HealthSheets™

Adhering to the principles of health literacy, this extensive library of evidence-based, peer-reviewed information was written specifically for patients and covers diseases and conditions, diagnosis and treatments, surgeries and procedures, and wellness and safety for people of all ages and walks of life.

Click a letter to see a list of conditions beginning with that letter.

A B C D E F G H I J K L M N O P Q R S T U V W X Y Z

Hip Strengthening

with Theraband, Sitting

These exercises will make your hip and leg stronger. Do the exercises slowly and with control.
Remember to sit up “tall” and hold your stomach muscles tight.

Do each exercise _______ times. Hold for _______ seconds. Do _______ sessions every or every other day.

Start with the __________ Theraband and work up to the __________ band as your therapist tells you.

Hip external rotation (Piriformis, Gemelli, Obturators & Quadratus Femoris)

Close the Theraband in a door or place it around a heavy table or couch leg.
Sit on a firm surface.
Loop the Theraband around your ankle.
Keep your thigh flat on the chair and lift your foot slightly.
Move your lower leg and foot toward the center of your body. Hold.
Repeat on the other side.

Hip internal rotation (Gluteals, TFL)

Sit on a firm surface. Loop the Theraband around your ankles.
Keep your thigh flat on the chair and lift your foot slightly.
Move your lower leg and foot away from the center of your body. Keep your other leg still. Hold.
Repeat on the other side.

Hip abduction

Sit on a firm surface. Loop the Theraband around your thighs, near your knees. The Theraband should be crossed between your thighs or knees.
Lift one leg slightly out to the side, pulling away from the other leg. Keep your other leg still. Hold.
Return to starting position. Repeat on your other side.

Hip flexion

Sit on a firm surface. Loop the Theraband around your thighs, crossed between your thighs or knees.
Raise one knee toward your chest. Keep the other leg still. Hold.
Return to starting position.
Repeat on your other side.