Hip

  • Hip Anatomy
  • Hip Pain Causes
  • Hip Pain Treatments
  • Stretching & Exercises

The hip is a “ball and socket” joint that allows us to perform a wide variety of actions such as walking, running, jumping, and squatting. The hip joint is where the femur (thigh bone) and pelvis (hip) connects at each side of your body. This joint, more specifically, consists of the femoral head (ball) and the acetabulum (socket) of the pelvis.

To improve the stability at this joint, there are a series of muscles, ligaments (connecting bone to bone), and tendons (connecting muscles to bone) around the joint. There is a triangular fibrocartilage structure called the labrum that attaches along the outer rim of the acetabulum. The labrum is a tough structure that helps to increase the depth of the “socket” of the acetabulum. In essence, the labrum keeps the femoral head very stable inside this socket. There is another layer on top of this called the joint capsule, which joins the outer edge of the acetabulum with the femur and completes this seal.

The surfaces between the femoral head and acetabulum are lined with articular cartilage, which acts as smooth lining for the joints to move. There is also synovial fluid in the joint space which acts like a lubricant.

There are many other strong ligaments and muscles around the hip which provide stability and movement. The large bump that can be felt when you touch the side of your hip is called the greater trochanter. There are many important muscles that attach to this site, including the gluteus medius (one of the muscles of the buttocks). There is a bursa (small thin fluid-filled sac) near this region (trochanteric bursa) that acts as a lubricating sac to improve smooth movement of the nearby muscles and tendons. This bursa can get inflamed for many reasons and can cause pain at the side of the hip.

There is a long band that is made up of thick connective tissue that runs alongside the femur (thigh bone) from the hip to the knee. This is called the iliotibial band (IT band). This band helps connect several muscles in the hip to the thigh and even the knee. A tight iliotibial band can cause hip and knee problems.

Hip Pain Causes

Hip Osteoarthritis

Osteoarthritis is the most common type of arthritis and the most common joints affected include the knees, hands, hips and back. Some risk factors for osteoarthritis include age, obesity, past hip injury or trauma, occupational history and genetics. Over time, there is a breakdown of cartilage, triggering an inflammatory response.  Affected joints have loss of cartilage, decreased joint space and development of bony spurring.    Symptoms include joint pain that is worsened with movement and relieved by rest as well as morning stiffness.

Osteoarthritis of the hip is very common, with one study finding that 25% of people will have symptomatic hip osteoarthritis by age 85.  Symptoms include a decreased range of motion of the hip, pain in the buttocks or groin, and favouring the unaffected leg while walking – leading to a limp. Pain is usually worsened by activity and resolves with rest.

Diagnosis of hip osteoarthritis involves a history of the hip pain, physical exam and x-ray findings.

Osteoarthritis is essentially irreversible in terms of the changes in the joint, however there are treatments to help manage the condition.

Hip Labral Tears

As mentioned previously, there is a triangular fibrocartilage structure called the labrum that attaches along the outer rim of the acetabulum. The labrum is a tough structure and helps to increase the depth of the “socket” of the acetabulum. In essence, the labrum keeps the femoral head very stable inside this socket.

Tears of the labrum are also a common cause of hip pain. One study has reported labral tears in 22-55% of people with hip pain. However, it is also common in people without hip pain, making this a difficult diagnosis to make.

Labral tears are most commonly due to a structural hip abnormality, such as femoral-acetabular impingement (FAI) or hip dysplasia. This means either the hip socket is “too deep” or the femoral head is “too large”, causing a part of the labrum to get pinched every time the hip moves. Over time, this tears the fibers of the labrum. The labrum has a very poor blood supply, meaning it has a difficult time healing with any damage it sustains.

Normally, people with hip labral tears will complain of a “deep groin pain” that is worse with hip flexion (bending knee towards chest). There may also be a sensation of locking, catching, or clicking with movement of the hip.

Diagnosis of a hip labral tear involves taking a thorough history, performing a physical exam, and often requires X-Rays and/or MRI (magnetic resonance imaging) to help make the diagnosis.

