Once you’ve mastered the the “level 2” glute activation theraband exercises from my previous blog entry, you can advance to a plethora of single-leg hip stability theraband drills which also engage the core musculature.
These drills are definitely a must for runners and athletes that jump and land on one leg (ie. basketball, figure skating, etc.).
1) Single Leg Stance with Hip Abduction (try 2 sets x 10-12 repetitions)
*make sure to keep hips level
Video: https://www.youtube.com/watch?v=XK_vVWNLsic
2) Single Leg Stance with Hip Extensions (try 2 sets x 10-12 repetitions)
*keep back straight
Video: https://www.youtube.com/watch?v=ZShAHUC6Nlg
3) Standing Fire Hydrants with Hip Hinge (try 2 sets x 10-12 repetitions)
*make sure to hinge through the hips and keep the spine neutral
Video: https://www.youtube.com/watch?v=tsZFBcfRu4c
4) Standing Fire Hydrants with Trunk Rotation (try 2 sets x 10-12 repetitions)
*adding more of a core control component into a hip stability exercise. A medicine ball can be added to progress this exercise
Video: https://www.youtube.com/watch?v=vDISaMy35t4
To make these single leg hip stability drills more challenging, you can try standing on an unstable surface to challenge your proprioception (ie. improving the sense/perception of your limb position in space)
If you have any questions or concerns, do not hesitate to come in for a consultation to speak with our excellent practitioners at Lawrence Park Health.
In my next blog post, I will cover lunge variations!
Clarence Lau
Registered Physiotherapist