Stretching
Groin/inner hip stretch (butterfly)
| 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
| Name | Repetitions/Set | Description (Basic) | Modified (Easier) |
| 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
| Name | Repetitions/Set | Description (Basic) | Modified (Easier) |
| Gluteal stretch for trochanteric bursitis |
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
| Name | Repetitions/Set | Description (Basic) | Modified (Easier) |
| 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. |
Exercises
Hip Flexion (theraband)
| 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)
| Name | Repetitions/Set | Description (Basic) | Progression | Modified (Easier) |
| 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)
| Name | Repetitions/Set | Description (Basic) | Progression | Modified (Easier) |
| 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)
| Name | Repetitions/Set | Description (Basic) | Progression | Modified (Easier) |
| 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
| Name | Repetitions/Set | Description (Basic) | Progression | Modified (Easier) |
| 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
| Name | Repetitions/Set | Description (Basic) | Progression | Modified (Easier) |
| 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. |