Logo ZwiftInsider Hip Strengthening Program
Created by Christopher R. Schwenker, P.T.  Dec 26th, 2020

Total 4
PRONE HIP EXTENSION

While lying face down with your knee straight, slowly raise up leg off the ground. Maintain a straight knee the entire time.
Repeat 15 Times
Hold 1 Second
Complete 3 Sets
Perform 3 Times a Week
Watch Video
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PRONE HIP EXTENSION - BENT

While lying face down with your knee bent, slowly raise up your knee off the ground.
Repeat 15 Times
Hold 1 Second
Complete 3 Sets
Perform 3 Times a Week
Watch Video
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HIP ABDUCTION - SIDELYING

While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Keep your leg in-line with your body.

The bottom leg can be bent to stabilize your body.
Repeat 15 Times
Hold 1 Second
Complete 3 Sets
Perform 3 Times a Week
Watch Video
Enlarge
FIRE HYDRANT - QUADRUPED HIP ABDUCTION

Start on your hands and knees in a crawl position as shown.

Next, raise your leg out to the side while maintaining a stable spine.
Repeat 15 Times
Hold 1 Second
Complete 3 Sets
Perform 3 Times a Week
Enlarge


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