Physiotherapy Exercise Library
Trusted Physiotherapy Exercises Designed by Professionals
Hip Bridging Exercise
Description:
Hip Bridging Exercise is performed by lying on the back with knees bent and feet flat on the floor, then lifting the hips upward to form a straight line from shoulders to knees. It is a simple and effective exercise to strengthen the lower back, glutes, and core muscles.
Benefits:
Strengthens gluteal muscles and lower back Improves core stability and pelvic control Enhances posture and spinal alignment Reduces lower back pain Improves hip mobility and functional strength
Uses in Medical Conditions:
Low back pain (mechanical/postural) Weak gluteal muscles Postural dysfunction (e.g., anterior pelvic tilt) Post-surgery rehabilitation (as advised) Early-stage core strengthening programs
Targeted Muscles:
Gluteus maximus (primary) , Hamstrings , Core muscles (abdominals) , Erector spinae (lower back stabilizers)
Prone Lying Single Leg Extension
Description:
Lie in a prone (face-down) position on a mat with both legs straight and arms resting comfortably beside the body or under the forehead. Tighten your core and glute muscles. Slowly lift one leg straight upward from the hip without bending the knee, keeping the pelvis stable on the mat. Hold the raised position for 3–5 seconds, then slowly lower the leg back down
Benefits:
Strengthens the gluteal muscles and posterior chain. Improves hip extension strength and stability. Helps support the lower back and reduce strain. Enhances pelvic control and posture. Useful for rehabilitation and muscle activation training.
Uses in Medical Conditions:
Lower back pain (mechanical low back pain) Gluteal muscle weakness Postural imbalance and pelvic instability Hip joint weakness or rehabilitation Lumbar spine stabilization programs
Targeted Muscles:
Gluteus Maximus , Hamstrings , Erector Spinae , Gluteus Medius (stabilization) , Core stabilizing muscles
Reclying Butterfly Exercise
Description:
Reclining Butterfly Exercise is performed by lying on the back with the soles of the feet together and knees falling outward. This position gently stretches the inner thighs and groin while promoting relaxation and improving hip mobility.
Benefits:
Improves hip flexibility and range of motion Stretches inner thigh (groin) muscles Promotes relaxation and reduces stress Enhances blood circulation in the pelvic region Helps improve posture and lower body mobility
Uses in Medical Conditions:
Hip stiffness and reduced mobility Groin tightness or muscle imbalance Lower back pain (mild cases, for relaxation) Postural dysfunction Stress-related muscle tension
Targeted Muscles:
Adductors (inner thigh muscles) , Hip flexors , Pelvic floor muscles , Lower back muscles (stabilization)
Side Lying Leg Raising Exercise
Description:
Lie on one side with your legs straight and stacked. Keep your bottom leg slightly bent for support. Slowly lift your top leg upward (about 30–45°) without rotating your hips or leaning backward. Hold for a second, then slowly lower it back down. Repeat for desired repetitions, then switch sides.
Benefits:
Strengthens hip abductor muscles Improves hip stability and balance Helps in better posture and gait control Reduces risk of lower limb injuries Supports pelvic alignment
Uses in Medical Conditions:
Hip weakness or instability Knee pain (like patellofemoral pain syndrome) Lower back pain due to weak hip muscles Post-surgery hip rehabilitation IT band syndrome
Targeted Muscles:
Gluteus medius , Gluteus minimus , Tensor fasciae latae (TFL) , Hip stabilizer muscles