Hip Centricity: A pictorial of hip exercises

Audience: Patients Purpose: I recommend a lot of  hip exercises and consider variety and novelty important for people in pain and for athletic injury rehabilitation.   This is just a catalog of pictures.  Please don't do them and don't consider these to be the be and end all for exercises.  Many other exercises can also be chosen to achieve your goals.  Below is a catalog of a number of exercises that you can use to train/stress your hips.

backbridge
backbridge

BackBridge

backbridge leg elevated
backbridge leg elevated

One Leg BackBridge

squat with band around knees
squat with band around knees

Basic Squat

Sit backwards into your heels to start this movement.  We want the stress to go through the hips to a greater extent than the knees.

You can add a strap around your knees and push outwards if you want to increase the hip challenge

deadlift start1
deadlift start1
deadlift down
deadlift down
hipthrust end
hipthrust end
hipthrust start
hipthrust start

One Leg Lateral DeadLift

lateral deadlift end
lateral deadlift end
end of lateral deadlift side view
end of lateral deadlift side view

One Leg Squat with lateral leg lift

one leg squat
one leg squat

Lateral Shift Bird Dog (Like a kneeling Hip Airplane)

birddog with leg out and hip dropped downwards
birddog with leg out and hip dropped downwards

Hip Airplane

hip airplane closed behind
hip airplane closed behind
hip airplane behind open
hip airplane behind open

What is missing and is to come

Variations on the bridge series

Hip Flexor Training

Olympic Lifts