Physio Rehab | Exercise Library | Hip, Groin and Hamstring

HIP, GROIN AND HAMSTRING

MOBILITY

HS | Adductor - TP Ball (Block)

HS | FABERS (Contract - Relax)

HS | FABERS (Prone - Figure 4)

HS | Glutes - Foam Roller

HS | Glutes / Hip ER (Straight Leg)

HS | Glutes (Lying) - TP Ball

HS | Glutes (Sitting)

HS | Glutes (Sitting) - TP Ball

HS | Glutes (Wall)

HS | Groin / Adductors - Foam Roller

HS | Groin / Adductors (lotus)

HS | Groin / Adductors (sitting)

HS | Hip Adduction (Bench) - Power Band

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 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

KS | Hip Flexors / Quadriceps (Wall)

LS | Child's Pose

LS | QL and Extensors

LS | SIJ AP Mobilisation (4pt)

LS | SIJ Posterior Rotations

LS | SIJ Push Pulls

REHAB LEVEL 1

H1 | Adductor Ball Squeezes

H1 - Clams (Supine) - Band

H1 | Glute Side Raise

H1 | Hip Abduction (Eccentric - Standing) - Band

H1 | Hip Abduction Hitch (Standing)

H1 | Hip Abduction in Flexion - Sidelying

H1 | Hip Adduction - Supine (Band)

H1 | Hip Extension (Isometric) - Supine

H1 | Hip Flexor Isometrics (Supine)

H1 | Hip Flexor Lowers (Eccentric - Supine) - Band

H1 | Straight Leg Raise - Band Assisted

K1 | Hamstring Curls (Isometric) - Band

K1 | One Leg Ball Squat (Isometric)

K1 | One Leg Squat (Isometric) - Wall

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 (Isometric - Kneeling) - Ball

H2 | Hip Abduction (Sidelying) - Band

H2 | Hip Abduction (Standing) - Band

H2 | Hip Adduction (Eccentric) - Band

H2 | Hip Adduction (Isometric - Kneeling) - Ball

H2 | Hip Adductor Liftovers (Sidelying)

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 | 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)

K2 | Double Leg Elevated Bridge

K2 | Hamstring KB Deadlift

K2 | Marching Hurdles

K2 | One Leg Ball Squat (Regression)

K2 | Physio Lunge

K2 | Single Leg Deadlift - Banded Load

K2 | Single Leg Deadlift (Eccentric)

K2 | Skater Squat (Slider)

K2 | Skier Squat

K2 | Squat - Band

K2 | Squat - Band (1 Leg)

K2 | Step Down (Regression)

K2 | Step Down (Toe Taps)

K3 | Single Leg Deadlift - KB

L2 | Elevated Hip Extension (Bench) - 1 Leg

L2 | Hip Hinge - Band

L3 | Hip Extension (4pt)

L3 | Side Plank Clam

L3 | Side Plank Glute Leg Raise (knee)

REHAB LEVEL 3

H3 | Clams (Heel Float)

H3 | Copenhagens (Long Lever)

H3 | Fire Hydrant (Standing) - Band

H3 | Glute Bridge (Band)

H3 | Hip Adduction - Band

H3 | Hip Extension (Bent Knee)

H3 | Hip Extension Bridge (1 Leg) - Ball

H3 | Hip Flexion (Standing) - Band

H3 | Hip Flexor Lowers (Stand)

H3 | Hip Thrust - Band

K3 | One Leg Ball Squat

K3 | Romanian Deadlift - Bar / Pole

K3 | Romanian Deadlift - KB

K3 | Single Leg Deadlifts - Supported

K3 | Single Leg Elevated Bridge (Eccentric)

K3 | Single Leg Press (Standing) - Band

K3 | Skier Squat - Lateral Band

K3 | Sumo Squats

K4 | One Leg Ball Squat (banded load)

L3 | Hip Extension (4pt) - Band

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 Steps - Band

H4 | Glute Bridge - Ball

H4 | Glute Bridge - one leg

H4 | Glute Bridge Thrust (Supine) - 1 Leg

K4 | Hamstring Curls (1 Leg) - Ball

K4 | Romanian Deadlift (band one leg)

K4 | Single Leg Elevated Bridge

K4 | Skater Squat (Banded Load)