Hip Exercise Level 3

Aging

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Level 3

Weighted squats

Feet hip-width apart, toes forward, weight through the heels. Dumbbells held over the shoulders.
Slowly lower ¼ to ½ way down by bending at the hip and knees as if sitting back into a chair, leading with the buttock. Return to the starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
Pull abdominal muscles into the spine throughout the movement.
Weight is evenly distributed between both legs throughout the movement.

Squats On Unsteady Platform

In standing on a unsteady platform (Bosu ball, Balance pads, Mini-trampoline) feet hip-width apart, toes forward, weight through the heels.
Slowly lower ¼ to ½ way down by bending at the hip and knees as if sitting back into a chair, leading with the buttock. Return to the starting position.
Perform 10 repetitions. Repeat 3 times.

Caution

To maintain balance control, focus the center of gravity to the mid-line of the body. Pull abdominal muscles into the spine.
Avoid knees crossing over the toes by sitting back in the buttock further.
Discontinue exercise if knee pain or discomfort is present. Consult with your therapist for modification.

Backward Lunges With High Kick

In standing position, one leg takes a full step backwards. As body lowers into a lunge, front knee aligns with the toes, weight through thigh and heel; back leg is balanced on the ball of the foot.
Shift body weight to front thigh and heel, as back leg lifts from the floor and moves forward to a high kick. Return to starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Ensure the front knee does not cross over the toes. To prevent this,step backwards further.
With foot flat, press weight through the heel of the front leg during the movement.
Keep trunk upright with abdominal muscles pulled into the spine.

Single Leg Step-Downs

Stand with the involved leg on a stable box or curb at least 6 inches tall, parallel to its edge. Other foot does not touch the floor.
Bend hip and knee a few inches, as if sitting back into a chair, leading with your buttock. Return to starting position.
Perform 10 repetitions. Repeat 3 times

Caution

To increase balance control, lightly hold onto a stable support during the exercise.
Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
Focus on using medial and top thigh muscles during lowering and lifting  phases.

Bridge With Leg Straight Then Side

Knees bent to 90 degrees, push bottom of the feet into the surface, lift trunk up.
Lift foot off the floor, leg is straight. Hold. Next, slowly move leg away from mid-line. Return to mid-line and lower to starting position. .
Perform10 repetitions. Repeat 3 times with 3-5 second holds, then switch to the other side.

Caution

Keep hips level during the entire movement.
Pull abdominal muscles into the spine throughout the movement.
Perform movement slowly to enhance muscle control.

Side-Step Into Squat Position

Feet together, step foot to the side, slightly beyond the hip.
Bend hip and knees as if sitting back in a chair, leading with your bottom, then return to starting position.
Perform 10 repetitions. Repeat 3 times, then switch to the opposite side.

Caution

Pull abdominal muscles into the spine throughout the movement.
Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
While squatting, weight is evenly distributed between both legs.

WEIGHTED SQUATS

Level 3

Weighted squats

Feet hip-width apart, toes forward, weight through the heels. Dumbbells held over the shoulders.
Slowly lower ¼ to ½ way down by bending at the hip and knees as if sitting back into a chair, leading with the buttock. Return to the starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
Pull abdominal muscles into the spine throughout the movement.
Weight is evenly distributed between both legs throughout the movement.

Squats On Unsteady Platform

In standing on a unsteady platform (Bosu ball, Balance pads, Mini-trampoline) feet hip-width apart, toes forward, weight through the heels.
Slowly lower ¼ to ½ way down by bending at the hip and knees as if sitting back into a chair, leading with the buttock. Return to the starting position.
Perform 10 repetitions. Repeat 3 times.

Caution

To maintain balance control, focus the center of gravity to the mid-line of the body. Pull abdominal muscles into the spine.
Avoid knees crossing over the toes by sitting back in the buttock further.
Discontinue exercise if knee pain or discomfort is present. Consult with your therapist for modification.

Backward Lunges With High Kick

In standing position, one leg takes a full step backwards. As body lowers into a lunge, front knee aligns with the toes, weight through thigh and heel; back leg is balanced on the ball of the foot.
Shift body weight to front thigh and heel, as back leg lifts from the floor and moves forward to a high kick. Return to starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Ensure the front knee does not cross over the toes. To prevent this,step backwards further.
With foot flat, press weight through the heel of the front leg during the movement.
Keep trunk upright with abdominal muscles pulled into the spine.

Single Leg Step-Downs

Stand with the involved leg on a stable box or curb at least 6 inches tall, parallel to its edge. Other foot does not touch the floor.
Bend hip and knee a few inches, as if sitting back into a chair, leading with your buttock. Return to starting position.
Perform 10 repetitions. Repeat 3 times

Caution

To increase balance control, lightly hold onto a stable support during the exercise.
Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
Focus on using medial and top thigh muscles during lowering and lifting  phases.

Bridge With Leg Straight Then Side

Knees bent to 90 degrees, push bottom of the feet into the surface, lift trunk up.
Lift foot off the floor, leg is straight. Hold. Next, slowly move leg away from mid-line. Return to mid-line and lower to starting position. .
Perform10 repetitions. Repeat 3 times with 3-5 second holds, then switch to the other side.

Caution

Keep hips level during the entire movement.
Pull abdominal muscles into the spine throughout the movement.
Perform movement slowly to enhance muscle control.

Side-Step Into Squat Position

Feet together, step foot to the side, slightly beyond the hip.
Bend hip and knees as if sitting back in a chair, leading with your bottom, then return to starting position.
Perform 10 repetitions. Repeat 3 times, then switch to the opposite side.

Caution

Pull abdominal muscles into the spine throughout the movement.
Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
While squatting, weight is evenly distributed between both legs.





