Exercise library

Hip & groin exercises

Strength and mobility exercises for hip and groin pain.

Single-exercise guides and staged recovery programmes, each drafted to a shared house style and clinically reviewed by an HCPC-registered physiotherapist.

Individual exercises

Hip BridgeStrengthens the hips and glutes through a slow, controlled lifting and lowering motion.HipStrength phaseView details

Clam ShellLying on the side with knees bent, lifting the top knee while keeping feet together to activate the gluteus medius.HipEarly rehabView details

Side-Lying Hip AbductionLifting the top leg straight out to the side, building hip abductor strength important for pelvic control.HipStrength phaseView details

Standing Hip Flexor StretchA lunge-position stretch lengthening the front of the hip, often tight from prolonged sitting.HipMobility phaseView details

Deep Squat MobilityA supported deep squat hold to maintain functional hip and knee range for daily activities like gardening.HipReturn to functionView details

Lateral Band WalkSidestepping against band resistance around the knees, building hip strength that controls knee alignment.HipReturn to functionView details

Hip Hitch (Pelvic Drop)Standing on one leg on a step and slowly lowering then lifting the opposite side of the pelvis, training the outer-hip muscles that keep the pelvis level.HipStrength phaseView details

Banded Hip External RotationPressing the thighs apart against a resistance band while seated or side-lying, targeting the deep outer-hip rotators and the gluteal muscles.HipStrength phaseView details

Copenhagen Adductor HoldA side-lying hold with the top leg supported on a bench, building strength through the inner-thigh adductor muscles and the side of the supporting hip.HipReturn to functionView details

Single-Leg Glute BridgeLifting the hips into a bridge while holding one leg off the floor, roughly doubling the load through the gluteal muscles of the standing leg.HipStrength phaseView details

Standing Banded Hip AbductionStanding on one leg and moving the other leg out to the side against a resistance band, strengthening the outer-hip muscles in an upright, functional position.HipStrength phaseView details

Recovery programmes

Staged home-exercise programmes for conditions in this area.

HipGluteal tendinopathy exercises

A staged exercise programme for gluteal tendinopathy from a HCPC-registered physiotherapist - take the compression off, load the tendon, and sleep better.

12 exercises

Self-checks for this area

Quick movement tests you can try at home to see what your symptoms might point towards. A guide, not a diagnosis.

Trendelenburg Mirror CheckThe strength and control of the muscles on the side of the hip

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Using these exercises safely

A few general rules that apply to every exercise and programme in this library:

Build up gradually. Start with the easier end of what is suggested and add more only when it feels comfortable.
Some muscle soreness during or after is normal - up to about 3 or 4 out of 10 that settles within a day is fine.
Sharp pain, pain that spreads down a limb, pain that wakes you at night, or pain that is clearly worse the next morning means stop and get it checked.
Do not push through pain to 'earn' progress. Slow, steady loading is what builds tissue tolerance.
These are general exercises, not a substitute for a personal assessment. If you are not sure what is wrong, or things are not improving, book an assessment.

If your symptoms are severe, spreading, or you feel unwell, see a doctor rather than starting exercises.

Not sure which exercises are right?

Get a plan built for you

Book an online assessment with an HCPC-registered physiotherapist and get a rehab plan matched to your condition and stage.

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