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Hip Conditioning Program

Purpose of Program__________________________________________________________________
After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more
active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other
recreational activities.
This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe
and effective for you, it should be performed under your doctor’s supervision. Talk to your doctor or physical therapist
about which exercises will best help you meet your rehabilitation goals.

Strength: Strengthening the muscles that support your hip will help keep your hip joint stable. Keeping these muscles
strong can relieve pain and prevent further injury.

Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury.
Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.

Target Muscles: The muscle groups targeted in this conditioning program include:
• Gluteus maximus (buttocks) • Adductors (inner thigh)
• Gluteus medius (buttocks) • Abductors (outer thigh)
• Hamstrings (back of thigh) • Tensor Fascia (outer thigh)
• Piriformis (buttocks)

Length of program: This hip conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by
your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for
lifelong protection and health of your hips and thighs. Performing the exercises 2 to 3 days a week will maintain
strength and range of motion in your hips and thighs.

Getting Started _____________________________________________________________________

Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or
riding a stationary bicycle.

Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening
exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.

Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have
any pain while exercising.

Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.

Additional Notes

AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. This information is provided as an educational service and is
not intended to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon.
Introduction 1
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Hip Conditioning Program

STRETCHING EXERCISES

1. Standing Iliotibial Band Stretch_____________________________________________________

Repetitions Main muscles worked: Tensor fascia
You should feel this stretch at the outside of your hip
2 sets of 4
Equipment needed: None
Days per week
Daily

Step-by-step directions
• Stand next to a wall for support
• Cross the leg that is closest to the wall behind your other leg.
• Lean your hip toward the wall until you feel a stretch at the outside of
your hip. Hold the stretch for 30 seconds.
• Repeat on the opposite side, then repeat the entire sequence 4 times.

Tip Do not lean forward or twist at the waist.

2. Seated Rotation Stretch____________________________________________________________

Repetitions Main muscles worked: Piriformis
You should feel this stretch in your buttocks, as well as at your sides
2 sets of 4
Equipment needed: None
Days per week
Daily

Step-by-step directions
• S it on the floor with both legs straight in front of you.
Cross one leg over the other.
• Slowly twist toward your bent leg, putting your hand
behind you for support.
• P
 lace your opposite arm on your bent thigh and use it to
help you twist further.
• Look over your shoulder and hold the stretch for 30 seconds. Slowly come back to center.
• Reverse leg positions and repeat the stretch on the other side. Repeat the entire sequence 4 times.

Tip Keep your sit bones pressed into the floor throughout the stretch.

AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. This information is provided as an educational service and is
not intended to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon.
© American Academy of Orthopaedic Surgeons Exercises Page 1
 Our knowledge of orthopaedics. Your best health.

Hip Conditioning Program

STRETCHING EXERCISES

3. Knee to Chest_____________________________________________________________________
Repetitions Main muscles worked: Gluteus maximus, gluteus medius
You should feel this stretch in your buttocks
2 sets of 4
Equipment needed: None
Days per week
Daily

Step-by-step directions
• Lie on your back on the floor with your legs extended
straight out.
• Bend one knee and grasp your shinbone with your hands.
• Gently pull your knee toward your chest as far as it will go.
• Hold the stretch for 30 seconds, then relax for 30 seconds.
• Repeat on the other side, then pull both legs in together. Repeat the entire sequence 4 times.

Tip Keep your lower back pressed into the floor.

4. Supine Hamstring Stretch___________________________________________________________

Repetitions Main muscles worked: Hamstrings
You should feel this stretch at the back of your thigh and behind your knee
2 sets of 4
Equipment needed: None
Days per week
Daily

Step-by-step directions
• Lie on the floor with both knees bent.
• Lift one leg off of the floor and bring the knee toward your
chest. Clasp your hands behind your thigh below your knee.
• Straighten your leg and then pull it gently toward your head
until you feel a stretch. (If you have difficulty clasping your
hands behind your leg, loop a towel around your thigh.
Grasp the ends of the towel and pull your leg toward you.)
• Hold for 30 to 60 seconds, then relax for 30 seconds.
• Repeat on the other side, then repeat the entire sequence
4 times.
Tip Do not pull at your knee joint.

AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. This information is provided as an educational service and is
not intended to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon.
© American Academy of Orthopaedic Surgeons Exercises Page 2
 Our knowledge of orthopaedics. Your best health.