 

SQUATS ON UNSTEADY PLATFORM

Level 3

Weighted squats

Feet hip-width apart, toes forward, weight through the heels. Dumbbells held over the shoulders.
Slowly lower ¼ to ½ way down by bending at the hip and knees as if sitting back into a chair, leading with the buttock. Return to the starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
Pull abdominal muscles into the spine throughout the movement.
Weight is evenly distributed between both legs throughout the movement.

Squats On Unsteady Platform

In standing on a unsteady platform (Bosu ball, Balance pads, Mini-trampoline) feet hip-width apart, toes forward, weight through the heels.
Slowly lower ¼ to ½ way down by bending at the hip and knees as if sitting back into a chair, leading with the buttock. Return to the starting position.
Perform 10 repetitions. Repeat 3 times.

Caution

To maintain balance control, focus the center of gravity to the mid-line of the body. Pull abdominal muscles into the spine.
Avoid knees crossing over the toes by sitting back in the buttock further.
Discontinue exercise if knee pain or discomfort is present. Consult with your therapist for modification.

Backward Lunges With High Kick

In standing position, one leg takes a full step backwards. As body lowers into a lunge, front knee aligns with the toes, weight through thigh and heel; back leg is balanced on the ball of the foot.
Shift body weight to front thigh and heel, as back leg lifts from the floor and moves forward to a high kick. Return to starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Ensure the front knee does not cross over the toes. To prevent this,step backwards further.
With foot flat, press weight through the heel of the front leg during the movement.
Keep trunk upright with abdominal muscles pulled into the spine.

Single Leg Step-Downs

Stand with the involved leg on a stable box or curb at least 6 inches tall, parallel to its edge. Other foot does not touch the floor.
Bend hip and knee a few inches, as if sitting back into a chair, leading with your buttock. Return to starting position.
Perform 10 repetitions. Repeat 3 times

Caution

To increase balance control, lightly hold onto a stable support during the exercise.
Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
Focus on using medial and top thigh muscles during lowering and lifting  phases.

Bridge With Leg Straight Then Side

Knees bent to 90 degrees, push bottom of the feet into the surface, lift trunk up.
Lift foot off the floor, leg is straight. Hold. Next, slowly move leg away from mid-line. Return to mid-line and lower to starting position. .
Perform10 repetitions. Repeat 3 times with 3-5 second holds, then switch to the other side.

Caution

Keep hips level during the entire movement.
Pull abdominal muscles into the spine throughout the movement.
Perform movement slowly to enhance muscle control.

Side-Step Into Squat Position

Feet together, step foot to the side, slightly beyond the hip.
Bend hip and knees as if sitting back in a chair, leading with your bottom, then return to starting position.
Perform 10 repetitions. Repeat 3 times, then switch to the opposite side.

Caution

Pull abdominal muscles into the spine throughout the movement.
Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
While squatting, weight is evenly distributed between both legs.





 

BACKWARD LUNGES WITH HIGH KICK

Level 3

Weighted squats

Feet hip-width apart, toes forward, weight through the heels. Dumbbells held over the shoulders.
Slowly lower ¼ to ½ way down by bending at the hip and knees as if sitting back into a chair, leading with the buttock. Return to the starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
Pull abdominal muscles into the spine throughout the movement.
Weight is evenly distributed between both legs throughout the movement.

Squats On Unsteady Platform

In standing on a unsteady platform (Bosu ball, Balance pads, Mini-trampoline) feet hip-width apart, toes forward, weight through the heels.
Slowly lower ¼ to ½ way down by bending at the hip and knees as if sitting back into a chair, leading with the buttock. Return to the starting position.
Perform 10 repetitions. Repeat 3 times.

Caution

To maintain balance control, focus the center of gravity to the mid-line of the body. Pull abdominal muscles into the spine.
Avoid knees crossing over the toes by sitting back in the buttock further.
Discontinue exercise if knee pain or discomfort is present. Consult with your therapist for modification.

Backward Lunges With High Kick

In standing position, one leg takes a full step backwards. As body lowers into a lunge, front knee aligns with the toes, weight through thigh and heel; back leg is balanced on the ball of the foot.
Shift body weight to front thigh and heel, as back leg lifts from the floor and moves forward to a high kick. Return to starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Ensure the front knee does not cross over the toes. To prevent this,step backwards further.
With foot flat, press weight through the heel of the front leg during the movement.
Keep trunk upright with abdominal muscles pulled into the spine.

Single Leg Step-Downs

Stand with the involved leg on a stable box or curb at least 6 inches tall, parallel to its edge. Other foot does not touch the floor.
Bend hip and knee a few inches, as if sitting back into a chair, leading with your buttock. Return to starting position.
Perform 10 repetitions. Repeat 3 times

Caution

To increase balance control, lightly hold onto a stable support during the exercise.
Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
Focus on using medial and top thigh muscles during lowering and lifting  phases.

Bridge With Leg Straight Then Side

Knees bent to 90 degrees, push bottom of the feet into the surface, lift trunk up.
Lift foot off the floor, leg is straight. Hold. Next, slowly move leg away from mid-line. Return to mid-line and lower to starting position. .
Perform10 repetitions. Repeat 3 times with 3-5 second holds, then switch to the other side.

Caution

Keep hips level during the entire movement.
Pull abdominal muscles into the spine throughout the movement.
Perform movement slowly to enhance muscle control.

Side-Step Into Squat Position

Feet together, step foot to the side, slightly beyond the hip.
Bend hip and knees as if sitting back in a chair, leading with your bottom, then return to starting position.
Perform 10 repetitions. Repeat 3 times, then switch to the opposite side.

Caution

Pull abdominal muscles into the spine throughout the movement.
Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
While squatting, weight is evenly distributed between both legs.





 
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