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This document provides 6 exercises for strengthening the hips at level 1: 1) Glute sets involve clenching the buttocks while lying on your back with legs straight. 2) Hip adduction uses a towel squeezed between bent knees while lying on your back. 3) A single leg fall out works on core stability while lowering one straight leg out to the side while lying on the back. 4) Hip flexion against hands involves pushing the bent leg into the hands while lying on the back. 5) Hip extension uses a stool to push the foot down while lying on the back with the leg over the edge. 6) Hip abduction lifts the straight top leg while side lying.

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Maribel Torres
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92 views

Program

This document provides 6 exercises for strengthening the hips at level 1: 1) Glute sets involve clenching the buttocks while lying on your back with legs straight. 2) Hip adduction uses a towel squeezed between bent knees while lying on your back. 3) A single leg fall out works on core stability while lowering one straight leg out to the side while lying on the back. 4) Hip flexion against hands involves pushing the bent leg into the hands while lying on the back. 5) Hip extension uses a stool to push the foot down while lying on the back with the leg over the edge. 6) Hip abduction lifts the straight top leg while side lying.

Uploaded by

Maribel Torres
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Fortalecimiento de Caderas (Nivel 1) us.physiapp.

com
PhysiApp code: dbfifqrs
Ana Torres Martínez

2 Sets / 10 Reps / 5 s hold

1. "Glute sets" Hip extension strengthening isometric, supine; 01

Lie on your back with your legs straight.


Clench your buttocks together and hold this position.
Relax and then repeat.

2 Sets / 10 Reps / 5 s hold

2. Hip adduction strengthening isometric, squeezing towel, supine, feet


standing

Lie on your back with your legs bent and feet flat on the floor.
Ensure your knees and feet are hips width apart.
Place a small ball or a rolled towel between your knees.
Tighten your abdominal muscles and pelvic floor, then squeeze your knees
together into the ball or towel.
Hold this position.
Relax, and then repeat.

2 Sets / 10 Reps

3. "Knee fall out" Core/pelvic floor stabilization (single leg), supine

Lie on your back with your legs bent and feet flat on the floor.
Engage your core stability and pelvic floor muscles, then lower one leg fall out to
the side.
The key is to maintain a level pelvis, using your core to prevent it rotating with the
movement of your leg.
Control the movement back to the start position and repeat.

2 Sets / 10 Reps / 5 s hold

4. Hip flexion strengthening isometric against hands, supine leg bent; 01

Lie on your back and bend your affected leg, bringing your hip and knee to 90
degrees.
Place both of your hands on your thigh, just above your knee.
Try to move your hip directly in towards you, while resisting the movement with
your hands.
Hold this position, relax, and then repeat.

Fortalecimiento de Caderas (Nivel 1) (assigned on 01/11/2022) Page 1 of 2


Assigned by Juan Lugo, printed on 01/11/2022
2 Sets / 10 Reps / 5 s hold

5. Hip extension strengthening isometric, against chair, leg bent over edge,
supine

Lie on your back with your affected leg close to the edge of the bed.
Position a stool to this side of the bed and place your affected foot onto the step.
Your knee should be bent.
Tighten your buttock muscle, pushing your foot down into the step.
Hold this position.

2 Sets / 10 Reps / 3 s hold

6. Hip abduction strengthening, side lying; 01

Lie on your side with your affected leg on top.


Bend your bottom leg for stability but keep your top leg straight and in line with
your body.
Lift the top leg up, making sure you do not roll your body forwards or backwards.
Control the movement as you lower it back down to the starting position and
repeat.

Fortalecimiento de Caderas (Nivel 1) (assigned on 01/11/2022) Page 2 of 2


Assigned by Juan Lugo, printed on 01/11/2022

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