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  • Writer's pictureDr. Monique J. Caruth, PT, DPT

8 Exercises For The Hip To Do At Home


Knee Extension: While seated with your knee in a bent position and your heel touching the ground, slowly straighten your knee as you raise your foot upwards as shown. Lower your foot back down until your heel touches the ground and then repeat.



Seated Marching: While sitting in a chair, lift your foot off the ground as you flex your hip and lift your leg.  Lower back down and repeat on the opposite leg. Repeat this alternating movement.


Heel and Toe Raises: While standing next to a chair or countertop for support, raise up your toes and forefoot as you bend at your ankle. Lower back down and press down with your toes as you raise up your heels and your body. Lower back down and repeat motion.


Hip Extension: While standing, stand on one leg and move your other leg in a backward direction. Do not swing the leg. Perform smooth and controlled movements. Keep your trunk stable and without arching during the movement. Use your arms for support if needed for balance and safety.


Hip Abduction: While standing next to a chair or counter top for support, raise your leg out to the side. Keep your knee straight and maintain your toes pointed forward as best as you can. Then, lower your leg back down and repeat. Use your arms for balance support if needed for balance and safety.


Hip Forward Flexion: While standing next to a chair or counter top for support, lift one leg forward and off the group with a straight knee. Return to starting position and repeat.


While standing next to a chair or countertop for support, march in place by lifting your knee up as you allow it to bend. Lower back down and then perform on your other side. Repeat this alternating movement.



Sit near the front edge of a chair. Next, reach forward with your arms and lean forward at your waist as you press down with your legs and rise up to a standing position. As you rise to standing, lower your arms by your side. Stand tall. Then, return to sitting on the chair by leaning forward as you raise up your arms. Repeat. NOTE: If you are unable to stand, try pushing on your thighs with your arms or use a chair that has arm rests to press down on or hold a bathroom or kitchen sink to assist in pulling yourself up.



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