Hip strengthening exercises

The exercises detailed below are designed to help you improve the control as well as the strength of your gluteal (buttock) muscles.

It is important to keep a straight back to work these muscles effectively and to protect your spine. This can be done by contracting the deep lower abdominal muscles while performing each of the exercises. Your physiotherapist will be able to advise you on this, as well as which exercises are suitable for you.

Flexor exercises

[Image 1] When standing, hold on to a support if needed, draw your leg up, so your hip is bent to 90° and your knee is bent to 90°.

Hold this position for ___ seconds. Repeat ___ times.

Gluteus medius exercises

[Image 2] Stand facing 90° to the wall. Bend the leg closest to the wall, push the outside of the knee into the wall activating the buttock muscles on the straight leg. Do not lean on the wall.

Hold this position for ___ seconds. Repeat ___ times.

[Image 3] When standing, hold on to a support if needed, draw your leg out to the side without twisting your pelvis or bending your back.

Hold this position for ___ seconds. Repeat ___ times.

Progress by looping a resistance band around your legs.

[Image 4] Lie on your side with your knees bent and pelvis square. Draw in your lower abdominals to prepare for the exercise. Keep your heels together and lift the top knee up off the other one (squeezing your heels together), only turning the hip out as far as you can without letting your back or pelvis twist. Use a pillow under the feet if necessary.

Hold this position for ___ seconds. Repeat ___ times.

[Image 5] Lie on your side with your bottom knee bent, top leg straight and pelvis square. Draw in your lower abdominals to prepare for the exercise. Lift the straight leg keeping the toes pointing forwards. Only lift the leg as far as you can without letting your back or pelvis twist.

Hold this position for ___ seconds. Repeat ___ times.

Gluteus maximus exercises

[Image 6] Lie on your stomach with your legs straight. Draw in your lower abdominals and tighten your buttock muscles. Lift one leg with the knee straight just off the floor. Use a pillow under the pelvis if necessary.

Hold this position for ___ seconds. Repeat ___ times.

[Image 7] Lie on your stomach with one knee bent. Draw in your lower abdominals and tighten your buttock muscles. Lift the bent leg just off the floor. Use a pillow under the pelvis if necessary.

Hold this position for ___ seconds. Repeat ___ times.

Bridging exercises

[Image 8] Lie on your back with your knees bent and feet flat. Draw in your lower abdominals to prepare for the exercise. Squeeze your buttocks together and lift your bottom off the floor.

Hold this position for ___ seconds. Repeat ___ times.

[Image 9] Lie on your back with your knees bent and feet flat. Draw in your lower abdominals to prepare for the exercise. Squeeze your buttocks together and lift your bottom off the floor. Then straighten one leg shifting the weight over to the other leg whilst keeping the thighs level. Do not let the back or pelvis twist.

Hold this position for ___ seconds. Repeat ___ times.