 

Greater Trochanter Pain Syndrome

A bursa is a thin fluid-filled sac that lubricates areas where muscles, tendons, and bones overlap, reducing friction. These bursa are found throughout the body to help us move smoothly and painlessly.  The trochanteric bursa, which lies between the bump on the outer hip (greater trochanter) and the IT Band, can become irritated and cause hip pain.  This condition, called trochanteric bursitis, is a common cause of hip pain.  It affects women more than men.

As previously mentioned, the IT band is a long band that is made of thick connective tissue that runs alongside the femur from the hip to the knee. This band helps connect several muscles in the hip to the thigh and even the knee. These muscles include the tensor fascia latae (TFL) and gluteus maximus. The IT band helps with flexion (bending) of hip and both flexion (bending) and extension (straightening) of the knee. The other surrounding muscles, including the quadriceps (vastus lateralis) and hamstrings (biceps femoris), can also adhere to the IT band. The IT band becomes tight due to the surrounding muscles being tight, causing more friction between the greater trochanter and the IT band with movement. It can be due to repetitive stress, direct trauma to the area, weakness of the surrounding muscles of the hip and pelvis, joint or muscle stiffness, or secondary to injury.

The gluteus medius and gluteus minimus muscles attach to the thigh bone at the greater trochanter. Overloading of these tendons, usually caused by poor muscle strength in the muscles, can lead to pain at the tendon attachment to the bone.

People with Greater trochanter pain syndrome have “outer hip pain” (lateral thigh pain), sometimes radiating upwards towards the buttocks and down the outside of the thigh to the knee. Pain can be worse with lying on the affected area (especially at night), prolonged walking, climbing stairs, prolonged sitting or running. It is often caused by a combination of trochanteric bursitis, IT band pain and gluteus tendinopathy.

Diagnosis is made through thorough history and physical examination.  There is usually tenderness on the outside of the hip. If not, then the pain is likely due to a different cause (e.g. referred pain).

Hip Pain Treatments

Hip Osteoarthritis:

Some non-medical treatment options include:

  • Exercises to help maintain range of motion and strengthen muscles around affected joints
  • Weight loss to help slow progression
  • Activity modification (preventing positions/exercises that provoke pain)
  • Ice/Heat
  • Supplements such as glucosamine and chondroitin have mixed scientific evidence but may be considered

Some medical treatment options include:

  • Pain medications, including Tylenol/Acetaminophen
  • Non-steroidal anti-inflammatory medications, including Advil/Ibuprofen and Aleve/Naproxen, and topical formulations (Diclofenac, Voltaren)
  • Steroid injections into the joint (usually done image guided)
  • Viscosupplementation (Hyaluronic Acid) injections into the joint (usually done image guided)
  • Operative treatment if the above fail (eg. Hip resurfacing or total joint replacement)

Hip Labral Tears:

Some non-medical treatment options include:

  • Exercises to help maintain range of motion and strengthen muscles around affected joints
  • Weight loss to decrease the load on the joint
  • Activity modification (preventing positions/exercises that provoke pain)
  • Ice/Heat

Some medical treatment options include:

  • Pain medications, including Tylenol/Acetaminophen
  • Non-steroidal anti-inflammatory medications, including Advil/Ibuprofen and Aleve/Naproxen, and topical formulations (Diclofenac, Voltaren)
  • Steroid injections into the joint (usually done image guided)
  • Viscosupplementation (Hyaluronic Acid) injections into the joint (usually done image guided)
  • Operative treatment if the above fail (beyond the scope of this website)

Greater Trochanter Pain Syndrome:

Some non-medical treatment options include:

  • Exercises to help maintain range of motion and strengthen muscles around affected joints
  • Activity modification (preventing positions/exercises that provoke pain)
  • Ice/Heat

Some medical treatment options include:

  • Pain medications, including Tylenol/Acetaminophen
  • Non-steroidal anti-inflammatory medications, including Advil/Ibuprofen and Aleve/Naproxen, and topical formulations (Diclofenac, Voltaren)
  • Steroid injections into or around the trochanteric bursa

 

Hip Osteoarthritis Stretches

Name Repetitions/Set Description (Basic) Progression Modified (Easier)
Hip mobility exercise

  • Hip OA
  • Labral Tear
  • Trochanteric Bursitis
1-2 sets of 10 repetitions per side. Stretches should be performed 4-6x/week. Lie on your back. Bring your right knee towards your chest with your hands, keeping your upper back and head on the ground and your left leg straight and close to the ground. Then slowly switch legs and bring your left knee towards your chest with your hands, keeping your upper back and head on the ground and your right leg straight and close to the ground. Alternate legs slowly, for 10 repetitions each side.

 

Hip Osteoarthritis Exercises

Name Repetitions/Set Description (Basic) Progression  Modified (Easier)
Hip Flexion (theraband) 2-4 sets of 8-15 repetitions on each leg.  Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly raise your leg forward to about 30 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can add an ankle weight for increased difficulty.

Lying on your back, bend one knee to 90 degrees and keep the other one straight.  Slowly raise your straightened leg about 10 inches off the floor, hold it there for a count of 5-10, then bring it back down to the table.
Hip Extension (theraband) 2-4 sets of 8-15 repetitions on each leg. Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly extend your leg backwards behind you to about 30 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can add an ankle weight for increased difficulty.

Lying on your side, slowly extend your top leg about 10 inches backwards, hold it there for a count of 5-10, then bring it back in line with the bottom leg. Be sure that your top knee is locked straight and your bottom knee is bent to 90 degrees.
Hip Abduction (theraband) 2-4 sets of 8-15 repetitions on each leg. Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly move your leg away from your body to about 30 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can add an ankle weight for increased difficulty.

Lying on your side, bend the bottom leg to 90 degrees in front of your body.  Keep the other one straight.  Slowly raise your straightened leg about 10 inches off the floor, hold it there for a count of 5-10, then bring it back down to the table.  Be sure that your toes are pointing upwards and your knee is locked straight.
Hip Adduction (theraband) 2-4 sets of 8-15 repetitions on each leg. Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly move your leg across your body to about 20 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support

You can add an ankle weight for increased difficulty.

Lying on your side, bend the top leg to 90 degrees in front of your body and rest your foot in front of the other knee.  Keep the bottom leg straight.  Slowly raise your straightened leg about 10 inches off the floor, hold it there for a count of 5-10, then bring it back down to the table.  Be sure that your toes are pointing towards your knee and your knee is locked straight.
Squat 2-4 sets of 8-15 repetitions. Exercises should be performed 4-6x/week. Stand in front of a chair securely placed on the ground.  Stand with your feet firmly planted shoulder width apart, with your feet facing very slightly outwards.  Extend your arms outwards in front of your body for balance.  Very slowly lower your body down, hinging at the hips and knees until you feel discomfort or lack of balance then return to your starting position.  Your feet should remain planted, your knees should never extend in front of your toes or collapse inwards, and you should feel your buttocks being pushed back as far as you can. To make things more difficult, remove the chair and go into a full low squat.  You can also hold weights (such as a dumbbell in a goblet position) for added difficulty.
Hip Bridge 5-10 repetitions of 5-10 second holds. Exercises should be performed 4-6x/week. Lie on your back with your hips and knees bent to 90 degrees and both feet planted firmly on the ground.  Slowly raise your buttocks off of the ground, trying to make a straight line from your knees to your shoulders.  Hold this position for 5-10 seconds, then slowly come back down to starting position.  Be sure that your knees, hips, and shoulders remain in a straight line. For added difficulty, perform this exercise with one leg straightened in front of your body.  You can also carry a weight at your hips.

