Stability - Hip

Here you can find a selection of exercises designed to improve the stability of the hip joint.

Slides: Back Lungearrow

Focus on a spot in front of you. Tighten your abdomen, place one foot on the mat and move backwards. Lower your back knee down towards the floor. Press your bottom down towards the floor, tighten abdomen and move your leg back to starting position.

Side Laying Hip Adductionarrow

Laying sideways, with top calf in wide sling, and the top arm as support. Sling should be about 50 cm above the ground. Suspension point above the knees. 1) Lift the bottom leg 2) Lift the pelvis so the body is straight 3) Return to starting position.

Lateral Walk w/miniband, anklearrow

Stand with your feet shoulder-width apart with a miniband around your ankles. Make sure you have appropriate tension in the band. Stand with light flexion in your knees and hips and have your hands placed on your hips. Maintain tension in the band while you take steps laterally.

BOSU-ball: One leg squatarrow

Stand with one leg on top part of the BOSU-ball. Bend the knee and hip approx. 90 degrees angle in the knee. Then straighten yourself up to the starting position. Make sure that you keep the knee in line with the toe during the movement.

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Combined hip motions w/elasticsarrow

Stand up straight with a circular elastic band around your ankles. Lift one leg off the ground and keep your balance. Move your leg out to the side against the resistance, then backwards and forward at the end. Make sure to keep your knee joint straight throughout the movement. Return to starting position and repeat.

Lateral Walk w/miniband, anklearrow

Stand with your feet shoulder-width apart with a miniband around your ankles. Make sure you have appropriate tension in the band. Stand with light flexion in your knees and hips and have your hands placed on your hips. Maintain tension in the band while you take steps laterally.

BOSU single bent leg hip raise, dome side uparrow

Lie on your back with knees bent, arms out to the side and a foot placed on the BOSU. Contract your stomach and seat muscles. Hold the contraction while lifting your seat off the floor. Keep your lumbar- and pelvic region in a neutral position throughout. Lower back down and repeat.

Side lift on a steparrow

Stand on the edge of a step with one leg free from the step. Hold a pole or similar balancing on your shoulders. Make sure the knees and toes are pointing forward during the exercise. Slowly lower yourself towards the floor by bending the knee, when the foot that is hanging in the air is close to touching the ground stretch up again.

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