Hips, Thighs, & Knee Exercises

Here is a list of exercises you can do for lower extremity injury prevention. 
Active Lunge Hip Mobiilty
  1. Come into a lunge position with back leg extended back on a stretch.

  2. Place your hand on your front foot. Use your elbow to push your knee out.

  3. Rock forward and back, deepening the stretch every time.

  4. Pause in “sticky” areas and do tiny pulses.

  5. Complete 10 repetitions then move your front leg out at an angle away from your body and complete 10 more repetitions.

  6. Repeat on the other side.

Triplanar Lunge Mobility
  1. Come to lunge position with your back knee on the ground.

  2. Walk your front foot forward so you are in an extended lunge position. Lean your hips forward until you feel a stretch in your back leg hip

  3. Clasp your hands together in front of you.

  4. Rotate your torso toward your front leg 10 times. Then rotate your torso toward your back leg 10 times.

  5. Clasp your hands overhead.

  6. Bend your torso toward your front leg 10 times. Then bend your torso toward your back leg 10 times.

  1. .

Couch Stretch
  1. Kneel into a lunge about 6-8 inches in front of a wall.

  2. Bend your back knee and place your foot on the wall.

  3. Squeeze your glute and slightly push your hips forward until your feel a stretch in the front of your leg.

  4. Hold for 2 minute per side.

Piriformis Mobility-Lacrosse Ball
  1. Sit on the ground; cross one ankle over your opposite bent knee.

  2. Place a lacrosse ball under your figure-four side glute.

  3. Roll over the lacrosse ball holding for 10 seconds in areas of tightness. Complete for 1-2 minutes. Repeat on the opposite side.

Squat with Rotation
  1. Come down to a squat position with both of you heels on the ground.

  2. Take one hand and place it on your opposite shin. Use your elbow to push your knee outwards.

  3. Once you are settled, rotate your other arm up to the sky. Return to the starting position.

  4. Repeat 10 times per side.

Nerve Flossing: Hamstring
  1. Lie on your back on the floor.

  2. Stack one knee over your hip (same side) and align your low leg parallel to the floor; keep your other leg long.

  3. Clasp your hands behind your bent knee. Flex your ankle.

  4. Straighten your bent knee until you feel a stretch then lower your low leg back to parallel.

  5. Complete 20 repetitions per leg. 

Nerve Flossing: Lateral Leg
  1. Lie on your back on the floor.

  2. Loop your stretching strap (you can use a large towel also) under your foot, pull your leg diagonal across your body towards your shoulder. Keep your other leg long.

  3. Flex and extend your ankle against your strap like you pumping a gas pedal.

  4. Complete 20 repetitions per leg.

Clam Series

Part 1

  1. Lie on your side with your knees bent to 30 degrees.

  2. Stack your hips directly on top of each other.

  3. Rotate your top knee up. Avoid letting your hips roll back.

  4. Lower knee and repeat 30 times. 

Part 2

  1. Maintain same position.

  2. Lift your top leg in-line with your hip.

  3. Rotate your knee down and up without letting your hips roll back.

  4. Repeat 30x.

Repeat parts 1 & 2 on other side

Mini Squat Side Shuffle
  1. Place a resistance band around your lower thighs, if you have one. 
  2. Separate feet a little wider than hips width distance. 
  3. Sit into a mini squat (knees bend to around 30-45 degrees). Tuck your tailbone underneath you. 
  4. Step to the side and follow with other leg without bringing feet closer than hips width distance. 
  5. Take 20 steps and switch directions for another 20 steps. 

Side Plank Leg Lifts

Beginner

  1. Come into a side plank position on an extend arm.

  2. Bend your bottom leg so you are standing on your knee.

  3. Lift your extended leg to hip height by squeezing the side of your glute.

  4. Lower back to the starting position.

  5. Repeat 30 times on each side. 

*See below for advanced positioning. 

Advanced

  1. Come into a side plank position on an extend arm.

  2. Bend your bottom leg so you resting on the side of your knee.

  3. Lift your extended leg to hip height by squeezing the side of your glute.

  4. Lower back to the starting position.

  5. Repeat 30 times on each side. 

Single Leg Diagonal Reach Squats
  1. Stand on one leg.

  2. Bend your leg to 45 degrees.

  3. Reach your right arm diagonally across your body towards the left side of your knee.

  4. Return to center.

  5. Reach your left arm diagonally across your body towards the right side of your knee.

  6. Repeat 15x to each side and then complete on opposite side.