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Therapeutic Exercises » Eccentric Exercises » Eccentric exercises for Hip

Eccentric exercises for Hip

Eccentric exercises for Hip are exercises that lengthen the muscles around the Hip joint under tension, usually creating
an adaptation that improves performance.

Eccentric Hip Flexion and Knee Extension: Eccentric Straight Leg Raise
Lie on back.

Lift leg with knee straight.

Slowly lower leg for 3-5 seconds.

Eccentric Straight Leg Raise

Eccentric Hip Abduction: Standing Eccentric Side Leg Lift 

Lift leg out to side quickly. 

Slowly lower for 3-5 seconds.

Hold support if needed.

Eccentric Hip Abduction

Eccentric Hip Adduction: Eccentric Leg Lift – Side Lying

Lie on side with top leg bent, foot flat behind lower leg. 

Quickly lift lower leg. 

Slowly lower for 3-5 seconds. 

Eccentric Hip Adduction

Eccentric Hip Adduction: Eccentric Leg Lowering

Lie on back with knees slightly flexed and hips bent to 90°.

Slowly lower legs outward for 3-5 seconds.

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Quickly bring legs together.

 Keep abdomen tight.

Eccentric Leg Lowering

Eccentric Hip Internal Rotation Prone 

Lie on stomach with knees flexed to 90°. 

Slowly lower legs  outward for 3-5 seconds. 

Do not move knees. 

Return to start quickly

Eccentric Hip Internal Rotation Prone

Eccentric Hip External Rotation Sitting with Resistance Band

Sit with resistance band around one ankle.

Pull foot inward and up without moving knee.

Slowly lower for 3-5 seconds.

Eccentric Hip External Rotation Sitting

with Resistance Band

Eccentric Hip Extension: Hamstring Loaded Lunge Drop with Weight Bar
Stand with weight bar, back straight, abdomen tight.

Quickly lower into backward lunge.

Return to starting position. 

Eccentric Hip Extension

The site has been created to make the exercises simplified for home use of every one. Care has been taken to ensure that the exercises and procedures are accurate,
however it is not a substitute for professional advice. The ideas procedures and suggestions shown on the website are not intended as a substitute for consulting with
your physician. All matters regarding your health require medical supervision. The website shall not be liable for any loss injury or damage allegedly arising from any
information or suggestion mentioned on the site.

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