Knee and Hip Exercises

Basic Hip Exercises

Some simple hip exercises to start opening up stiff hips. Work slowly into any restricted ranges without causing discomfort. Helps with:

  • Stiff Hips
  • Hip Pain
  • Tight Glutes
  • Hip Arthritis

Advanced Hip Mobility

Some simple hip exercises to start opening up stiff hips improve movement and strengthen around the joint. Work slowly into any restricted ranges without causing discomfort. Helps with:

  • Stiff Hips
  • Hip Pain
  • Tight Glutes
  • Hip Arthritis
  • Hip Strength

Gluteal Bridge

Standard bridge to begin to engage gluteal muscles and the core. Can be done as repetitions or as a engage and hold exercise. Ensure that knees, hips and shoulders are all in alignment.

  • Strengthens Gluteals
  • Engages Core
  • Builds Hip Muscle
  • Stabilises Pelvis

Straight Leg Bridge

Standard bridge to begin to engage gluteal muscles and the core. Can be done as repetitions or as a engage and hold exercise. Ensure that knees, hips and shoulders are all in alignment.

  • Strengthens Glute Medius
  • Engages Core
  • Builds Hip Muscle
  • Stabilises Pelvis

Hip Flexor (Psoas) Stretch

A simple but effective stretch for the hip flexor. Ensure to avoid hyper extension of the lumbar spine. Engage stretch and push in for 5 seconds and release.

  • Stretches Hip Flexor
  • Improves Pelvic Mobility
  • Relieves Groin Pain

Hip Flexor Streatch with Foam Roller

A simple but effective stretch for the hip flexor done with foam roller. Ensure to avoid hyper extension of the lumbar spine. Engage stretch and push in for 5 seconds and release.

  • Stretches Hip Flexor
  • Improves Pelvic Mobility
  • Relieves Groin Pain

Frog Hip Stretch

Frog hip stretch helps to open up the hips and ease tight musculature around the area. Helps to

  • Ease tight hips
  • Improve hip mobility
  • Stretch muscle

Wall Squat - Progression

Wall Squat – Nice controlled way to improve your squatting, improve hip and gluteal strength. Good for those who struggle to free squat to be used as a progression exercise.

For:

  • Gluteal Strength
  • Squat improvement
  • Hip Strength
  • Pelvic Stability

Dynamic Hip Openers

Dynamic hip opening exercise to open up hips and engage hip flexor in different ranges. Good to ease tight hips and improve range around the joint.

Great for:

  • Hip Mobility
  • Hip Opening
  • Hip Flexor Stretch
  • Hip Strengthening

Wall Sit With Variations

Wall Sit Exercises with variations helps to strengthen a range of muscles around the pelvis and hip. Variations include adductor and abductor strengthening.

Helps:

  • Strengthen Gluteals
  • Strengthen Adductors / Abductors
  • Pelvic Stability
  • Pelvic / Hip Strength

Knee Strengthening (Stage 1)

These are the first stage of the knee strengthening exercise series. These exercises are ideal for people before or after surgery on the knee or hip. The help to build strength around the lower body.

Helps to:

  • Build Strength before or after knee / hip surgery
  • Increase mobility and balance of lower limb
  • Reduce effects of Osteoarthritis
  • Improve overall conditioning

Strong Gluteal Stretch & Hip External Rotator

Strong gluteal stretching exercise that encourages external rotation. Ideal for people with stiff or tight hips. Done with a yoga block or or thick book to allow movement it is essential to continually push the knee down during this exercise.

Great for:

  • Hip Mobility
  • Gluteal Stretching
  • External Rotation
  • Osteoarthritis of Hip