Bridge With Heels Raised
This works the gluteal muscles in particular, as well as brings your core into play. Place a band around your knees to increase the tension
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Hip activation exercises
Hip activation exercises work the abductor muscles on the outside of the hip. When injured, these muscles often switch off. As a result they tighten and weaken, which leads to other problems.
A Skip Lateral
A skip drill in a lateral or sideways direction progresses on from the lateral A march drill. It is a more functional or sports-specific rehab
A Skip Linear
A skip drill in a linear direction progresses on from the A march drill. It is a more functional or sports specific rehab exercise, bridging
Lateral A March
Lateral A march or sideways high knee walking is a functional hip activation exercise. Teaching Points:
Linear A March
Linear A march or high knee march is a more functional hip activation exercise. It forms part of a number of our rehab programs and
Single Leg Perturbations
Single leg perturbations activate the hip muscles, in particular, the hip abductors. It is a great exercise for working the hip muscles in various angles.
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Crab Walk with Band
Crab walk with band works the hip abductor muscles in a more natural or functional way. The abductor muscles on the outside the hip in
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Double Leg Bridge with Band
Double leg bridge with band works the gluteal muscles whilst placing additional load on the hip abductor muscles. Additionally it brings the core muscles into
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Clam in Extension
The Clam in extension works the hip abductor muscles but in a slightly different way to the Clam in flexion exercise. Use a resistance band
Clam in Flexion
Clam in flexion is an important basic hip activation exercise. It works the aductor muscles of the hip. When injured these muscles switch of and
Dynamic Ice Skaters
Dynamic ice skaters work the hip muscles along with the thigh muscles. This exercise progresses on from basic walking ice skaters in that you should
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Dynamic Crab Walk
Dynamic crab walk works the hip muscles, gluteals and thigh muscles. It progresses on from the basic walking crab walk because the aim is to