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Hip Conditioning
Strengthening and mobility exercises to address tight hips and reduce related lower back pain, knee issues, and improve your overall movement.
  • 1. Active Hip Stretch
    Flip sides

    00:08 min

    Exericise Instrucions
    Sit on the ground with your tight leg in front of you. Lean forward from the waist and using your gluetes and hips, drive your shin into the ground bringing your hips up till you are resting on your front knee. Slowly return to the starting position. Repeat the assigned reps or suggested duration.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk
  • 2. Low lunge Knee Circles
    Flip sides

    00:05 min

    Exericise Instrucions
    Begin in a low lunge, front knee bent, back leg straight. Hands on hips or ground for stability. Circle the front knee clockwise, then counterclockwise, focusing on controlled movements. Perform for a few seconds each direction, then switch legs. Keep core engaged and back straight.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk
  • 3. External Rotation
    Flip sides

    00:08 min

    Exericise Instrucions
    While laying on your back, straighten your right leg, bend your leg and grab your right foot with your right hand. Actively pull your foot down towards the floor feeling the stretch in the side of your hips and your glutes. Repeat for suggested duration then switch sides.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk
  • 4. Three Way Hip Extension
    Flip sides

    00:07 min

    Exericise Instrucions
    Start on your hands and knees and then get into a forearm plank position. Drive your right foot up towards the ceiling, then drive your right knee towards your right shoulder, then your right foot back into the air. Repeat for suggested reps then switch sides.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk
  • 5. Ext/Int Rotation
    Flip sides

    00:07 min

    Exericise Instrucions
    While on your knees put your right foot forward on the mat at a 90 degree angle. Lunge forward then return to the starting position. Rotate the right foot 45 degrees to the right then lunge forward and back to the starting position. Repeat for suggested reps then switch sides.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk
  • 6. Good Morning Squat
    Flip sides

    00:09 min

    Exericise Instrucions
    Stand with feet shoulder-width apart. Hinge at the hips, slightly bend knees, lean forward with a straight back then stand back up. Rotate the feet outwards then transition into a squat, then stand back up. Keep the spine neutral and movements controlled. Repeat for the assigned reps.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk