Introduction
Hip and Knee problems usually are related to weakness of the hip and pelvis musculature.
Sometimes, coordination and balance play an important role in recovering from a Hip or Knee condition.
Today I will show you simple exercises you can do at home that will challenge the hip and knee musculature and help with strengthening and single leg Balance.
For these Exercises you only need a step platform or you can use any step available at home ( front door , garage door , 1st step on a staircase )
Forward Step Downs
Goal
Strengthening of Gluteus Maximus necessary for strength of the hip and knee.
Setup
Begin with one leg on a step and the other hanging backward off the edge.
In the video I show an 8” step up but you can use a 4” or 6” step depending on your capacity.
Movement
Bend your knee, lowering your foot toward the floor, then return back to the starting position by pushing upward on your front leg. Be sure you push up using the mid part of your foot and your heel to cue the gluteal muscles to activate.
Tip
Make sure to maintain good posture during the exercise and do not let your knee bend forward past your toe as you step up.
Make sure you work on a very slow pace to control the movement from beginning to end to feel a good burn in the back of your hip
3-Way Hip Abduction
Goal
Strengthening of Gluteus Medius of the standing leg necessary for Normal Pelvic Alignment during single leg activity
Setup
Begin with one leg on a step and the other hanging sideways off the edge.
Movement
Move the leg that is in the air in 3 directions, forward , sideways and backwards. Keep your standing leg and your body straight in-line with this leg.
Tip
You will feel the workout on both legs but much more on the standing leg will burn on the side around the hip because the Gluteus Medius is working hard to keep your pelvis level.
Hip Hiking on Step
Goal
Strengthening of Gluteus Medius and Minimus of the standing leg necessary for Normal Pelvic Alignment during single leg activity
Setup
Begin standing on a platform, balancing on one leg, with your other foot hanging off the edge.
Movement
Raise one hip to lift your hanging foot off the ground as high as you can, then lower slowly and with control .
Tip
Make sure to keep your foot relaxed and use your hip to create the movement. Maintain an upright posture during the exercise.
Lateral Step Downs
Goal
Strengthening of Gluteus Maximus, Medius and Minus .
Setup
Begin standing on a platform, balancing on one leg, with your other foot hanging off the edge.
Movement
Maintaining an upright position, bend at your knee and hip, slowly lowering your foot to the ground, then return up to the starting position and repeat.
In the video I show an 8” step up but you can use a 4” or 6” step depending on your capacity.
Tip
Make sure not to let your trunk bend forward or your knee collapse inward as you lower your foot to the ground.
Lionel Pannunzio is a Physical Therapist Certified in Sports Injuries.
With more than 20 years of experience helping athletes return to their sports after an injury.
He is the Owner of White Bay Sports Physical Therapy and Fitness, conveniently located in the beautiful City of Weston, where he treats Soccer Player, Runners and Athletes of all ages
Finally we would like to invite you to follow us at our:
where you will receive information about your condition and other services we offer, always with the idea of keeping you healthy and fit to enjoy your favorite sport.
Lionel Pannunzio
Physical Therapist
Board-Certified Sports Specialist
Owner of White Bay Physical Therapy
“Keeping Athletes in the game”
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