Hip Exercises, Phase 3: Build Strength

Auto Injury Chiropractic · Home Exercise Library

Hip Exercises, Phase 3: Build Strength

HP-3 · Version 1.0, October 2026

Your home exercises for Phase 3, building on what you learned in earlier phases. Phase 3 adds resistance with bands to strengthen the muscles around your hip in multiple directions. It works on hip stability when you stand on one leg and when you walk side to side.

How often: Daily for one phase. Each session takes about 10 minutes. Do Single-Leg Balance 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. Band Clamshells

Dose: 1 time a day, 12 reps each side
You need: A light elastic band (loop) or a regular band tied in a loop

How to do it

1. Lie on your side with knees bent about 45 degrees, hips stacked, feet together.
2. Place a band loop just above your knees. Tight enough to feel resistance.
3. Keep your feet together and your hips stacked. Do NOT roll your top hip backward.
4. Slowly lift your top knee away from the bottom knee, like opening a clamshell. Stop where your hips would start to roll.
5. Hold 2 seconds. Slowly close. Do 12. Switch sides.

Too hard? Try this: Use a lighter band or no band at all. Do 8 reps.

Too easy? Try this: Use a heavier band. Or hold each rep 5 seconds at the top.

2. Banded Lateral Walks (Monster Walks)

Dose: 1 time a day, 10 small steps each direction
You need: A light elastic band (loop)

How to do it

1. Stand tall with feet shoulder-width apart. Place a band loop just above your knees.
2. Bend your knees slightly into a quarter-squat. Press your knees outward against the band the whole time.
3. Step the right foot sideways about 12 inches (a small step). Then step the left foot to meet it.
4. Keep tension on the band the WHOLE time. Knees stay pressed out, do NOT let them collapse inward.
5. Take 10 small steps to the right, then 10 small steps to the left.

Too hard? Try this: Use a lighter band or no band. Or take smaller steps. Or do them seated in a chair: just press knees out against the band.

Too easy? Try this: Use a heavier band. Or move the band down to your ankles for more resistance.

3. Single-Leg Balance

Dose: 2 times a day, 30 seconds each side
You need: A wall or counter (helpful but optional)

How to do it

1. Stand tall with feet hip-width apart. Have a wall or counter within easy reach for safety.
2. Lift one foot a few inches off the floor. Hover, do NOT put it on the other leg.
3. Stand tall on the single leg. Keep your hips level (the lifted-leg side should NOT drop).
4. Hold for 30 seconds. Use one or two fingers on the wall for safety if needed.
5. Switch sides. Do 1 round each side, twice a day.

Too hard? Try this: Lightly touch the wall with your whole hand for support. Or hold for only 10 seconds.

Too easy? Try this: Close your eyes for the second half of the hold. Or slowly turn your head left and right while balancing.

4. Step-Downs

Dose: 1 time a day, 10 reps each side
You need: A sturdy step or low stool, about 4 inches high to start

How to do it

1. Stand on top of a step with both feet. One leg is the "working leg," the other will reach down.
2. Shift your weight onto the working leg.
3. Slowly bend the working knee and lower your other leg all the way down until that foot is flat on the floor.
4. Keep your hip level. Do NOT let the working knee fall inward. Do NOT let the lifted-leg hip drop.
5. Once both feet are flat on the floor, stand there for a moment. This is a full reset: you are not rushing straight back up.
6. Step back up onto the step with your working leg. Do 10 reps, then switch sides.

Too hard? Try this: Use a lower step (2 inches). Or hold a wall for balance.

Too easy? Try this: Move up to a standard stair (about 7 inches). Or slow the lowering down even more (5 seconds or longer to reach the floor).