physiotherapist can use Kinmo to put together a personal schedule from exercises like these in seconds and share it with you via a link.
