Hip Strengthening PROTOCOL
BACKGROUND
Hip Strengthening PROTOCOL
` ? Description
o Hip muscles provide stability to the upper and lower extremity during activity
o Are the main source of power for quick propulsive movements
? Causes: o Injury can occur due to weakness, overuse and strength imbalances
? Protocol: o These exercises provide a broad spectrum to target the majority of muscles of the hip.
STRENGTHENING EXERCISES:
Clam Shell
Patient lies on their side with knees bent
90 degrees.
Keeping feet together, slowly raise knee
towards the ceiling
Squeeze gluteal muscles.
Hold 5 sec. Repeat 10-15 times
Frequency:
3 sets 3 times per week.
Goal:
Increase glute medius
strength
Double Leg Bridge
Lie on back with both knees bent 90 degrees on the floor.
Slow raise hips up towards the ceiling Hold 5 sec. Repeat 10-15 times
Frequency: Goal:
3 sets. 3 times per week Increase gluteal strength
Single Leg Bridge
Lie on back with one leg knee bent 90 degrees on the floor.
Pull the other knee towards chest. Maintaining this position, push foot into
ground and raise hips up Hold 5 sec. Repeat 10-15 times
Frequency: Goal:
3 sets. 3 times per week Increase gluteal strength
UCSF Orthopaedic Institute | 1500 Owens Street Ste 170 | San Francisco, CA 94158 | Phone: 415-353-2808 | Fax: 415-353-7593 | orthosurg.ucsf.edu
Hip Strengthening PROTOCOL
STRENGTHENING EXERCISES:
Hip Adduction
Patient lies on their side Flex the upper leg forward Slowly raise the lower leg towards the ceiling. Hold 5 sec. Repeat 10-15 times
Frequency: Goal:
3 sets. 3 times per week Increase hip adductor strength
Hip Abduction
Patient lies on their side Keep body in a straight line Slowly raise the upper leg towards the ceiling.
Avoid rotating the leg. Hold 5 sec. Repeat 10-15 times
Frequency: Goal:
3 sets. 3 times per week Increase hip abductor strength
Bridge on Physioball
Patient lies on their back with feet on a ball Keep body in a straight line
Slowly pull heels towards your buttocks Hold 5 sec. Repeat 10-15 times
Frequency: Goal:
3 sets. 3 times per week Increase extensor strength
Chair squat
Patient stands in front of a chair. With feet shoulder width apart Slowly squat down until the chair is felt . Push through you heels and return to starting
position
Frequency: Goal:
3 sets 10-15. 3 times per week Increase leg strength
Lateral Slides
Place theraband around both ankles.
Stand with knees and hips slightly bent.
Take a 6-8 inch step to the side, followed by
the other foot.
Repeat 10 times both directions
Frequency:
3 sets 3 times per week
Goal:
Increase hip strength
UCSF Orthopaedic Institute | 1500 Owens Street Ste 170 | San Francisco, CA 94158 | Phone: 415-353-2808 | Fax: 415-353-7593 | orthosurg.ucsf.edu
STRENGTHENING EXERCISES:
Hip Strengthening PROTOCOL
Hip Abduction
Monster Walk
Place theraband around both ankles.
Stand with knees and hips slightly bent.
Take a 2-3ft step at a diagonal
Continue until 20 steps are completed.
Frequency:
3 sets 3 times per week
Goal:
Increase hip strength
Hip Flexion
Hip Adduction
Hip Extension
Hip theraband exercises
Attach theraband to a stable object Perform 3 sets of 10-15 repetitions. 3 times per week.
Pseudo Running Exercise
Place theraband around ankle
Flex hip up, then extend the leg.
Slowly lower leg toward down
Perform 10-15 repetitions
Frequency: 3 sets 3 times /week
Goal:
Increase hip
strength
UCSF Orthopaedic Institute | 1500 Owens Street Ste 170 | San Francisco, CA 94158 | Phone: 415-353-2808 | Fax: 415-353-7593 | orthosurg.ucsf.edu
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