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Hip & Groin Exercises

Below is a list of exercises for rehabilitation of hip and groin injuries. Use the filters on the left to identify early stage, mid stage and late stage exercises. This is only a guide and we recommend seeking professional advice.

Adductors
Early stage
Hips
Late stage
Mid stage
Hip Abductors
Hip Rotators
Hip abductors
Hip adductors
Hip extensors
Hip flexors
Hip rotators
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Adductor Stretch - Sitting

This sitting adductor stretch, or sitting groin stretch, stretches the short groin muscles, which do not cross the knee joint.

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Adductor Stretch - Standing

This groin stretch mainly stretches the long groin muscles which run from the pelvis down to the knee. Isolating the shorter groin muscles can be achieved with a bent knee groin stretch.

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Alternate Leg Hip Extension

The alternate leg hip extension exercise is similar to a bridge but a little harder as it alternates weight between single legs

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Bent Leg Hip Flexion With Band

Hip flexion is the movement of bringing the thigh forwards. Performing this exercise with the knee bent reduces the input from the quads and uses mainly the Iliopsoas muscle.

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Bridge Exercise

The bridge exercise is a great one for strengthening the bum muscles and the hamstrings. It can be used in rehabilitation and also for toning purposes.

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Clam Exercise

The side-lying clam exercise strengthens the hip abductors such as gluteus medius. It is commonly used in rehabilitation of lower back pain and hip injuries

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Eccentric Hip Adduction Exercise

Eccentric exercises focus on strengthening the muscle whilst it lengthens (rather than shortens). This happens to control a movement. So in this case a therapist applies a force and the patient slows it down.

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Figure 4 Lift

The figure 4 lift exercise works the external hip rotators (sometimes also called lateral hip rotators) which are found in the buttocks!

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Glute Stretch on Back

This glute stretch is great for stretching the buttocks for rehabilitation purposes as it is in a lying position and the amount of stretch can easily be controlled.

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Good Mornings

Good mornings are a well known exercise to strengthen the hip extensor muscles. Be careful with this one if you have a history of any back pain.

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Hip Abduction Lying

The lying hip abduction exercise works the hip abductor muscles on the outer thigh and hip

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Hip Abduction with Band

The piriformis muscle is a small muscle found deep in the buttocks. It can be troublesome, especially in runners and can result in nerve compression and sciatica symptoms.

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Hip Adduction Against Gravity

Hip adduction exercises involve moving the thigh inwards across the line of the body. Laying on the side of the leg to be worked means gravity can be used to increase resistance.

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Hip Adduction with Band

Hip adduction is the movement of bringing the leg across the body. This is used in kicking. A resistance band can be used as shown.

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Hip Extension from Prone

The hip extension in prone exercise may also be known as a reverse straight leg raise. It is a good starting point for strengthening the glute and hamstring muscles.

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Hip Extension on all fours

Hip extension exercises such as this work the glute muscles (buttocks) and the hamstrings at the back of the thigh. This is an early stage exercise as no weight is added, only gravity is used as resistance.

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Hip Extension with Band

Hip adduction is the movement of bringing the leg across the body. This is used in kicking. A resistance band can be used as shown.

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Hip Raise

The hip raise exercise (sometimes called hip drop or hip hitch) is a great one for runners suffering with hip or knee pain. It strengthens the muscles responsible for the level of the hips when standing on one leg.

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Isometric Groin Exercises

Isometric groin contraction exercises involve a contraction of the inner thigh muscles, without movement of the hip joint. They are a great way of starting to load the groin muscles in the early stages of rehabilitation.

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Isometric Hip Abduction

Isometric exercises are muscle contractions without movement (static contractions). Isometric hip abduction means contracting the muscles which move the thigh outwards.

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Isometric Hip Extension

Isometric exercises involve muscle contractions with no movement of the body part (static contractions). Hip extension can be performed as shown here to work the buttocks!

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Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

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Lateral Hip Rotation with Band

This lateral rotation (external rotation) exercise works the muscles in the bum, called the glutes. It is helpsful for people whose knees rotate inwards when running!

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Long Adductor Stretch Sitting

The long adductor muscles are two of the groin muscles which cross the knee joint. To stretch them the knee must remain straight.

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Medial Hip Rotation with Band

The medial rotators (sometimes called internal rotators) are muscles around the hip which turn the thigh inwards. They can be worked using a resistance band, as shown here.

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Piriformis Stretch on Back

The piriformis muscle is a small muscle found deep in the buttocks. It can be troublesome, especially in runners and can result in nerve compression and sciatica symptoms.

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Straight Leg Raise Exercise

The straight leg raise (SLR) exercise is a common exercise which is used in the early to mid stages of rehabilitation for knee, hip and thigh injuries. It works the hip flexor muscles.

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Tensor Fascia Latae Stretch 1

The tensor fascia latae is a small muscle on the outer hip, at the top of the IT band. It can be difficult to stretch so you may need to experiment with this position slightly until you can feel a stretch.

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Tensor Fascia Latae Stretch 2

The tensor fascia latae muscle is found at the outer hip, at the top of the IT band. It can be stretched in a seated position as shown here.

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Thomas Hip Flexor Stretch

This stretch is named after the thomas test which is used to assess for tight hip flexor muscles. The stretch is the same position, but held for a longer period to increase muscle flexibility.

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Walking Abduction with Band

Walking hip abduction is an exercise which uses a resistance band to strengthen the glute muscles and prevent the knees falling in when running and squatting etc.

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Wide Leg Squat

Performing a squat in a wide leg position works the adductor muscles (groin) more than a conventional squat.

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Adductors
Early stage
Hips
Late stage
Mid stage
Hip Abductors
Hip Rotators
Hip abductors
Hip adductors
Hip extensors
Hip flexors
Hip rotators