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Exercises

Lateral step ups or hops

With your right foot, step up sideways onto the step, following with the left.

Lateral lunges

With the right foot, take a large step to the right bending into a lunge, while keeping your left leg straight.

Single leg hip abduction drops

Stand on the edge of a step, preferably facing a mirror.

Hip extension on ball

Lay on the floor with your heels and calves on top of a 55cm or larger therapy ball.

Standing static single leg gluteus medius strengthening

Stand with your right hip against the wall, your left leg slightly bent (1/4 squat position), and your foot turned out to the left a few degrees.

Gluteus Medius clams

Lay on your left side, with your hips and knees bent to approximately 45°.

Pelvic Peels

Lay on your back, with your knees bent and feet flat.

Bridging

Lay on your back, with your knees bent and feet flat.

Adduction

Stand while holding onto a firm support in you right hand.

Abduction

Stand tall while holding onto a firm support in your left hand.

Standing hip Extension

Stand while holding onto a firm support in you right hand.

Standing hip flexion

Stand tall, while holding onto a firm support in your right hand.

External rotation

Place your right foot on left knee or on a bed just inside your left knee.

Internal rotation

Swing your right lower leg and foot out to the right by rotating your hip inward. Keep your knees in contact and your buttocks on the chair. Lower to the start position.

Extension

Stand in a split stance. Place your left leg forward and knee bent slightly with your right leg reaching backward.

Flexion

Lay on your back and pull your right knee in towards your chest.
Sample