Hip Exercises, Phase 2: Control and Mobility

Auto Injury Chiropractic · Home Exercise Library

Hip Exercises, Phase 2: Control and Mobility

HP-2 · Version 1.0, October 2026

Your home exercises for Phase 2, building on what you learned in Phase 1. Phase 2 works on rotation of the hip (especially turning the leg inward), stretches the front of the hip in a more useful position, and starts waking up the side-of-hip muscles.

How often: Daily for one phase. Each session takes about 10 minutes. Do the Half-Kneel Hip Flexor Stretch a second time later in the day. Start after your provider checks your progress from the previous phase. If you are our patient, your provider will show you any new exercise.

What "no pain" means: Each exercise should NOT cause sharp pain. A small stretch is okay. If something hurts, stop. Try a smaller motion. If it still hurts, skip that one and tell your provider.

Do not use these exercises if:

• You may have a broken bone in your hip or pelvis. Wait until your provider checks your scans and says it is safe.
• You have any of the warning signs listed below.
• Your hip clicks, locks, or gives way under you, and your provider has NOT yet cleared you with imaging.
• You cannot put weight on the leg without sharp pain or buckling.
• You have anterior groin pain with a severe limp. Wait for provider clearance before starting.

1. 90/90 Hip Rotation Drill

Dose: 1 time a day, 10 slow reps each side
You need: A mat or carpeted floor

How to do it

1. Sit on the floor. Set one leg in front of you bent 90 degrees, shin parallel to your body. Set the other leg out to the side bent 90 degrees, shin behind you.
2. Both knees bent 90 degrees. This is the "90/90" position. Sit up tall.
3. Slowly rotate your whole body to the OTHER side. The back leg comes through and becomes the front leg, and the front leg becomes the back.
4. Your hips and knees pivot together on the floor. Use your hands behind you for balance.
5. Pause for 2 seconds in the new position. Then slowly rotate back to start. Do 10 reps.

Too hard? Try this: Use a small folded towel under the buttock that wants to lift off the floor. Or do half the rotation only.

Too easy? Try this: Try to keep both knees on the floor the whole way. Or hold the end position for 5 seconds.

2. Half-Kneel Hip Flexor Stretch

Dose: 2 times a day, 30-second hold each side
You need: A mat or carpeted floor; a folded towel for the kneeling knee

How to do it

1. Start in a half-kneel position: one knee down on a folded towel, the other foot flat in front (like a marriage proposal). Knees and hips bent 90 degrees each.
2. Tuck your tailbone gently (small posterior pelvic tilt). Keep your trunk tall, do NOT lean back.
3. Slowly shift your hips forward an inch or two. You should feel a stretch in the FRONT of the kneeling-side hip.
4. Hold 30 seconds with slow belly breathing. Do NOT arch your low back.
5. Slowly come out. Switch sides. Do 1 hold each side.

Too hard? Try this: Hold the trunk against a wall behind you for support. Or hold for only 15 seconds.

Too easy? Try this: Slowly reach the same-side arm overhead while in the stretch. Or hold for 45 seconds.

3. Glute Bridge with Knee Abduction

Dose: 1 time a day, 12 reps with 3-second hold
You need: A mat or carpeted floor

How to do it

1. Lie on your back, knees bent, feet flat about hip-width apart.
2. Press through your heels and lift your hips to a bridge position. Body in a straight line from shoulders to knees.
3. At the top, slowly press your knees outward 2 to 3 inches (small movement). You should feel work on the SIDE of the hip.
4. Hold 3 seconds. Slowly bring knees back together while staying in the bridge.
5. Lower hips to the floor. Rest 2 seconds. Do 12 reps.

Too hard? Try this: Skip the knee push-out. Just do the basic glute bridge.

Too easy? Try this: Press knees out farther. Or hold the bridge position the whole set and only move the knees in and out.

4. Side-Lying Hip Abduction

Dose: 1 time a day, 12 reps each side
You need: A mat or carpeted floor

How to do it

1. Lie on your side, legs stacked. Bend your bottom knee a little for balance and keep your top leg straight. Bottom arm under your head for support.
2. Keep your top hip stacked over the bottom hip. Do NOT roll your top hip backward.
3. Slowly lift your TOP leg straight up. Keep the leg in line with your body (NOT in front of you, NOT behind).
4. Lift only as high as you can while keeping the top hip stacked. About 30 to 45 degrees is enough.
5. Hold 1 second at the top. Slowly lower. Do 12 reps. Switch sides.

Too hard? Try this: Lift only halfway. Or rest your top hand on the floor in front of you for balance.

Too easy? Try this: Add a 3-second hold at the top. Or pulse 3 small lifts at the top of each rep.