Exercises for hip rehabilitation
1. Wall squat exercise
Degree of difficulty
1/5
Starting position: Position yourself with shoulders, trunk and buttocks resting on the wall. To facilitate the exercise, place the palms of your hands in contact with the surface of the wall.
Execution: Keeping both the trunk and the spine firmly to the wall, slide slowly by gradually flexing the hips and knees. Then slowly return to the starting position.
Pay attention: Avoid flexing the knee beyond 90°, as there is an increase in the shear and compression forces acting on the knee joint. Avoid detaching the trunk from the wall (such movement is to be avoided because it would lead to an anterior flexion of the trunk).
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2. Exercising the posterior chain muscles and (if necessary) correcting dorsal hyper-kyphosis
Degree of difficulty
4/5
Starting position: Standing position, with hips and knees bent, spine arched. Hold a rod with both hands, keeping it at shoulder height, under the chin.
Execution: Bring the rod behind the head, maintaining the position of the spine and lower limbs. Keeping the rod behind the neck and the position of the lower limbs, bend forward, so as to align the spine.
Pay attention: It is important to carry out the exercise without leaning too far forward, avoiding the risk of falling.
3.Balance exercise
Degree of difficulty
2/5
Starting position: Position yourself laterally to the step, with your left leg bent and left foot resting on the step.
Execution: Extend the left leg, bringing the right foot to the same level as the left, but without resting it on the step. Repeat with the other leg.
Pay attention: Do not use steps that are too high (the step should be about 15/20 cm).
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4. Squat exercise for hamstrings
Degree of difficulty
2/5
Starting position: Position yourself in an upright position in front of the back of a chair. Keep your feet shoulder-width apart.
Execution: Flex the knees, avoiding lifting the heels. Try to keep your knees aligned with your toes. Maintain the position. Slowly contract your glutes as you extend your knees to return to the starting position.
Pay Attention: Avoid bending your knees excessively and going too low.
5. Hamstrings stretching
Degree of difficulty
4/5
Starting position: Position yourself on the mat with the trunk on the same vertical axis as the pelvis. A lower limb is placed with the hip in a neutral position, with the knee flexed resting on the mat. The contralateral limb is maintained with the knee extended, the hip flexed at 30° and the ankle in a neutral position.
Execution: Flex the trunk on the pelvis so as to perceive tension in the hamstrings. If possible, hold the position for a few seconds.
Pay attention: Avoid knee flexion, intra or extra rotation of the hip of the limb subjected to the stretching exercise. Avoid hyper-flexion of the contralateral knee.
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6. Exercise to strengthen the glutes and the quadriceps
Degree of difficulty
3/5
Starting position: In a standing position, abduct the lower limbs to 45°, placing an elastic band around the thighs.
Execution: Perform a partial hip flexion and move the body’s center of gravity towards the knee which is being flexed against the resistance of the elastic band. Perform alternately with the two limbs.
Pay attention: Avoid performing the exercise by rotating and flexing the trunk without sufficient contraction of the abdominal muscles. Do not lose hip flexion during the execution of the movement.
7. Hip abductor muscles strengthening exercise
Degree of difficulty
2/5
Starting position: In lateral decubitus position on the left side, with arms crossed on the chest and head resting on a pillow. For support, flex the left knee.
Execution: Keeping the right lower limb straight in line with the body, lift it as much as possible. Hold the final position for a few seconds and slowly return to the starting position. At the end of the execution, turn on the contralateral side and repeat the exercise with the left lower limb.
Pay attention: Make sure to keep the foot completely dorsiflexed during the exercise and the lower limb with which you are performing the exercise aligned with the body.
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8. Useful exercise for strengthening the gluteal muscles
Degree of difficulty
5/5
Starting position: Lie on your back with your knees bent. Feet should be at hip-width distance from one another and flat on the ground. Extend your arms parallel to your pelvis.
Execution: Contract the glutes, lift the pelvis from the ground keeping the trunk and pelvis aligned and the knees flexed at 90° with your feet resting on the ground. From this position, flex the right hip (keeping the right knee extended) and maintain the position for a few seconds. Return to a neutral position with the trunk resting on the ground and repeat the exercise with the left lower limb. Then flex the hip at 90° and finally abduct the hip as much as possible.
Pay attention: Do not lift your feet off the ground. Avoid arching your back or flexing your knee.
9. Useful exercise for pelvis and spine coordination
Degree of difficulty
2/5
Starting Position: Standing position, legs apart, arms at your sides, and feet parallel to one another.
Execution: Bend on your knees as much as possible, without losing your balance, as if you wanted to assume a sitting position. If possible, hold the position for a few seconds.
Pay attention: It is important to carry out the exercise while keeping the gluteal and abdominal muscles contracted.
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10.Coordination and strengthening exercises for gluteal muscles and hamstrings
Degree of difficulty
3/5
Starting position: Assume a four-legged position on the exercise mat.
Execution: Raise and extend left upper limb and right lower limb at the same time; maintain the position, then alternate lifting the contralateral limbs simultaneously.
Pay attention: It is important to avoid arching the column during the exercise.
11. Exercise for gluteal muscles and hamstrings
Degree of difficulty
2/5
Starting position: Lie in a prone position, with extended legs. Put your head rotated laterally on your bent arms.
Execution: Lift the right leg upwards, keeping it extended. Repeat the exercise with the left leg.