Hip Conditioning Program

STRENGTHENING EXERCISES

5. Hip Abduction____________________________________________________________________
Repetitions Main muscles worked: Gluteus medius, abductors
You should feel this exercise at your outer thigh and buttocks
8
Equipment needed: Begin with a weight that allows 8 repetitions and progress to 12 repetitions.
Days per week 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.
2 to 3

Step-by-step directions
• L
 ie on your side with your injured leg on top and
the bottom leg bent to provide support.
• S traighten 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.

6. Hip Adduction____________________________________________________________________

Repetitions Main muscles worked: Adductors

You should feel this exercise at your inner thigh
8
Equipment needed: Begin with a weight that allows 8 repetitions and progress to 12 repetitions.
Days per week 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.
2 to 3

Step-by-step directions
• Lie on the side of your injured leg with both legs straight.
• Bend your top leg and cross it over your injured leg.
• Raise your injured leg 6 to 8 inches off of the floor.
• Hold this position for 5 seconds.
• Slowly lower your leg and rest for 2 seconds.
• Repeat, then complete exercise on the other side.

Tip Place your hand on the floor in front of your abdomen to prevent you from leaning backward.

AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. This information is provided as an educational service and is
not intended to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon.
© American Academy of Orthopaedic Surgeons Exercises Page 3
 Our knowledge of orthopaedics. Your best health.

Hip Conditioning Program

STRENGTHENING EXERCISES

7. Hip Extension (Prone)______________________________________________________________

Repetitions Main muscles worked: Gluteus maximus
You should feel this exercise in your buttocks
8
Equipment needed: Begin with a weight that allows 8 repetitions and progress to 12 repetitions.
Days per week 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.
2 to 3

Step-by-step directions
• Lie on your stomach on a firm, flat surface with a pillow
under your hips.
• Bend one knee 90°.
• Lift your leg straight up as shown.
• Slowly lower your leg down to the floor, counting to 5.
• Repeat, then complete exercise on the other side.

Tip Keep your head, neck, and upper body relaxed during this exercise.

8. Internal Hip Rotation______________________________________________________________

Repetitions Main muscles worked: Medial hamstrings
You should feel this exercise at the back of your thigh
8
Equipment needed: Begin with a weight that allows 8 repetitions and progress to 12 repetitions.
Days per week As the exercise becomes easier, add weight in 1-pound increments. Each time you increase the
2 to 3 weight, start again at 8 repetitions, working back up to 12.

Step-by-step directions
• Lie on your side on a table or physical therapy bench with a pillow
between your thighs. Place your lower arm in front of your body
and use a pillow under your head for comfort, if needed.
• Bring your top leg forward and lower your foot so that it is below
the tabletop, as shown in the “start” position. Your bottom leg can
be slightly bent for balance.
• R
 otate your hip and lift your foot as high as possible, as shown in
the “finish” position.
• Slowly lower your leg back to the “start” position, counting to 5.
• Repeat, then complete exercise on the other side.

Tip Stay centered on your side and do not lean your body forward or backward.
AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. This information is provided as an educational service and is
not intended to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon.
© American Academy of Orthopaedic Surgeons Exercises Page 4
 Our knowledge of orthopaedics. Your best health.

Hip Conditioning Program

STRENGTHENING EXERCISES

9. External Hip Rotation______________________________________________________________

Repetitions Main muscles worked: Piriformis
You should feel this exercise in your buttocks
8
Equipment needed: Begin with a weight that allows 8 repetitions and progress to 12 repetitions.
Days per week 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.
2 to 3

Step-by-step directions
• Lie on your side on a table or physical therapy bench. Place your
lower arm in front of your body and use a pillow under your head
for comfort, if needed.
• B
 ring your bottom leg forward and lower your foot so that it is
below the tabletop, as shown in the “start” position.
Your top leg is mostly straight to help you balance.
• Rotate your hip and lift your foot as high as possible,
as shown in the “finish” position.
• Slowly lower your leg back to the “start” position, counting to 5.
• Repeat on the other side.

Tip Stay centered on your side and do not lean your body forward or backward.

AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. This information is provided as an educational service and is
not intended to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon.
© American Academy of Orthopaedic Surgeons Exercises Page 5