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Hip Exercises
Build a Stronger Foundation
Your hips are the vital link between your upper and lower body—and the engine for almost every movement you make. Whether you’re walking, climbing stairs, or running, strong and stable hips are essential for efficient movement and for protecting your back and knees from pain.
At ACE Physio Centre, we focus on targeted hip-strengthening exercises as a core part of our rehabilitation plans. Our goal is to help you build a strong, stable foundation for long-term, pain-free movement.
What Is a Physiotherapy Hip Exercise Program?
When a physiotherapist prescribes hip exercises, we’re not referring to heavy squats or lunges. Instead, we focus on precise, targeted activation of the deep stabilizing muscles of the hip and pelvis—particularly the gluteus medius and minimus.
These muscles are often weak or “inhibited” (switched off), which can lead to poor movement patterns, instability, and pain. Our exercises are designed to:
Reactivate these key muscles
Improve brain-to-muscle connection
Train them to support your body correctly during daily activities
Why Choose Providence Physio for Hip Exercises?
This is where expert guidance makes all the difference. Hip exercises are easy to perform incorrectly, often causing people to compensate by using their back or other stronger muscles.
Expert Diagnosis
We don’t prescribe generic exercises. We perform a detailed assessment to identify exactly which hip muscles are weak—and why.
One-on-One Supervision
Each session is fully supervised. We use hands-on guidance and real-time feedback to ensure you are activating the correct muscles—something videos or generic programs can’t provide.
Whole-Body Biomechanics
We assess how your entire body works together, including your feet, knees, hips, and spine, to correct the root cause of dysfunction—not just the symptoms.
Integrated Treatment Approach
We often begin with hands-on manual therapy to release tight muscles (such as hip flexors or the TFL). This “unlocks” the hip and makes strengthening exercises far more effective.
What Can Hip Exercises Treat?
Targeted hip strengthening is one of the most effective tools in physiotherapy and is a cornerstone of treatment for many conditions, including:
Chronic Lower Back Pain
Strong hips support the spine and reduce strain on the lower back.Hip Pain
Effective for conditions such as Gluteal Tendinopathy and Trochanteric Bursitis (pain on the side of the hip).Knee Pain
Weak hips contribute to Runner’s Knee (Patellofemoral Pain) and ITB Syndrome by allowing poor leg alignment.Balance Issues
Hip muscles are essential for single-leg stability and fall prevention.
Your Questions Answered
1. How long does the treatment last?
Our hip exercise programs are designed to create long-lasting results. We’re not just building temporary strength—we’re retraining how your body moves. Once your brain learns to activate the correct muscles and you integrate them into a simple routine, the benefits of improved stability, reduced pain, and better movement can last a lifetime.
2. How many sessions will I need?
Hip exercises are an integral part of your physiotherapy treatment—not a separate service. Your journey begins with a one-on-one assessment to identify specific weaknesses. These exercises are then incorporated into each session.
Our primary focus during sessions is teaching you how to feel the correct muscles working. Once you are confident with proper technique, we design a personalised home program that you can continue independently.
3. Does the treatment hurt?
No. The exercises are not intended to be painful. You may feel a deep muscle fatigue or “burn” in the correct area (usually the side or back of the hip), but you should not experience sharp or joint pain.
It’s common to feel mild muscle soreness the following day—known as Delayed Onset Muscle Soreness (DOMS)—which is a normal sign that the muscles have been worked effectively. Your physiotherapist will always tailor the program to ensure it is safe, controlled, and appropriate for your level.