Ease Your Hip Discomfort
This plan focuses on relieving hip discomfort & is inspired by my medium blog. The hip extensors/flexors, abductors/adductors are like ying and yang - one cannot exist without the other. If imbalanced, the assisting muscle will over compensate - resulting in tight hips, hip pain, lower back pain, knee pain. You can use this plan to strengthen the hips & track your progress. Hope it helps ✌🏾
- 50 minutes
- Beginner
- Mini Resistance Band
- Lower Back · Hip Adductors · Hip Abductors · Abdominals
Exercises
Hip Extensor Exercises
Dynamic exercises for you to strengthen & lengthen
- Abdominals
- Beginner
Set | Reps |
---|---|
1 | 12 |
2 | 12 |
3 | 12 |
- Quadriceps · Hamstrings · Glutes
- Beginner
Set | Reps |
---|---|
1 | 12 |
2 | 12 |
- Quadriceps · Hamstrings · Glutes
- Beginner
Set | Reps |
---|---|
1 | 12 |
2 | 12 |
Hip Extensors
Dynamic exercises for you to strengthen & lengthen
- Glutes
- Beginner
Set | Reps |
---|---|
1 | 12 |
2 | 12 |
Hip Abductors
Dynamic exercises for you to strengthen & lengthen
- Hip Abductors
- Beginner
Set | Reps |
---|---|
1 | 12 |
2 | 12 |
- Hip Abductors
- Beginner
Set | Reps |
---|---|
1 | 12 |
2 | 12 |
- Hip Abductors
- Intermediate
Set | Reps |
---|---|
1 | 12 |
2 | 12 |
Hip Adductors
Dynamic exercises for you to strengthen & lengthen
- Hip Adductors · Quadriceps
- Beginner
Set | Time (s) |
---|---|
1 | 12 |
2 | 12 |
- Hip Adductors · Hamstrings · Quadriceps · Glutes
- Beginner
Set | Time (s) |
---|---|
1 | 20 |
Static Hip Flexor Stretches
Hold in place until the time expires
- Hamstrings · Glutes · Lower Back
- Beginner
Set | Time (s) |
---|---|
1 | 12 |
2 | 12 |
- Quadriceps · Hamstrings · Glutes
- Beginner
Set | Time (s) |
---|---|
1 | 12 |
2 | 12 |
Static Hip Extensor Stretches
Hold in place until the time expires
- Quadriceps · Hamstrings · Glutes
- Beginner
Set | Time (s) |
---|---|
1 | 12 |
2 | 12 |
3 | 12 |
4 | 12 |
Static Hip Abductor Stretches
Hold in place until the time expires
- Lower Back
- Beginner
Set | Time (s) |
---|---|
1 | 12 |
2 | 12 |
- Hip Abductors
- Beginner
Set | Time (s) |
---|---|
1 | 12 |
2 | 12 |
Static Hip Adductor Stretches
Hold in place until the time expires
- Hip Adductors
- Beginner
Set | Time (s) |
---|---|
1 | 12 |
2 | 12 |
- Hip Adductors
- Beginner
Set | Time (s) |
---|---|
1 | 12 |
2 | 12 |
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