Stability - Hip

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

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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.
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.
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.


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.
Stand on the balance pad with the elastic band around one ankle. Keep your balance and move your active leg out to the side and back. Keep your knees straight. Repeat the exercise with your other leg.
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.


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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. After taking two steps laterally, lift your knee up by bending your hip and knee. Lower it down again and repeat lateral steps and knee lift to the other side. Make sure you keep tension in the band throughout the exercise.
Stand on the BOSU-ball. Put one foot on the floor next to the BOSU-ball at the same time as you bend the hip and knee. Make sure that you keep the knee in line with the toes and the back straight. As you push off and return to the starting position also lift one leg so that you are standing on one leg at the top of the BOSU-ball. Hold the position for a few seconds before you lower the leg and repeat to the other side.
Hold the ball in front of your chest. Walk forward with relatively deep strides while rotating your upper body from side to side. Your front knee must bend almost 90 degrees. Keep your upper body upright and look ahead throughout the movement.


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.
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.
Laying sideways, with ankles in small sling and balance mat under the bottom shoulder, and the top arm along the side of the body. Sling should be about 40 cm above the ground. Suspension point above the ankles. 1) lift the top leg 2) Lift the pelvis so the body is straight by pressing downwards in the sling 3) Return to starting position.

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