Posture & Corrective Exercise — all lessons
Hip
Corrective and strengthening strategies for the hip — gluteal and adductor strength, hip mobility, and evidence for hip-related pain.
Learning objectives
- Describe key anatomy and function of the hip relevant to training
- Select strength and mobility exercises for the hip
- Apply load management and progression
- Recognise when to refer
Before this lesson
Why this matters
Hip strength and mobility influence squatting, running, cutting and knee and back comfort.
Key concepts
- For hip-related pain in active adults, physiotherapist-led exercise including strength and functional training is recommended [kemp2020].
- Hip abductors, extensors, rotators and adductors control the pelvis and femur [neumann2017].
- Strength through range improves mobility [afonso2021].
Exercise menu
| Goal | Examples |
|---|---|
| Abductors | Side planks with hip abduction, banded walks, side-lying abduction |
| Extensors | Hip thrusts, RDLs, step-ups |
| Adductors | Copenhagen adductor progressions |
| Mobility | 90/90 transitions, deep goblet squat holds, half-kneeling hip flexor stretch |
| Integration | Single-leg RDL, lateral lunges, cutting drills |
Common mistakes and misconceptions
Case study
A recreational lifter reports hip discomfort during training. After screening for red flags, the trainer temporarily modifies the aggravating exercise, adds the strength and mobility work above 2–3 times weekly, and progresses load each week. Symptoms settle over 6–8 weeks while training continues.
Further learning: video lessons
Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.
Hip strength and mobility exercises
physiotherapy educators (search, e.g. E3 Rehab, Physiotutors)
You will understand: hip exercise progressions
Why: Clinician-led practical content; verify the specific video.
Hip pain: evidence-based management
physiotherapy educators (search)
You will understand: clinical evidence
Why: Clinical overview.
Knowledge check
Knowledge check · 0/5
1. Kemp et al. (2020) recommend for hip-related pain…
2. A hip abductor exercise is…
3. Copenhagen adductor exercise targets…
4. Groin pain with clicking and catching in a young athlete should be…
5. The 90/90 drill trains…
Short-answer & application questions
- Design a 4-week hip strength and mobility block.
- Write three client-friendly explanations for this region.
- List referral signs for this region.
Key takeaways
- Most hip complaints in active people respond to progressive strength and range work.
- Findings matter when they relate to symptoms, function or goals.
- Modify load rather than stopping all activity where possible.
- Refer red flags promptly.
Connected topics
References
- Kemp JL, Risberg MA, Mosler A, et al. (2020). Physiotherapist-led treatment for young to middle-aged active adults with hip-related pain: consensus recommendations from the International Hip-related Pain Research Network. British Journal of Sports Medicine, 54(9):504–511. Guideline check pending
- Neumann DA (2017). Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation (3rd ed.). Elsevier. Textbook check pending
- Afonso J, Ramirez-Campillo R, Moscão J, et al. (2021). Strength training versus stretching for improving range of motion: a systematic review and meta-analysis. Healthcare, 9(4):427. Meta-analysis check pending
Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.