Reproduced from OrthoInfo. © American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org.
Main muscles worked: Gluteus medius, abductors
You should feel this exercise at your outer thigh and buttocks
Equipment needed: Begin with a weight that allows 8 repetitions and progress to 12 repetitions. As the exercise becomes easier, add weight in 1-pound increments. Each time you increase the weight, start again at 8 repetitions, working back up to 12.
- Lie on your side with your injured leg on top and the bottom leg bent to provide support.
- Straighten your top leg and slowly raise it to 45°. Keep your knee straight, but not locked.
- Hold this position for 5 seconds.
- Slowly lower your leg and relax it for 2 seconds.
- Repeat, then complete exercise on the other side.
Tip: Do not turn your leg in an effort to raise it higher. The outside of your thigh should be lifted toward the ceiling.
Days per week: 2 to 3
Download a PDF that includes more hip conditioning exercises.