Hip Strengthening Exercises

Side-Lying Hip Abduction

1. Lie on side with surgical leg on top
2. Keep body in straight line, slight forward hip tilt
3. Lift top leg toward ceiling (30-45°)
4. Keep toes pointed forward or slightly down (not up)
5. Pause at top, lower with control
6. 3 sets of 15-20 reps

Common error: Rolling backward. Keep hips stacked vertically throughout.

Hip Hikes (Pelvic Drops)

1. Stand on step or platform on surgical leg
2. Let opposite leg hang off edge
3. Drop that hip down (letting pelvis tilt)
4. Then hike it back up using hip abductors
5. Keep standing knee straight
6. 3 sets of 12-15 reps

Focus: Control the drop, power the hike. Feel it in the standing-leg glute.

Monster Walks

1. Band around ankles (or above knees for easier)
2. Quarter squat position
3. Take lateral steps, maintaining band tension
4. Keep toes forward, don't let knees cave
5. 10-15 steps each direction x 3 sets

Side Plank with Hip Abduction

Advanced (Month 2+)

1. Side plank position on forearm
2. Lift top leg toward ceiling
3. Hold 5-10 seconds per lift
4. 8-12 reps, 2-3 sets

Glute Bridges

1. Lie on back, knees bent, feet flat
2. Squeeze glutes, lift hips toward ceiling
3. Create straight line from knees to shoulders
4. Hold 2-3 seconds at top
5. Lower with control
6. 3 sets of 15-20 reps

Single-Leg Glute Bridge

Progression (Week 6+)

1. Same position as bilateral bridge
2. Extend one leg, keeping thighs parallel
3. Perform bridge on single leg
4. Maintain level pelvis (no rotation)
5. 3 sets of 10-12 each leg

Prone Hip Extension

1. Lie face down
2. Keeping knee straight, lift leg toward ceiling
3. Squeeze glute at top
4. Don't hyperextend low back
5. 3 sets of 12-15 each leg

Hip Thrusts

Advanced (Month 3+)

1. Upper back on bench, feet on floor
2. Drive hips up toward ceiling
3. Squeeze glutes hard at top
4. Add weight as tolerated (barbell, dumbbell)
5. 3 sets of 10-12 reps

Clamshells

1. Side-lying with knees bent 45°
2. Keep feet together
3. Open top knee like clamshell
4. Don't let pelvis roll backward
5. 3 sets of 15-20 reps each side

Progression: Add band above knees for more resistance.

Seated External Rotation

1. Sit on edge of chair/bench
2. Band around ankles
3. Keep knees together
4. Rotate feet apart against band
5. 3 sets of 15 reps

Fire Hydrants

1. Quadruped position (hands and knees)
2. Keep knee bent 90°
3. Lift knee out to side (like dog at fire hydrant)
4. Keep pelvis stable, don't shift weight
5. 3 sets of 12-15 each side

Supine March

1. Lie on back with knees bent
2. Lift one knee toward chest
3. Lower and repeat with other leg
4. Alternate in marching pattern
5. Keep core engaged
6. 30 seconds to 1 minute

Standing March

1. Stand tall, core engaged
2. Drive one knee up to hip height
3. Lower with control
4. Alternate legs
5. Can add band around feet for resistance
6. 3 sets of 12-15 each leg