Hip exercises
Bridge
Frequency: daily
Volume: 3 sets of 8-12 repetitions
Technique guidance: push feet in floor to lift body, think about pushing feet down rather than lifting body up
Clam
Frequency: daily
Volume: 3 sets of 8-12 repetitions
Technique guidance: use and on pelvis to prevent the pelvis rotating/body rolling back as you lift the leg
Variation: perform exercise against a wall if you are unable to prevent your pelvis rotating/body rolling
Bridge (offset leg)
Frequency: 3x a week
Volume: start with 3 sets of 6 repetitions.
If this is easy, progress repetitions. If this is difficult decrease the number of repetitions. The aim is to do enough repetitions so that this exercise is a challenge, aim for a difficulty of 6-8/10 (where 10/10 would be that you could not do another repetition if someone offered you £100!)
Technique guidance: push foot in floor to lift body, think about pushing foot down rather than lifting body up
Single leg bridge
Frequency: 3x a week
Volume: start with 3 sets of 6 repetitions.
If this is easy, progress repetitions. If this is difficult decrease the number of repetitions. The aim is to do enough repetitions so that this exercise is a challenge, aim for a difficulty of 6-8/10 (where 10/10 would be that you could not do another repetition if someone offered you £100!)
Technique guidance: push foot in floor to lift body, think about pushing foot down rather than lifting body up
Side lying leg lift
Frequency: 2-3x a day
Volume: 1 set of 10 repetitions
Technique guidance: do not allow the leg to rotate as you do the exercises (to do this keep the foot facing forwards throughout the movement). Do not let the leg drop below parallel (to the floor) at any point during the exercise.
Isometric hip abduction
Frequency: 2-3x a day
Volume: start with 1 set of 10 repetitions with a 2-3 second hold.
Gradually build up the duration of the holds so that you can do 1 sets of 10 repetitions with a 10 second hold
Technique guidance: to do the exercise visualise taking both legs wider (as if you were going to do the splits)