 

Hip Labral Tears Stretches

Name Repetitions/Set Description (Basic) Modified (Easier)
Groin/inner hip stretch (butterfly)

 

3-5 repetitions of 10-30 second holds.  Stretches should be performed 4-6x/week. Sit tall with your back against the wall. Bend your knees towards your chest keeping your feet and legs together. Once your knees are bent towards your chest as much as possible, let your legs gently fall to the side. You should feel a gentle stretch in the inner thigh or groin area. For a deeper stretch, place your hands on the inner knees and gentle press downwards. Lie on your back. Bring your feet and legs together. Bend your knees towards your chest keeping your feet and legs together. Once your knees are bent towards your chest as much as possible, let your legs gently fall to the side. You should feel a gentle stretch in the inner thigh or groin area. For back support, place a pillow or your hands under your back.
Hip flexor stretch

 

3-5 repetitions of 10-30 second holds for each leg.  Stretches should be performed 4-6x/week. Bend down on your right knee, using a chair beside for support, and a pillow or towel under the right knee for protection. Keeping your core muscles tight and your back straight, gently bend your left leg forward to deepen the stretch. You should feel a gentle stretch in the front groin area of the right hip. Hold for 10-30 seconds and repeat on left side.
Gluteal stretch

 

3-5 repetitions of 10-30 second holds for each leg.  Stretches should be performed 4-6x/week. Lie on your back. Bend your knees towards your chest. Take your right foot and cross it over your left thigh, making a “4” sign. Place both of your hands on the back of your left thigh and bring that leg towards your chest. You should feel a gentle stretch in your right gluteal muscles. Hold for 10-30 seconds and repeat on left side. (This is an appropriate modification for patients with significant hip pain, low back pain, or poor hip/back mobility)

 

Lie on your back. Bend your knees towards your chest. Take your right foot and cross it over your left thigh. Place both of your hands on the back of your left thigh and bring that leg towards your chest. You should feel a gentle stretch in your right gluteal muscles. Hold for 10-30 seconds and repeat on left side.

Hip mobility exercise

 

1-2 sets of 10 repetitions per side. Stretches should be performed 4-6x/week. Lie on your back. Bring your right knee towards your chest with your hands, keeping your upper back and head on the ground and your left leg straight and close to the ground. Then slowly switch legs and bring your left knee towards your chest with your hands, keeping your upper back and head on the ground and your right leg straight and close to the ground. Alternate legs slowly, for 10 repetitions each side.

 

Hip Labral Tears Exercises

Name Repetitions/Set Description (Basic) Progression Modified (Easier)
Hip Flexion (theraband) 2-4 sets of 8-15 repetitions on each leg.  Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly raise your leg forward to about 30 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can add an ankle weight for increased difficulty.

Lying on your back, bend one knee to 90 degrees and keep the other one straight.  Slowly raise your straightened leg about 10 inches off the floor, hold it there for a count of 5-10, then bring it back down to the table.  Be sure that your toes are pointing upwards and your knee is locked straight.
Hip Extension (theraband) 2-4 sets of 8-15 repetitions on each leg. Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly extend your leg backwards behind you to about 30 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can add an ankle weight for increased difficulty.

Lying on your side, slowly extend your top leg about 10 inches backwards, hold it there for a count of 5-10, then bring it back in line with the bottom leg. Be sure that your top knee is locked straight and your bottom knee is bent to 90 degrees.
Hip Abduction (theraband) 2-4 sets of 8-15 repetitions on each leg. Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly move your leg away from your body to about 30 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can add an ankle weight for increased difficulty.

Lying on your side, bend the bottom leg to 90 degrees in front of your body.  Keep the other one straight.  Slowly raise your straightened leg about 10 inches off the floor, hold it there for a count of 5-10, then bring it back down to the table.  Be sure that your toes are pointing upwards and your knee is locked straight.
Hip Adduction (theraband) 2-4 sets of 8-15 repetitions on each leg. Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly move your leg across your body to about 20 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can add an ankle weight for increased difficulty.

