Hip recovery starts now.

Designed to relieve hip pain through core and glute strengthening, these 10 exercises take 45 seconds each to complete. Start slow, do your best, and progress when you’re ready. All you’ll need to do the exercises are comfortable clothes, a mat or soft surface, and a timer. Let’s go.

HIPFIT10 Exercise Program Instructions

• Complete exercises 4 to 5 times per week at your availability.

• Starting with exercise 1, do as many repetitions of exercise in 45 seconds as you are able. Take as many rests as you need.

• Some of the exercises will be “easy”, like exercise 1. These work on postural control and small movements.

• Some of the exercises will be “hard”, like exercise 4. These work on strengthening and power.

• If you are unable to do two consecutive repetitions without rest, apply the “Beginner Modification” if there is one, or discuss with your physiotherapist on ways you can modify the exercise.

• If you are able to do an exercise without rest for the full 45 seconds three days in a row, apply the “Extra Challenge” if you are able.

• On off days, try a stretching protocol that focuses on your hip flexors, quads and hamstrings and that keeps you out of positions that make your hip hurt. DO NOT do any stretches that make your hip hurt more. Try what works for you. If you find that stretching does not help you, use your off days for rest and recovery.

Exercise 1: Seated Pelvic Tilts

• Sit at edge of chair

• Relax abdominal and pelvic muscles

• Tighten lower back and pelvic muscles to exaggerate the lumbar curvature of the lower back into an upright posture

  Extra Challenge: try it while seated on an exercise ball

Exercise 2: Straight Leg Raises

Lying on your back, with your hands at your sides, raise both feet 12 inches off the ground. Lower them back down without touching the ground and repeat as many times as you can in 45 seconds. Rest as necessary.

Beginner modification: Have a friend hold the bottom of your heels and take off enough weight so that you are able to do three repetitions without rest.

Exercise 4: Flutter Kicks

Lying on your back with your hands at your sides, lift your feet off the ground. Alternate lifting your feet 12 inches in the air without letting either foot touch the ground. Complete for 45 seconds, rest as necessary.

Extra Challenge: put on ankle weights

Beginner modification: Have a friend hold the bottom of your heels and take off enough weight so that you are able to do three repetitions without rest.

Exercise 5: Supine Leg Lifts

Lying on your back with your knees bent and feet slightly apart. Tighten your lower stomach and lift your pelvis off the ground slightly. Straighten one of your legs and hold this position for 5 seconds, then alternate as many times as possible in 45 seconds.

Exercise 6: Side Plank Hip Lifts

Lie on your side with your bottom elbow on the ground, and your top hand on your top hip. Lift your bottom hip off the ground as many times as possible in 20 seconds, then switch sides and repeat for 20 more seconds.

Extra challenge: hold a dumbbell weight in your top hand

Exercise 7: Prone Single Leg Lifts

Lie face down with your hips and back relaxed and one knee bent. Tighten the lower stomach, squeeze your buttock together and lift the bent leg 3 inches off the ground. Hold this for 5 seconds. Alternate sides as many times as possible in 45 seconds. 

Exercise 8: Bird-Dog

Position yourself on your hands and knees with your head looking forward. Lift and extend your opposite arm and leg, keeping your back and core tight. Hold for 5 seconds and alternate sides as many times as possible in 45 seconds.

Extra Challenge: Touch your opposite elbow and knee together when switching from side to side.

Exercise 9: Leg Extensions

Position yourself on your hands and knees. With the core tight, slowly straighten one leg behind you, contracting your buttocks. Hold for 5 seconds then slowly lower. Alternate sides as many times as possible in 45 seconds.

Exercise 10: Forearm Plank

Position yourself on your forearms and toes, with your body straight. Hold this pose for as long as possible during the 45 second timer. Rest in necessary.

Extra challenge: crunch your abs for 5 seconds on, 5 seconds off during exercise