Physio Rehab | Exercise Library | Hip, Groin and Hamstring

HIP, GROIN AND HAMSTRING

MOBILITY

HS | Adductor - TP Ball (Block)

HS | FABERS (contract-relax)

HS | FABERS - Fig 4 (prone)

HS | Glutes - Foam Roller

HS | Glutes / Hip ER (straight leg)

HS | Glutes (sitting)

HS | Glutes - TP Ball (lying)

HS | Glutes - TP Ball (sitting)

HS | Glutes (wall)

HS | Groin / Adductors - Foam Roller

HS | Groin / Adductors (lotus)

HS | Groin / Adductors (sitting)

HS | Hip ER Squat Test

HS | Hip FADIR (Band)

HS | Hip Flexion ER

HS | Hip Flexion ER2 (Pigeon - band)

HS | Hip Flexion ER2 (Pigeon - floor)

HS | Hip Flexion ER2 (Pigeon - table)

HS | Hip Flexion ER (ball)

HS | Hip Flexion ER (band)

HS | Hip Flexion IR (band)

HS | Hip Flexor and Quadriceps

HS | Hip Flexors (band)

HS | Hip Flexors - Foam Roller

HS | Hip Flexors (kneeling)

HS | Hip Flexors - TP Ball

HS | Hip Internal Rotation in flexion

HS | Hip Internal Rotation in flexion (band)

HS | Hip Internal Rotation (Pole)

HS | ITB - Foam Roller

HS | Piriformis

HS | SIJ Distractions (4-point)

HS | SIJ Distractions (supine)

HS | TFL - Foam Roller

HS | TFL - TP Ball

LS | Childs Pose

LS | QL and Extensors

LS | SIJ Mobilisation (4 point)

LS | SIJ Pelvic Rotations

LS | SIJ Push Pulls

REHAB LEVEL 1

H1 | Adductor Ball Squeezes

H1 | Clams (band) - Supine

H1 | Glute Leg Raises (side)

H1 | Hip Abduction Hitch

H1 | Hip Abduction in Flexion - Sidelying

H1 | Hip Adduction - Supine (Band)

H1 | Hip Extension - Supine (isometric)

H1 | Hip Flexor Isometrics - Supine

H1 | Hip Flexor Lowers (lying)

K1 | One Leg Ball Squat (isometric)

K1 | One Leg Squat - Wall (Isometric)

K1 | Physio Lunge (regression)

REHAB LEVEL 2

H2 | Clams (band)

H2 | Copenhagens - Short Lever

H2 | Glute Bridge

H2 | Hip Abduction Hitch (Wall - Ball)

H2 | Hip Abduction Isometrics - Kneeling (ball)

H2 | Hip Abduction - Sidelying (band)

H2 | Hip Abduction - Standing (band)

H2 | Hip Adduction Isometrics (Kneeling - Ball)

H2 | Hip Extension (BOSU)

H2 | Hip Extension Bridge (ball)

H2 | Hip Extension - Standing (band)

H2 | Hip Flexion (Isometric) - Supine Band

H2 | Hip Flexor Lowers (off bed)

H2 I Adduction (eccentric)

H2 | Long Glute Bridge

H2 | Prone Glute Leg Lifts

H2 | Straight Leg Raise Lift Overs

H2 | Straight Leg Raise (SLR)

H3 | Hip Flexor Marches (Loop band)

K1 | Step Down (regression)

K2 | Front Squat (band - one leg)

K2 | Front Squats (band)

K2 | Hamstring KB Deadlift

K2 | Marching Hurdles

K2 | One Leg Ball Squat (regression)

K2 | Physio Lunge

K2 | Romanian Deadlift - KB

K2 | Single Leg Deadlift (banded load)

K2 | Skater Squat (slider)

K2 | Skier Squat

K2 | Step Down (toe taps)

K3 | Single Leg Deadlift

L2 | Hip Hinge (banded)

L2 | Reverse Lumbar Extensions - 1 Leg

L3 | Hip Extension (4-point)

L3 | Side Plank Clam

L3 | Side Plank Glute Leg Raise (knee)

REHAB LEVEL 3

H3 | Adduction (concentric)

H3 | Bench Hip Thrust (band)

H3 | Clams (heel float)

H3 | Copenhagens - Long Lever

H3 | Glute Bridge (band)

H3 | Hip Extension (bent knee)

H3 | Hip Extension Bridge (ball - 1 leg)

H3 | Hip Flexion - Standing (band)

H3 | Hip Flexor Lowers (Stand)

K3 | Hamstring Bar Deadlift

K3 | Hip Extension (4-point - band)

K3 | One Leg Ball Squat

K3 | Single Leg Deadlifts - Supported

K3 | Single Leg Elevated Bridge - Eccentric

K3 | Skier Squat (band)

K3 | Standing Single Leg Press (banded)

K3 | Sumo Squats

K4 | One Leg Ball Squat (banded load)

L3 | Paloff Rotation - Half Kneeling

L3 | Reverse Lumbar Extensions

L4 | Side Plank Clam (band)

L4 | Side Plank Glute Leg Raise (feet)

REHAB LEVEL 4

H4 | Bench Hip Thrust - 1 Leg

H4 | Clams (heel float - band)

H4 | Crab Walks (band)

H4 | Glute Bridge (ball)

H4 | Glute Bridge - one leg

H4 | Glute Bridge Thrust - One leg

K2 | Double Leg Elevated Bridge

K4 | Hamstring Curls - one leg (ball)

K4 | Romanian Deadlift (band one leg)

K4 | Single Leg Elevated Bridge

K4 | Skater Squat (Banded Load)