Hip Exercises, Phase 4: Return to Activity

Auto Injury Chiropractic · Home Exercise Library

Hip Exercises, Phase 4: Return to Activity

HP-4 · Version 1.0, October 2026

Your home exercises for Phase 4, the final phase, building on what you learned in earlier phases. Phase 4 brings it all together with moves that look like real life: lifting from one leg, climbing stairs, and balancing while reaching.

How often: Daily for one phase. Each session takes about 10 to 15 minutes. Each exercise lists how many times a day to do it. 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. Single-Leg Deadlift

Dose: 1 time a day, 8 reps each side
You need: A wall or counter for balance (optional); a light weight (3 to 8 pounds, water bottle works)

How to do it

1. Stand tall on one leg. Hold a light weight in the OPPOSITE hand at your side.
2. Keep a soft bend in the standing knee. The lifted leg can hang behind you slightly.
3. Slowly hinge forward at the hips. Push your hips backward (NOT down). The lifted leg goes straight back as a counterweight.
4. Lower the weight toward the floor in front of the standing foot. Stop when your trunk is about parallel to the floor, or sooner if your back starts to round.
5. Squeeze the standing-side buttock and stand back up. Do 8 reps. Switch sides.

Too hard? Try this: Skip the weight. Or hold a wall with your free hand for balance. Or only hinge halfway. Or let the lifted foot's toes rest lightly on the floor for extra balance (as shown).

Too easy? Try this: Use a heavier weight in the same hand. Or pause 2 seconds at the bottom. Or lift the whole foot off the floor for a bigger balance challenge.

2. Lateral Step-Ups

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

How to do it

1. Stand sideways next to a sturdy step. The step is on your right side.
2. Place your right foot on top of the step. Keep most of your weight on it.
3. Press through the right heel. Stand up tall, bringing the left foot up to meet it.
4. Slowly step back DOWN with the left foot. Keep your right hip level and your right knee from collapsing inward.
5. Do 10 reps leading with the right leg. Then switch sides and do 10 leading with the left.

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 hold a light weight in one or both hands.

3. Hip Airplanes

Dose: 1 time a day, 5 slow reps each side
You need: A wall or counter for balance (recommended)

How to do it

1. Stand on one leg with a soft bend in the knee. Reach the other leg behind you. Arms out to the sides like airplane wings.
2. Slowly hinge forward at the hips into a "T" position (like the bottom of a single-leg deadlift). Lifted leg straight back, body almost parallel to floor.
3. From the T position, slowly rotate your top hip OPEN (toward the ceiling). Then slowly rotate it back to neutral.
4. Repeat the open-and-close 3 to 5 times in the T position. Keep your standing-leg hip stable.
5. Slowly return to standing. Do 5 reps each side, with multiple rotations per rep.

Too hard? Try this: Hold a wall with one hand for balance. Or skip the rotation and just hold the T position for 5 seconds.

Too easy? Try this: Take your hand off the wall completely. Or slow down the rotation to 3 seconds in each direction.

4. Functional Gait and Stairs Drill

Dose: 1 time a day, 2 to 3 minutes total
You need: A flat path to walk on; a set of stairs; a chair or your car

How to do it

1. Walking (60 seconds): Walk slowly and tall. Hips level, no limp. Squeeze the buttock of the back leg as you push off. Pay attention.
2. Stairs up (30 seconds): Climb stairs slowly, one step at a time. Press through the heel of the stepping-up foot. Do NOT collapse the knee inward.
3. Stairs down (30 seconds): Slowly step down, one stair at a time. Keep the hip level and the knee tracking over the toe.
4. Car drill (30 seconds): Practice getting in and out of a chair or your car. Use a hip hinge to lower into the seat. Use your glutes to stand up. Swing the leg in and out as one unit.
5. Notice where your form falls apart. That is what you keep working on after the program ends.

Too hard? Try this: Skip the stairs portion if stairs are still uncomfortable. Just do the walking and chair work.

Too easy? Try this: Add light hand weights for the walking portion. Or do the stairs two at a time (only if cleared).