HIP STRENGTHENING EXERCISES - AT HOME 

Chris Freytag, CPT 

BEST EXERCISES FOR HIP BURSITIS 

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DO THE  WORKOUT

PERFORM EACH MOVEMENT 15 REPS OR ABOUT 30 SECONDS REPEAT CIRCUIT X 3 

1

FIRE HYDRANT 

Perform 15 repetitions on BOTH legs. Squeeze the outer glute to lift. 

2

RESISTANCE BAND  PRESS BACK

TRAINER TIP: hold handles of the band tightly and wrap around the arch of your foot.

3

OUTER THIGH PRESS

TRAINER TIP: For more resistance pull tightly on the handles of the resistance band. 

YOGI SQUAT  

TRAINER TIP:  Heels in toes out, come down as far as you can with good range of motion. 

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5

SLEEPING  PIGEON

Front Knee will be at a 90 degree angle, hinge forward at the hips for full stretch. 

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6

FOREARM  SIDE PLANK 

TRAINER TIP: Squeeze up from the obliques and lift your hips up. 

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7

SEATED  STRADDLE  POSE

TRAINER TIP: Walk your hands out in front of you while keeping your hips open. 

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FOLLOW ALONG FOR MORE AT HOME STRETCHES

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