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TABLE 4.5 Selected Strength Exercises for the Hip
Exercise name
(Resistance)Description
(Technique cues) Progression
Muscle group: Hip flexors
Muscles emphasized: Iliopsoas
Joint movement: Hip flexion with knee flexion maintained
A. Knee to chest
(Elastic band)Lean back on the elbows with both
knees bent and a band looped
above the knees. Bring one knee
toward the same shoulder, pause,
and return to the starting position
as the other knee stays in place.
(Maintain a slight posterior
pelvic tilt, and emphasize using
the iliopsoas versus the rectus
femoris.)
Variation 1: Perform sitting in a
chair with the hips at the front
edge of the chair, the torso resting
back against the back of the chair,
and the pelvis in a slight posterior
tilt.
Variation 2: After bringing the knee
to the chest, extend it without
letting the knee move away from
your body.- Perform sitting with a slight tuck
and resting back on the hands
(figure 4.34B, p. 201). - Perform sitting with vertical
torso and pelvis more neutral
(figure 4.34D, p. 201).
Muscle groups: Hip flexors and knee extensors
Muscles emphasized: Iliopsoas and quadriceps femoris
Joint movement: Hip flexion with knee extension
B. Sitting 2-arc front leg raise
(Body weight)Sit leaning back on your hands
with one knee bent with the foot
on the ground while the other leg
is extended to the front. Raise the
extended leg as high as you can
with good form, pause, bend the
knee slightly, raise the leg slightly
higher with the knee bent, extend
the knee at this higher arc, pause,
and slowly lower the leg to the
starting position.
(Use the quadriceps femoris for
knee extension, but emphasize
using the iliopsoas for hip flexion.
Avoid letting the angle of hip
flexion change as the knee extends
at the top of the movement.)
Variation 1: Perform turned out,
but if using a weight cuff place it
close to the knee rather than at
the ankle.- Increase the height the leg is
raised. - Bring the torso to a more
vertical position and the lumbar
spine more neutral. - Perform sitting with the torso
vertical and the back against a
wall. - Add an ankle weight.
- Perform standing.
(continued)Variation 2