Hip Movements

The following movements can help your posture, lower body strength, and overall movement. Limited mobility in the hips can cause many different posture and back issues.

Note: You should not feel pain when performing these exercises. Please check with your doctor before doing stretches that include discomfort.

Hip Flexion (Standing)

  • Hold onto a stable object for balance. 
  • Bring right knee up towards your chest until you reach 90 degrees. 
  • Repeat 10 times. 
  • Switch to left leg.  

man standing with hand on the back of a chair man with one knee raised

Hip Flexion (Lying on back)

  • Lie on your back and gently pull your right knee in toward your chest.
  • Hold for 30 seconds, then relax.
  • Switch to left leg.

Man laying on floor lifting knee

Hip Extension

  • Hold onto a stable object for balance.
  • Move your right leg backwards, keeping your knee straight, and contract your gluteals. Do not arch the back. 
  • Return to starting position.  
  • Repeat 10 times.
  • Switch to left leg. 

man holding back of chair extending leg backwards

Hip Abduction

  • Hold onto a stable object for balance.
  • Lift your right leg sideways, being careful not to rotate the hip. 
  • Slowly return to staring position. 
  • Repeat 10 times.
  • Switch to left leg.

man standing sideways holding back of chair

Hamstring Flexion (Standing or Lying on belly)

  • Bend your right knee to pull your heel up towards your gluteals, return to starting position.
  • Repeat 10 times. 
  • Switch to left leg.

man laying on ground on stomach

man laying on ground on stomach with on leg bent

man standing with hand on the back of a chair man standing with one leg bent back

Thigh (Quadriceps) Strengthener (Seated Leg Extension)

  • Sit in a chair with feet flat on the floor.
  • Extend on leg out straight in front of you while stabilizing with the other foot on the floor.
  • Activate the thigh muscles of the straightened leg to hold the position for 5-10 seconds.
  • Release and return to starting position.
  • Repeat 10 times.
  • Switch to the left leg

man sitting in chair with feet on the ground man sitting in chair with one leg raised

Bridge: Hip Raise

  • Lay on your back on the floor.
  • Bend knees keeping feet on the floor.
  • Heels should be close to the butt.
  • Pushing off with the heels, lift the hips towards the ceiling and hold for 5–10 seconds.
  • Release and repeat 10 times.  

Young man laying on floor showing bridge hip raise start movement

Young man laying on floor showing bridge hip raise end movement

External/Internal Hip Rotation (Windshield Wipers)

  • Lie down flat on your back with knees bent and feet on the floor.
  • Make sure feet are slightly wider than hip distance apart.
  • Allow your right knee to fall “outward” to the right side, and at the same time allow your left knee to fall “inward” toward the floor.
  • Hold for 10 seconds, and then slowly return to starting position.
  • Switch sides and repeat 10 times each way.  

man laying on floor with knees bent

man laying on floor with knees bent to the side

man laying on floor with knees bent to the side