Hip Exercises

Hip mobility, flexor stretches, and glute strength.

Active SLR Contract-Relax

activate · hip

Bridge March

strengthen · hip

Dowel-Assisted Chair Squat

strengthen · hip

Clamshells

strengthen · hip

Quadruped Glute Kickback

strengthen · hip

Supine Band-Assisted Eccentric Hamstring Drill

strengthen · hip

Seated Hamstring Ball Release

mobilize · hip

Hamstring Stretch

stretch · hip

Hip hike

strengthen · hip

Knee-to-Chest Bridge

strengthen · hip

Pigeon-Position Rear-Leg Hip Extension

activate · hip

Gluteal Soft-Tissue Mobilization

mobilize · hip

Swiss-Ball Bridge March

strengthen · hip

Swiss-Ball-Supported Side-Lying Hip Adduction

strengthen · hip

Swiss-Ball Straight-Leg Side Bridge

strengthen · hip

Single-Leg Deadlift

strengthen · hip

ATG Split Squat

strengthen · hip

Back Knee Elevated Over-Split

stretch · hip

Supported Double-Leg Hamstring Hinge

stretch · hip

Dynamic Knee Hug

mobilize · hip

Dynamic Leg Cradle

mobilize · hip

Dynamic Leg Kick

mobilize · hip

Dynamic Lying Figure-4 Circle

mobilize · hip

Prone Bent-Knee Hip Extension

activate · hip

Frog

stretch · hip

Frog Straddle

stretch · hip

Supported Standing Quadriceps Stretch

stretch · hip

Kneeling Runner’s Lunge

stretch · hip

Lying Figure 4

stretch · hip

Staggered-Stance Hamstring Hinge Stretch

stretch · hip

Pigeon

stretch · hip

Seated Butterfly

stretch · hip

Seated Figure 4

stretch · hip

Side-Lying Quadriceps Stretch

stretch · hip

Standing Figure 4

stretch · hip

Adductor Stretch

stretch · hip

Reverse Tabletop Hip Lift

strengthen · hip

Anterior Hip and Upper-Thigh Foam Rolling

mobilize · hip

Lateral-Thigh Foam Rolling

mobilize · hip

Foam Roller on Inner Thigh

mobilize · hip

Seated Cross-Leg Glute Stretch

stretch · hip

Quadriceps Stretch

stretch · hip

Tennis Ball Side of Hip

mobilize · hip

Cossack Squat

strengthen · hip

Couch Stretch

stretch · hip

Front Foot Elevated Over-Split

stretch · hip

Double-Leg Glute Bridge

strengthen · hip

Hamstring Foam Rolling

mobilize · hip

Hip Flexor Seated Raise

strengthen · hip

PIR / PFS for the Hamstrings

stretch · hip

PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)

stretch · hip

Jefferson Curl

strengthen · hip

One-Joint Hip Flexor Stretch (Supine, Knee to Chest)

stretch · hip

Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)

stretch · hip

Supine Knee-to-Opposite-Shoulder Hip Stretch

stretch · hip

Kneeling Half-Split Hinge

mobilize · hip

Lateral Banded Joint Mobilization

mobilize · hip

Standing Wall Hip-Abduction Press

strengthen · hip

Pigeon Stretch on Box

stretch · hip

Banded Quadruped Hip Extension

strengthen · hip

Side-Lying Straight-Leg Raise

strengthen · hip

Side Plank Clamshell

strengthen · hip

Knee Valgus Adductor & IT Band Release

stretch · hip

Prone Strap-Assisted Rectus Femoris Stretch

stretch · hip

Quadruped Hip Abduction and Extension

activate · hip

Seated Pike Pulses (Active Compression)

strengthen · hip

Seated Straddle Forward Hinge

stretch · hip

Supported Side-Split Hold

stretch · hip

Single-Leg Hip Thrust

strengthen · hip

Single-Leg Hip Thrust with Peak Hold

strengthen · hip

Single-Leg Deficit RDL

strengthen · hip

Sliding Half-Splits (Eccentric/Concentric)

strengthen · hip

Back-Leg End-Range Hip-Extension Lift (in split)

strengthen · hip

Supported Straight-Leg Lift from Partial Split

strengthen · hip

Standing Active Straight-Leg Hold

activate · hip

Standing Elevated Hamstring Stretch (Contract-Relax)

mobilize · hip

Standing Lateral Hip Stretch

stretch · hip

Supine Sciatic Nerve Glide (Flossing)

mobilize · hip

Supine Strap-Assisted Straight-Leg Raise

mobilize · hip

Strap-Assisted Standing Split

stretch · hip

Arms-Overhead Quadriceps Stretch

stretch · hip

Door-Anchored Banded Arabesque Hold

activate · hip

Door-Anchored Arabesque Calf Raise

strengthen · hip

Strap-Assisted Diagonal Back-Leg Hold

activate · hip

Balancing Standing Quadriceps Stretch

stretch · hip

Strap-Assisted Side-Leg Hold

activate · hip

Strap-Assisted Seated Hamstring Stretch

stretch · hip

Suspension-Strap Seated Hamstring Stretch

stretch · hip

Dancer’s Pose (strap-assisted)

stretch · hip

Door-Anchored Front Leg Stretch

stretch · hip

High Door-Anchored Front Leg Stretch

stretch · hip

Strap-Assisted Front Split

stretch · hip

Front Split with Rear-Foot Strap

stretch · hip

Seated Rear-Leg Hip Flexor Stretch with Strap

stretch · hip

Front Split with Bent Rear Knee and Strap

stretch · hip

Front Split with Rear Quadriceps Stretch

stretch · hip

Seated Side Hamstring Stretch with Ankle Flexion

stretch · hip

Seated Strap-Assisted Single-Leg Hamstring Stretch

stretch · hip

Cross-Body Strap Standing Side Leg Hold

strengthen · hip

Supported Standing Rear Leg Hold with Floor Reach

strengthen · hip

Kneeling Quadriceps Stretch

stretch · hip

Middle Splits

stretch · hip

Seated Band-Assisted Middle Split Hold

stretch · hip

Standing Hand-Held Strap Side Leg Raise

strengthen · hip

Strap-Assisted Pigeon Quadriceps Stretch

stretch · hip

Quadricep Stretch

stretch · hip

Seated Side Hamstring Stretch with Strap

stretch · hip

Seated Side Hamstring Hinge with Strap

stretch · hip

Side-Lying Strap-Assisted Adductor Stretch

stretch · hip

Supported Strap-Assisted Arabesque Hold

activate · hip

Standing Front Split (over Head)

stretch · hip

Standing Quadriceps Stretch

stretch · hip

Seated Single-Leg Band Press

strengthen · hip

Door-Anchored Side Leg Stretch

stretch · hip