Pay attention: Avoid twisting the trunk, which must keep contact with the ground.
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12. Exercise to strengthen hip extensors and paravertebral muscles
Degree of difficulty
4/5
Starting position: For this exercise a fit-ball or a similar support is needed. Spine in contact with a supporting surface, hips and knees flexed at 90°, with your feet soles resting on the fit-ball.
Execution: Extend your hips, lifting the pelvis and distal part of the trunk from the supporting surface, keeping your knees flexed at 90°. If possible, hold the position for a few seconds.
Pay attention: Keep the spine aligned. Avoid excessive pressure on the cervical-dorsal spine.
13. Exercise to strengthen hip and trunk stabilizer muscles
Degree of difficulty
5/5
Starting position: For this exercise a step or a similar support is needed. Sitting position on the step, with hands resting on the step and hips and knees flexed.
Execution: Extend your hips and knees, extending the trunk. If possible, hold the position for a few seconds.
Pay attention: Keep the spine aligned and your hands on the step.
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14. Exercise to strengthen hip abductor and pelvis stabilizer muscles
Degree of difficulty
1/5
Starting position: Upright position with your feet shoulder-width apart, extended knees with your hands resting on a stable support (wall, chair, table or wall bar).
Execution: From starting position, perform abduction movements of the extended lower limb. The same exercise can be performed using ankle weights (progressively increasing weight) and/or using a proprioceptive platform with an unstable base.
Pay attention: Avoid the extra rotation of the limb. Avoid trunk flexion and/or lateral flexion.
15. Hip extensor muscles strengthening
Degree of difficulty
1/5
Starting position: Upright position with your feet parallel to one another and shoulder-width apart, with your hands resting on a stable support (wall, chair or table) in front of your body.
Execution: Without moving the trunk and contracting your abdominal muscles, extend posteriorly your thigh with extended knee while inhaling. Hold the position for a few second and, exhaling, slowly return to the starting position. Carry out the same exercise with the contralateral limb.
Pay attention: Avoid hip extra rotation during the exercise. Avoid flexing the trunk forward to counterbalance hip extension. Avoid tendency to bend the knee during hip extension. Avoid excessive spine lordosis; a proper abdominal muscle contraction is needed. Do not flex the contralateral limb.
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16. Exercise to strengthen hip adductor muscles
Degree of difficulty
1/5
Starting position: In a sitting position, feet on the ground, ankle in a neutral position and knee flexed at 90°. Place a soft ball, or similar support, between your knees, making sure it does not touch the edge of the chair. The ball must be actively held in that position for the entire exercise duration.
Execution: Adductions are performed against the resistance of the soft ball placed between your legs. Hold the contraction for a few moments, then release by exhaling.
Pay attention: Avoid excessive adduction.
17. Hip flexor muscles strengthening
Degree of difficulty
1/5
Starting position: Standing position with feet shoulder-width apart, extended knees, with your hands resting on a stable support (chair, table or wall bar).
Execution: From the starting position, bring the knee upwards by performing a hip and knee flexion. Slowly return to the starting position.
Pay attention: Avoid excessive hip flexion. Avoid bending of the contralateral limb. Beware of loss of balance.
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18. Exercise useful for hip abductor, abdominal and para-vertebral muscles
Degree of difficulty
4/5
Starting position: The exercise is performed using the “abductor machine”. Seated in squat position and with the machine’s supports positioned laterally to the knees. In this position the upper limbs are not at your sides, but in anterior flexion with the hands resting on the support of the machine. Head is in a neutral position, with downward gaze.
Execution: Abduct your lower limbs against resistance, gaining the standing position; assume this position with legs apart, then return to the starting position.
Pay attention: Avoid bending the trunk excessively forward (there is a risk to overload the spine). Avoid using loads that are inadequate to your abilities or training level. Avoid uncontrolled leg opening.
19. Exercise useful for gluteal muscles and hamstrings
Degree of difficulty
4/5
Starting position: The “gluteus machine” (or standing gluteus) replicates the specific action of gluteus maximum muscle. Start in an upright position, applicating the resistance at popliteal area level. Contralateral limb is extended, with the foot resting on a platform.
Execution: Slowly flex the trunk forward and extend posteriorly the hip and knee, rotating the foot externally. The extended limb forms a 45° angle with the perpendicular line going from the head to the contralateral limb foot. The knee of the supporting contralateral limb undergoes a slight flexion during the execution of the exercise. Hold this position, then return to the initial position and repeat the sequence.
Pay attention: Avoid moving the body weight excessively far forward, thus overloading the supporting knee. Avoid hyperextending excessively the lumbar spine during movement or performing the exercise too quickly. Also avoid using inadequate loads.
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20. Exercise useful for gluteal muscles and hamstrings
Degree of difficulty
4/5
Starting position: The “gluteus machine” (or standing gluteus) replicates the specific action of gluteus maximum muscle. Start in an upright position, applicating the resistance at popliteal area level. Contralateral limb is extended, with the foot resting on a platform.
Execution: Flex the trunk forward and extend posteriorly the hip and knee, rotating the foot externally, extending the hip to the maximum allowed, resting the trunk on a support to avoid overloading the spine. This feature differentiates this exercise from the previous one.
Pay attention: Avoid extending the hip on the pelvis beyond your own limit, thus causing an excessive hyper-lordosis of the lumbar spine. Avoid performing the exercise too quickly or using inadequate loads.
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