Hip Strengthening Exercises

Written by Tele Demetrious, Physiotherapist, BPhysio(Hons)
Reviewed by Brett Harrop, APA Sports Physiotherapist, BPhysio(Hons), MPhysio(Sports Physio)

Exercises > Strengthening (Joints) > Hip Strengthening Exercises

The following hip strengthening exercises are designed to improve strength of the muscles of the hip. You should discuss the suitability of these hip strengthening exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Begin with the basic hip strengthening exercises. Once these are too easy, they can be replaced with the intermediate hip strengthening exercises. As your strength improves, the advanced hip exercises can be added to the intermediate program.

Hip Strengthening – Basic Exercises

To begin with, the following basic hip strengthening exercises should be performed approximately 10 times, 3 times daily. As your hip strength improves, the exercises can be progressed by gradually increasing the repetitions and strength of contraction provided they do not cause or increase pain.


Begin this exercise lying on your back in the position demonstrated (figure 1). Slowly lift your bottom pushing through your feet, until your knee, hip and shoulder are in a straight line. Tighten your bottom muscles (gluteals) as you do this. Hold for 2 seconds and repeat 10 times.

Hip Strengthening Exercises - Bridging

Figure 1 – Bridging

Hip Extension in Lying

Begin this exercise lying on your stomach in the position demonstrated (figure 2). Keeping your knee straight, slowly lift your leg tightening your bottom muscles (gluteals). Hold for 2 seconds and repeat 10 times.

Hip Strengthening Exercises - Hip Extension in Lying

Figure 2 – Hip Extension in Lying (right leg)

Adductor Squeeze

Begin this exercise lying in the position demonstrated with a rolled towel or ball between your knees (figure 3). Slowly squeeze the ball between your knees tightening your inner thigh muscles (adductors). Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Adductor Squeeze

Figure 3 – Adductor Squeeze

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  More Exercises

Balance exercises are an important component of hip rehabilitation and strengthening.

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