The Glute Workout Machine
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18 Hip Rehabilitation Exercises with COBA Board PLUS
Rehab & Injury Prevention the COBA Way
If you're on the journey to recover from hip injuries or surgeries, the COBA Board PLUS offers a comprehensive and effective solution. This innovative fitness tool is designed to support your rehabilitation with a variety of low-impact exercises that target key muscles in the hip and lower body. By incorporating the COBA Board PLUS into your routine, you can gradually build strength, enhance flexibility, and improve stability, all while minimizing the risk of further injury. In this guide, we'll explore 18 specific exercises that can help you regain your mobility and get back to your best self.
17 Hip Rehabilitation Exercises
Squats
Squat Regular
- Description: Stand with feet shoulder-width apart, lower the body by bending the knees and hips until thighs are parallel to the ground, then return to standing.
- Targeted Muscles: Quadriceps, hamstrings, glutes, hip flexors, and calves.
- Benefits: Improves strength and stability in the hip and knee joints, enhances overall lower body strength, and promotes balance.
Squat Downhill
- Description: Similar to a regular squat, but performed on a downhill slope, which shifts the center of gravity forward.
- Targeted Muscles: Quadriceps, hamstrings, glutes, and lower back.
Benefits: Increases activation of the quadriceps and glutes, helps in improving balance and coordination, and reduces strain on the lower back.
Squat Sumo
- Description: Stand with feet wider than shoulder-width apart and toes pointed outward, squat down keeping the torso upright, then return to standing.
- Targeted Muscles: Inner thighs, quadriceps, glutes, hamstrings, and calves.
- Benefits: Enhances hip flexibility, strengthens the inner thighs and glutes, and improves hip stability.
Squat Pulsing
- Description: Perform a regular squat, but instead of standing up completely, pulse up and down at the lowest point of the squat.
- Targeted Muscles: Quadriceps, hamstrings, glutes, and hip flexors.
- Benefits: Increases muscle endurance, strengthens the lower body, and improves hip stability and control.
Lunges
Lunge to Step Up
- Description: Perform a forward lunge, then drive the back knee up into a step-up motion onto a raised platform.
- Targeted Muscles: Quadriceps, hamstrings, glutes, and calves.
- Benefits: Enhances hip mobility, strengthens the hip flexors and glutes, and improves balance and coordination.
Lunge Curtsey to Step Up
- Description: Perform a curtsey lunge (stepping one leg behind and across), then transition into a step-up on a raised platform.
- Targeted Muscles: Glutes, quadriceps, hamstrings, inner thighs, and calves.
- Benefits: Increases hip stability, strengthens the glutes and inner thighs, and improves balance.
Modified Lunges
- Description: Perform lunges with a reduced range of motion or with added support (e.g., holding onto a chair).
- Targeted Muscles: Quadriceps, hamstrings, glutes, and hip flexors.
- Benefits: Provides a low-impact option for strengthening the lower body, enhances hip flexibility, and improves stability.
Deadlifts
Deadlift
- Description: Stand with feet hip-width apart, hinge at the hips to lower the torso while keeping the back straight, then return to standing.
- Targeted Muscles: Hamstrings, glutes, lower back, and core.
Benefits: Strengthens the posterior chain, improves hip hinge mechanics, and enhances overall lower body strength.
Deadlift Single Leg
- Description: Perform a deadlift on one leg, keeping the other leg extended behind for balance.
- Targeted Muscles: Hamstrings, glutes, lower back, and core.
- Benefits: Improves unilateral strength, enhances balance and coordination, and increases hip stability.
Hip Focused Exercises
Glute Bridge
- Description: Lie on your back with knees bent and feet flat on the ground, lift the hips up towards the ceiling, then lower back down.
- Targeted Muscles: Glutes, hamstrings, lower back, and core.
Benefits: Strengthens the glutes and lower back, improves hip extension, and enhances stability in the hip joint.
Glute Bridge Single Leg
- Description: Perform a glute bridge with one leg extended straight, lifting the hips using the supporting leg.
- Targeted Muscles: Glutes, hamstrings, lower back, and core.
Benefits: Increases glute and hamstring strength, improves unilateral hip stability, and enhances core stability.
Hip Thrust
- Description: Sit on the ground with your upper back against a bench, place a weight across your hips, and lift the hips towards the ceiling.
- Targeted Muscles: Glutes, hamstrings, and lower back.
- Benefits: Strongly targets the glutes, enhances hip extension power, and improves overall hip strength.
Hip Thrust Single Leg
- Description: Perform a hip thrust using one leg, keeping the other leg extended or lifted off the ground.
- Targeted Muscles: Glutes, hamstrings, and lower back.
- Benefits: Improves glute activation, enhances hip stability, and strengthens the lower body unilaterally.
Kneeling Thrust w/ Weights
- Description: Kneel on the ground with weights in hand, thrust the hips forward to a kneeling upright position, then return to the starting position.
- Targeted Muscles: Glutes, quadriceps, and core.
- Benefits: Strengthens the glutes and quadriceps, improves hip mobility, and enhances core stability.
Abduction
- Description: Stand with feet together, lift one leg out to the side, then return to the starting position.
- Targeted Muscles: Gluteus medius and minimus.
- Benefits: Strengthens the hip abductors, improves lateral hip stability, and enhances overall hip function.
Kickback
- Description: Stand on all fours, extend one leg back and up towards the ceiling, then return to the starting position.
- Targeted Muscles: Glutes and hamstrings.
- Benefits: Enhances glute strength, improves hip extension, and promotes lower back stability.
Donkey Kick
- Description: Similar to the kickback, but with the knee bent at 90 degrees throughout the movement.
- Targeted Muscles: Glutes and hamstrings.
- Benefits: Strengthens the glutes, enhances hip extension, and improves lower back stability.
Lateral Side Step w/ Squat
- Description: Step to the side into a squat position, then return to the starting position.
- Targeted Muscles: Glutes, quadriceps, and hip abductors.
- Benefits: Strengthens the glutes and hip abductors, improves lateral hip stability, and enhances overall lower body strength.
These exercises are tailored to enhance hip strength, flexibility, and stability, making them beneficial for individuals undergoing hip rehabilitation. Regular practice can lead to improved joint function and reduced pain or discomfort in the hip area.
Physical Rehabilitation with COBA Board PLUS
You will find the COBA Board to be a great tool for physical rehabilitation, offering a safe and effective way to do a variety of exercises. It helps you strengthen your glutes, hips, and lower body, which are often the areas needing rehab. With adjustable resistance levels, you can gradually increase your workout intensity without risking injury. The COBA Board also comes with plenty of instructional videos that show how to do each exercise correctly using proper form. This helps ensure you're doing the exercises safely and effectively, making it perfect for your recovery from surgeries, injuries, or chronic conditions. The COBA Board supports your steady and strong recovery through easy-to-follow, supportive workouts.