Exercises For The Posterior Hip & Piriformis

The posterior hip is bound by several muscles, including the piriformis, that connect the femur of the thigh to the sacrum of the hip. This group of muscles acts to laterally rotate and abduct the thigh. Through repetitive use patterns and after injuries, it is not unusual for some of these muscles to develop weakness and imbalance, according to the American Chiropractic Association. Performing exercises that target the posterior hip and piriformis will result in a strong, stable hip joint.

Standing Hip Abduction

The standing hip abduction allows you to utilize both actions of the posterior hip. Stand next to a wall or counter for support with your weight balanced on your left leg and your right leg rotated outward at a 45-degree angle. Contract your core and slowly lift your right leg out to the side as high as you can without having to bend sideways. With control, lower your leg back to the starting position. Throughout the movement keep your torso tall and straight. Perform eight to 12 lifts and then switch to your left side. Complete a total of two to three sets per side. If you desire a more challenging exercise, you can use ankle weights or a resistance band.

Lying Leg Lift

The lying leg lift is identical to the standing leg abduction but for the fact that you perform it lying down. Lay on your right side with your shoulders and hips stacked and your legs angled slightly forward at the waist. Rotate your right leg outward 45 degrees and point your toes. Contract your core and slowly raise your leg upward as high as you comfortably can. Lower the leg down with control. Perform eight to 12 repetitions and then switch to your other side. Complete a total of two to three sets per side. Ankle weights can also be utilized during this exercise.

Open the Clam

This exercise comes from Pilates and firms and tones the outer thigh and buttock. Begin by laying on your side with your shoulders and hips stacked. Maintain a 90-degree bend in both of your knees. Contract your core and squeeze your heels together while drawing the upper knee away from the bottom knee. Lift the upper knee as high as you can, which should not be very high if your body is aligned properly. Perform eight to 12 repetitions and then switch sides. Complete a total of two to three sets on each side.

Small Circles

Small circles not only work the posterior hip and piriformis, they also target the muscles in the front of the hip joint. Lie on your side with your shoulders and hips stacked and your legs slightly angled toward the front. Rotate the top leg outward 45 degrees and raise it to hip level. Slowly begin to circle the entire leg in a forward direction. Complete six to eight circles, then reverse the circles, completing the same amount of repetitions. After you finish the first set of circles, switch to the opposite side and once again use the forward and backward motion. Perform a total of three sets on each side.