Lying on your side, bend the top leg to 90 degrees in front of your body and rest your foot in front of the other knee.  Keep the bottom leg straight.  Slowly raise your straightened leg about 10 inches off the floor, hold it there for a count of 5-10, then bring it back down to the table.  Be sure that your toes are pointing towards your knee and your knee is locked straight.
Squat 2-4 sets of 8-15 repetitions. Exercises should be performed 4-6x/week. Stand in front of a chair securely placed on the ground.  Stand with your feet firmly planted shoulder width apart, with your feet facing very slightly outwards.  Extend your arms outwards in front of your body for balance.  Very slowly lower your body down, hinging at the hips and knees until you feel discomfort or lack of balance then return to your starting position.  Your feet should remain planted, your knees should never extend in front of your toes or collapse inwards, and you should feel your buttocks being pushed back as far as you can. To make things more difficult, remove the chair and go into a full low squat.  You can also hold weights (such as a dumbbell in a goblet position) for added difficulty.
Hip Bridge 5-10 repetitions of 5-10 second holds. Exercises should be performed 4-6x/week. Lie on your back with your hips and knees bent to 90 degrees and both feet planted firmly on the ground.  Slowly raise your buttocks off of the ground, trying to make a straight line from your knees to your shoulders.  Hold this position for 5-10 seconds, then slowly come back down to starting position.  Be sure that your knees, hips, and shoulders remain in a straight line. For added difficulty, perform this exercise with one leg straightened in front of your body.  You can also carry a weight at your hips.

 

Greater Trochanter Pain Syndrome Stretches

Name Repetitions/Set Description (Basic) Modified (Easier)
Groin/inner hip stretch (butterfly)

 

3-5 repetitions of 10-30 second holds.  Stretches should be performed 4-6x/week. Sit tall with your back against the wall. Bend your knees towards your chest keeping your feet and legs together. Once your knees are bent towards your chest as much as possible, let your legs gently fall to the side. You should feel a gentle stretch in the inner thigh or groin area. For a deeper stretch, place your hands on the inner knees and gentle press downwards. Lie on your back. Bring your feet and legs together. Bend your knees towards your chest keeping your feet and legs together. Once your knees are bent towards your chest as much as possible, let your legs gently fall to the side. You should feel a gentle stretch in the inner thigh or groin area. For back support, place a pillow or your hands under your back.
Hip flexor stretch

 

3-5 repetitions of 10-30 second holds for each leg.  Stretches should be performed 4-6x/week. Bend down on your right knee, using a chair beside for support, and a pillow or towel under the right knee for protection. Keeping your core muscles tight and your back straight, gently bend your left leg forward to deepen the stretch. You should feel a gentle stretch in the front groin area of the right hip. Hold for 10-30 seconds and repeat on left side.
Gluteal stretch for trochanteric bursitis

 

3-5 repetitions of 10-30 second holds.  Stretches should be performed 4-6x/week. Sit tall with your back against the wall and your legs straight in front of you. Bring your right foot across your left leg and place it between your left outer calf and knee. Hug your right leg and bring it in towards your chest, while your right foot tries to stay on the ground. You should feel a gentle stretch in your right gluteal muscles. Hold for 10-30 seconds and repeat on left side.
Hamstring stretch

 

3-5 repetitions of 10-30 second holds for each leg.  Stretches should be performed 4-6x/week. Lie on your back. Straighten your right leg and raise it to as close as 90 degrees to the floor as possible. Grab the back of your thigh with both hands and gently pull your right leg towards you. You should feel a gentle stretch at the back of your thigh. The more you straighten your leg, and the further towards you your leg is brought, the deeper the stretch. Hold for 10-30 seconds and repeat on left side. Lie on your back. Straighten your right leg and raise it to as close as 90 degrees to the floor as possible. Grab the back of your calf with both hands and gently pull your right leg towards you. You should feel a gentle stretch at the back of your thigh. As you straighten your leg, you can move your hands to support your leg down your legs towards your hips. The further towards you your hands are brought, the deeper the stretch. The more you straighten your legs, the deeper the stretch. Hold for 10-30 seconds and repeat on left side.
Back mobility exercise

 

1-2 sets of 10 repetitions per side. Stretches should be performed 4-6x/week. Stand up straight with legs less than shoulder width apart. Plant both feet on the ground. Bend your arms up to 90 degrees. Keeping your hips facing forward, slowly twist your upper body from side to side, trying to loosen up your lower back. Lie on your back and bring your knees towards your chest keeping your upper back and head on the ground. Gentle sway your legs from side to side (while together) to loosen up your lower back. Repeat 10 times per side.
Hip mobility exercise

 

1-2 sets of 10 repetitions per side. Stretches should be performed 4-6x/week. Lie on your back. Bring your right knee towards your chest with your hands, keeping your upper back and head on the ground and your left leg straight and close to the ground. Then slowly switch legs and bring your left knee towards your chest with your hands, keeping your upper back and head on the ground and your right leg straight and close to the ground. Alternate legs slowly, for 10 repetitions each side.

