Isometric Hip Exercises

Isometric exercises, also called static resistance exercises, require muscle contractions without any joint movement. For example, when you stand still, certain muscles must contract continually to keep you from falling over. There are several isometric exercises you can perform for the hip muscles. Although these exercises can benefit anyone, they are especially helpful if you suffer from arthritis in your hip joints or are recovering from a hip injury, because, without any joint motion, they are less likely to cause pain.

Isometric Hip Abduction

Hip abduction causes your legs to move sideways away from your body. The isometric hip abduction exercise strengthens the muscles that cause this movement without any actual joint motion taking place. To perform the exercise, lie on either side with your legs stacked on top of each other. Have a partner place her hands on top of your upper leg. Then try to abduct your hip, but tell your partner to resist so your leg does not move. Hold for five seconds or more and then repeat on the opposite side.

Isometric Hip Adduction

Hip adduction is the opposite movement of abduction--your legs move sideways toward the center of your body. Perform the isometric hip adduction exercise just like isometric hip abduction, but move your lower leg in front of your top leg and have your partner resist your effort to lift your bottom leg straight upward.

Isometric Hip Flexion

Hip flexion occurs when you bend forward at the waist or raise your knees toward your chest. The isometric hip flexion exercise strengthens the muscles that facilitate this motion. To perform the exercise, lie on your back with your knees bent and feet elevated so your torso and thighs form a 90-degree angle. Then place your hands on your knees and try to pull your knees toward your chest, but resist with your hands so your legs do not actually move. Hold for at least five seconds and then relax.

Isometric Hip Extension

The isometric hip extension exercise builds the muscles that extend your hip joints. This is the opposite movement of hip flexion. To do the exercise, start in the same position as isometric hip flexion, but place your feet against a wall. Have a partner lie face down behind you and place his hands on your shoulders. Then press into the wall with your feet and have your partner provide resistance so your body does not slide away from the wall. Hold for five seconds or more and then relax.

Wall Sits

Wall sits exercise your hips from a position of deep hip flexion. To perform wall sits, stand with your feet about 2 feet from a wall and lean back against it. Then bend your knees and allow your back to slide down the wall until your thighs are parallel to the ground. Hold for at least five seconds for each repetition.