| 1. Warm-up Exercises | 5 minutes | All hip joint muscles | Participants are required to maintain an upright posture for safety and proper alignment, avoiding compensatory movements. This low-intensity routine involves a continuous 5-minute series of movements, including hip flexion, extension, abduction, internal and external rotation, with knee flexion or intermittent heel raises allowed to minimize fatigue and promote balanced hip mobility, preparing for the strengthening phase. |
| 2. Hip Joint Muscles Squat Exercise | 5 minutes (10 times in 1set, 5 repetitions) | Flexion, extension | 1. Starting Position:Stand upright with feet hip-width apart and parallel, resembling the number “11.”2. Hip Flexion Movement:Hinge forward from the hips within a functional range of up to 120°, depending on knee position and individual flexibility, then return to standing. Repeat rhythmically while maintaining a neutral spine.3. Knee Alignment Cue:Maintain proper alignment by ensuring knees do not move forward beyond the toes to minimize anterior shear force and joint stress. |
| 3. Standing Hip Joint Muscle Star Exercise | 5 minutes (10 times in 1set, 5 repetitions) | Flexion, extension. abduction, adduction | 1. Dynamic Balance Training on One Leg:Begin by supporting your weight on one leg. Move the opposite leg actively in three directions: forward (hip flexion), backward (hip extension), and medially across the body’s midline (adduction). This exercise promotes dynamic balance and improves hip joint mobility.2. Standing Hip Abduction:From a neutral standing position, abduct the moving leg laterally within the normal hip abduction range of 40°–45°. Maintain a neutral spine and pelvis and avoid lateral trunk bending to effectively activate the hip abductor muscles.3. Standing Hip Adduction:Return the leg to the neutral stance, then move it medially across the body’s midline, targeting 0° to 30° of hip adduction, as consistent with normative joint ranges Emphasize controlled motion and pelvic stability, avoiding compensatory trunk or hip rotation. |
| 4. Hip Joint Muscle Double Leg Stretch Exercise | 5 minutes (10 times in 1set, 5 repetitions) | Flexion, extension | 1. Lie supine with both legs extended. Raise the legs to about 90° hip flexion while keeping the pelvis neutral. Engage the core to prevent lumbar arching and lower the legs slowly to activate the hip flexors and core eccentrically.2. The typical hip flexion range is 0°–120°, but some individuals may struggle with spinal alignment at higher angles. Therefore, the target range should be adjusted based on each participant’s flexibility and pelvic stability to maintain lumbar alignment. |
| 5. Hip Joint Muscle Abduction. | 7 minutes (7 sets of 1 minute each) | Abduction, adduction | 1. Starting Position:Lie on your side with the lower arm extended under your head and the upper hand on the floor in front of your torso for balance.2. Hip Abduction Movement:Lift and lower the upper leg in a slow, controlled manner, engaging the hip abductors throughout the movement.3. Bilateral Leg Raise and Hold:Raise both legs together as vertically as possible and hold the position for the prescribed duration, maintaining alignment and avoiding compensatory trunk movements.4. Hip Adductor Activation:Emphasize contraction of the hip adductors while keeping the pelvis stable. Ensure both the pelvis and insteps face forward without rotation.5. Hip Abduction Range of Motion:The typical hip abduction range is up to 40°–45°. Focus on isolating the hip abductors by lifting the leg without allowing the pelvis to rotate or the trunk to tilt. This ensures the proper activation of the hip abductors and avoids compensatory movement patterns.6. Emphasis on Control:Execute all movements slowly and precisely to prevent compensation and improve neuromuscular control. |
| 6. Hip Joint Muscle One-Legged Stretch Bridge Exercise | 5 minutes (10 times in 1set, 5 repetitions) | Flexion, extension | 1. Starting Position:Participants lie on their back with their neck relaxed and the chin gently tucked toward the sternum. The knees are bent at approximately 90 degrees, and the feet are placed hip-width apart on the floor.2. Lift your pelvis off the floor until your knees, hips, and shoulders are in a straight line. Firmly activate your glutes at the top, then gently lower down.3. While in the bridge position, extend one knee at a time. Keep your pelvis stable, avoiding any drop or tilt.4. Gluteus Maximus Activation:The gluteus maximus accounts for approximately 33% of the total hip musculature and plays a crucial role in hip extension. Performing the bridge with the knees flexed at 90 degrees optimizes gluteus maximus activation, enhancing strength and pelvic stability. |
| 7. Lying Hip Joint Muscle Scissors (Common Exercise) | 5 minutes (10 times in 1set, 5 repetitions) | Flexion, extension | 1. Scissor Leg Movement:The participant alternates pulling each leg toward the body, performing a crossing motion like scissors. The movement is done repetitively, ensuring controlled motion and stability throughout the exercise.Hip Flexion Range: Normal hip flexion range is 120° to 130°. However, if you have difficulty maintaining proper posture (especially with your lower back fully on the floor) within this range, you should aim for a flexion angle that allows alignment and control. |
| 8. In Prone Position, Draw A Circle With Your Legs (Common Exercise) | 5 minutes (10 times in 1set, 5 repetitions) | External rotation, Internal rotation | 1. Prone Hip Mobilization:In the prone position, the participant bends the knees and stabilizes the pelvis and abdomen by pressing them against the floor. The legs are then moved freely to the right and left to mobilize the hip joint’s range of motion (ROM).2. External Rotation in Prone Position:During external rotation in the prone position, the hip joint’s ROM is 45 degrees. It is essential to stabilize the pelvis by pressing it against the floor while performing the movement to ensure proper alignment and prevent compensatory motions. |
| 9. Lying Hip Joint Muscle Circle (Common Exercise) | 8 minutes (10 times in 1set, 8 repetitions) | External rotation, Internal Rotation | 1. Starting Position:The participant lies facing upwards, with their back firmly pressed against the floor. One leg is positioned flat on the floor, while the other leg remains elevated.2. Hip Flexion and Rotation:The participant elevates the leg and rotates it in a controlled, circular motion in the air, aiming to flex the hip as close to 120° as possible. The movement should remain within the individual’s range of motion to prevent excessive strain on the hip flexors. |
| 10.Resting posture (Calm down) | 5 minutes | - | Calm down. |