Hip Strengthening

In what positions could flexion isometrics be performed?

seated with hand for resistance

In what positions could extension isometrics be performed?

glute set — supine or seated

In what positions could abduction isometrics be performed?

• seated — hand or belt for resistance

In what positions could adduction isometrics be performed?

• LS, seated — squeeze ball or pillow

How could the glute med be strengthened when lying prone?

active/resisted abduction with extension

How could the glute med be strengthened when Sidelying?

• Hip ER (clamshells)

• Hip abduction with extension (hip abduction wall slides)

How could the glute med be strengthened when standing?

• hip abduction against cable column or tubing

• hip abduction/extension with t-band loop

• stand in SLS parallel to wall with uninvolved side toward wall. Abduct uninvolved side side

• single limb squat

• single limb deadlift

What is the best exercise for the gluteus medius activation?

SL hip abduction

When having a patient perform SL clamshells, what is one main thing the patient should be sure to do?

keep hips stacked

Which gluteal muscle is activated during lateral band walks?

both

• isometrically contracting stance glute med

• concentrically contracting moving glute med

• eccentrically contracting the original stance leg as it moves in to narrow stance

What actions strengthen the glute max while lying prone?

• hip extension with knee flexed (open chain)

• hip extension with kneee extended (open chain)

What actions strengthen the glute max while quaddruped

• same as prone

• donkey kick (open chain)

Name a few exercises that strengthen the hip extensors, gluteals, while standing.

• squats (single leg)

• lunges

• hip extension against tubing/cable column

Name an exercise to strengthen the hip adductors when sidelying.

SLR

Name a couple of exercises to strengthen the hip adductors when standing.

• adduction against t-band/cable column

• multi hip machine

Without sufficient pelvic stabilization by the abdominals, a strong contraction of the hip flexors may cause what?

the pelvis to tilt anteriorly

Name an exercise to help strengthen the hip flexors when prone.

walk outs/ins on swiss ball

Name an exercise to help strengthen the hip flexors when seated.

marches with ankle weights

Name a couple of exercises to help strengthen the hip flexors when standing

• hip flexion against tubing/cable column

• multi-hip machine

name a way to strengthen IR/ER when seated

t-band resistance at ankle

name a way to strengthen IR/ER when prone

t-band resistance at ankle