25/09/2025
4 Hip Exercises that we LOVE here in the clinic
Bent to straight knee with lateral hip:
Start off by floating your heel, kick the back leg behind and across the body as seen in the video, you want this to be more like a hinge rather than squat. Here you should feel a big stretch on the outside of hip of the standing leg. Slowly push through the midfoot and drive the knee up towards chest and lift off the heel - feel the glute shorten! Repeat, this for example 3 sets of 8-10 reps
Hip lock:
Place your feet firmly against the wall, hitch the pelvis up and slowly scoop round to the side and then step the foot infront like a forward lunge. And return. Make sure to not let the body lean too far to the side
Hip airplane:
Place your hands up against the wall, slight bend of the left knee and keep midfoot pressure, extend the right leg back and then rotate the pelvis round and back. Can be a nice cue to think you are bringing the trouser zipper to 2 o’clock then back around to 10 o’clock
90 90 Knee rolls:
90 90 position, lying on the floor with knees bent to 90 degrees with feet on the wall. Place a foam roller between your knees, it is good to have a foam roller so you can visually see the movement. exhale tuck the bottom ribs in engage the core, tuck the pelvis and feel the lower back flatten on the floor, lift one knee up towards the ceiling. Make sure heels don’t lift off the wall- dig the heels down the wall (should feel the hamstrings). You may find one side harder than the other, if so, stick in this spot and work there. Also make sure that the pelvis stays in the same position don’t let it rock side to side
