Hip Rehab Exercises

• Leg swing
• Butterfly
• Kneeling hip stretch
• Bridge
• Squat
• One leg squat stretches
• Flat on back, march bent legs, hold for 6, do 10 times
• Flat on back, bend and lengthen legs out, hold for 6, do 10 times
• Quad stretch on side
• “World’s Greatest Stretch” Add rotations to Kneeling hip stretch
• Standing psoas march with band

Hip Flexor Rehab Routine

Daily

• Hip flexor low lunge stretch: 3x45s each side
• Clamshells or banded side steps: 2x15

Phase 1 - Isometric (wk 1-3)

3x/week, rest days between

• Standing hip flexion hold vs resistance: 3x30-45s
• Split squat hold: 3x30s each

Phase 2 - Eccentrics (wk 3-6)

• Slow leg raise (3s up/hold/down): 3x10-12
• Reverse lunge slow descent (3s): 3x8-10 each
• Hip flexion eccentric with band (slow lower): 3x8 each

Phase 3 - Strength (wk 6-12)

• Weighted split squat: 3x10 each
• Step-up with high knee: 3x10 each
• Cable hip flexion: 3x12 each
• Single-leg glute bridge: 3x12

Phase 4 - Return to sport (wk 10+)

• Walk -> incline walk -> light jog, +10% volume/week max
• Bike: high cadence, low resistance, avoid climbs initially

Rules

• Pain <=4/10 during is ok
• Pain worse next morning = back off a phase