Hip Strengthening Exercises

Written by Brett Harrop

Updated: 11 May 2022

The following hip strengthening exercises are designed to improve strength of the muscles of the hip. You should discuss the suitability of these hip strengthening exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Begin with the basic hip strengthening exercises. Once these are too easy, they can be replaced with the intermediate hip strengthening exercises. As your strength improves, the advanced hip exercises can be added to the intermediate program.

Hip Strengthening – Basic Exercises

To begin with, the following basic hip strengthening exercises should be performed approximately 10 times, 3 times daily. As your hip strength improves, the exercises can be progressed by gradually increasing the repetitions and strength of contraction provided they do not cause or increase pain.

Bridging

Begin this exercise lying on your back in the position demonstrated (figure 1). Slowly lift your bottom pushing through your feet, until your knee, hip and shoulder are in a straight line. Tighten your bottom muscles (gluteals) as you do this. Hold for 2 seconds and repeat 10 times.

Hip Extension in Lying

Begin this exercise lying on your stomach in the position demonstrated (figure 2). Keeping your knee straight, slowly lift your leg tightening your bottom muscles (gluteals). Hold for 2 seconds and repeat 10 times.

Adductor Squeeze

Begin this exercise lying in the position demonstrated with a rolled towel or ball between your knees (figure 3). Slowly squeeze the ball between your knees tightening your inner thigh muscles (adductors). Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Members Only ContentBecome a PhysioAdvisor Member to gain full access to this exclusive content. For more details see Become a Member. Already a member? Login Now

Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Hip Strengthening – Intermediate Exercises

Members Only ContentBecome a PhysioAdvisor Member to gain full access to this exclusive content. For more details see Become a Member. Already a member? Login Now

Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Hip Strengthening – Advanced Exercises

Members Only ContentBecome a PhysioAdvisor Member to gain full access to this exclusive content. For more details see Become a Member. Already a member? Login Now

Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

  Physiotherapy Products for Hip Exercises

To purchase physiotherapy products to assist with hip exercises or other exercises click on one of the above links or visit the PhysioAdvisor Shop.

More Exercises

Balance exercises are an important component of hip rehabilitation and strengthening.

• View Balance Exercises
• View Hip Stretches
• View Leg Stretches
• View Leg Strengthening Exercises
• View Core Exercises

Find a Physio

Find a physiotherapist in your local area who can assist with hip strengthening exercises and hip rehabilitation.

Become a PhysioAdvisor Member

Link to this Page

If you would like to link to this article on your website, simply copy the code below and add it to your page:

<a href="https://physioadvisor.com.au/exercises/strengthening-joints/hip-strengthening-exercises”>Hip Strengthening Exercises – PhysioAdvisor.com</a><br/>PhysioAdvisor offers detailed physiotherapy information on hip strengthening exercises and hip rehabilitation exercises.

Return to the top of Hip Strengthening Exercises.