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General Hip Strength & Rehab
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Exercise (click for demo)Plane of MotionSetsReps / HoldRestNotesRegressions / Progressions
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Glute BridgeHip Extension2–38–1260–120s
Press through heels; squeeze glutes at the top for 1–2s. Keep ribs down and back neutral.
Regression: mini-bridge (smaller range). Progression: single‑leg bridge.
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Hip Hinge (Wall Tap Drill)Hip Hinge Pattern (Extension)2–38–1260–120s
Stand ~6–8 in (15–20 cm) from a wall and push hips back to tap wall. Keep shins vertical and back flat.
Regression: move closer to wall. Progression: add light weight (good morning/RDL).
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Side-Lying Hip AbductionAbduction (Glute Med)2–38–12 / side60–120s
Top leg straight, toes slightly down. Lift with control; no trunk roll.
Regression: smaller range. Progression: ankle weight or band.
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Clamshell (Sidelying)External Rotation + Abduction2–38–12 / side60–120s
Feet together, open the top knee without rolling the hips back.
Regression: pillow between knees. Progression: add mini‑band above knees.
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Copenhagen Plank (Knees Bent)Adduction (Isometric)2–320–45s / side60–120s
Side plank with top knee on bench/chair. Keep body in a straight line; feel inner thigh working.
Regression: shorter lever (closer to hips). Progression: straight‑leg version or reps (up/down).
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90/90 Hip Switches
Internal + External Rotation (Mobility/Control)
2–36–10 slow switches60–120s
Sit tall; rotate both legs side‑to‑side, keep feet planted if possible. Slow, controlled.
Regression: elevate hips on cushion. Progression: add forward fold or lift‑offs at each position.
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• Safety first: If you currently have pain or a recent injury, get medical clearance before starting. These workouts work AROUND pain; they do not treat it.
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• Frequency: 2–3 days/week for ~4 weeks, then reassess.
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• Effort: Use a weight/variation where the last rep feels tough, but you could stop with 1–2 reps ‘left in the tank’.
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• Rest: 60–120 seconds between sets. Move efficiently—no long breaks.
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• Never push through sharp pain. Modify range, slow tempo, or pick a regression when needed.
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DISCLAIMER
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If you have current pain or you’re in a rehab program, use these only with clearance from your medical or physical therapy professional. These plans aim to work around pain, not treat it. Stop any exercise that causes sharp pain and choose an easier version or smaller range.
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