 

Greater Trochanter Pain Syndrome Exercises

Name Repetitions/Set Description (Basic) Progression Modified (Easier)
Hip Flexion (theraband) 2-4 sets of 8-15 repetitions on each leg.  Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly raise your leg forward to about 30 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can add an ankle weight for increased difficulty.

Lying on your back, bend one knee to 90 degrees and keep the other one straight.  Slowly raise your straightened leg about 10 inches off the floor, hold it there for a count of 5-10, then bring it back down to the table.  Be sure that your toes are pointing upwards and your knee is locked straight.
Hip Extension (theraband) 2-4 sets of 8-15 repetitions on each leg. Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly extend your leg backwards behind you to about 30 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can add an ankle weight for increased difficulty.

Lying on your side, slowly extend your top leg about 10 inches backwards, hold it there for a count of 5-10, then bring it back in line with the bottom leg. Be sure that your top knee is locked straight and your bottom knee is bent to 90 degrees.
Hip Abduction (theraband) 2-4 sets of 8-15 repetitions on each leg. Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly move your leg away from your body to about 30 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can add an ankle weight for increased difficulty.

Lying on your side, bend the bottom leg to 90 degrees in front of your body.  Keep the other one straight.  Slowly raise your straightened leg about 10 inches off the floor, hold it there for a count of 5-10, then bring it back down to the table.  Be sure that your toes are pointing upwards and your knee is locked straight.
Hip Adduction (theraband) 2-4 sets of 8-15 repetitions on each leg. Exercises should be performed 4-6x/week. Attach one end of theraband to secure place and the other end to your ankle.  Holding on to a chair for support, slowly move your leg across your body to about 20 degrees, or until you feel resistance, then slowly bring it back down to the ground.  Be sure that your toes are pointing upwards and your knees are locked straight.  Be sure your hips, knees, and ankles are all in a straight line. To make things more difficult, you can choose not to hold on to the chair for support.

You can add an ankle weight for increased difficulty.

Lying on your side, bend the top leg to 90 degrees in front of your body and rest your foot in front of the other knee.  Keep the bottom leg straight.  Slowly raise your straightened leg about 10 inches off the floor, hold it there for a count of 5-10, then bring it back down to the table.  Be sure that your toes are pointing towards your knee and your knee is locked straight.
Squat 2-4 sets of 8-15 repetitions. Exercises should be performed 4-6x/week. Stand in front of a chair securely placed on the ground.  Stand with your feet firmly planted shoulder width apart, with your feet facing very slightly outwards.  Extend your arms outwards in front of your body for balance.  Very slowly lower your body down, hinging at the hips and knees until you feel discomfort or lack of balance then return to your starting position.  Your feet should remain planted, your knees should never extend in front of your toes or collapse inwards, and you should feel your buttocks being pushed back as far as you can. To make things more difficult, remove the chair and go into a full low squat.  You can also hold weights (such as a dumbbell in a goblet position) for added difficulty.
Hip Bridge 5-10 repetitions of 5-10 second holds. Exercises should be performed 4-6x/week. Lie on your back with your hips and knees bent to 90 degrees and both feet planted firmly on the ground.  Slowly raise your buttocks off of the ground, trying to make a straight line from your knees to your shoulders.  Hold this position for 5-10 seconds, then slowly come back down to starting position.  Be sure that your knees, hips, and shoulders remain in a straight line. For added difficulty, perform this exercise with one leg straightened in front of your body.  You can also carry a weight at your hips.