3 Exercises to Help Lift Leg That You Can Do At Home

Mobility Exercise 1: Passive Hip Flexion with Band

This exercise uses an exercise band to improve hip joint mobility.  The band helps glide the joint, reducing pinching in the hip.

Here's how to do the exercise:

1. Secure an exercise band around a sturdy object like a bed frame.
2. Lie on your back and loop the band around one leg.
3. Scoot back to create tension in the band.
4. Passively pull your knee toward your chest, staying in a midline position.
5. Hold the stretch for about one minute, then relax.

Tip: To progress, slightly turn your body and pull your knee across your body for a deeper stretch.

Mobility Exercise 2: Hip Joint Mobilization in Kneeling

This kneeling exercise helps mobilize the hip using your body weight and an exercise band.

1. Secure the band around a sturdy object and place it around your hip.
2. Kneel with a pad under your knee for comfort.
3. Crawl forward to create tension in the band.
4. Sit back toward your heels while keeping your back neutral or slightly arched.
5. Hold for about one minute and relax. Slowly increase your range over time.

Note: Stop if you feel pinching in the front of the hip and hold only to the point of mild discomfort.

Strengthening Exercise: Seated Leg Lift

This strengthening exercise targets the iliopsoas muscle, helping you lift your leg with improved power.

1. Sit on the edge of a chair with your hips at about 90 degrees.
2. Use your hands to lift one leg into the air.
3. Try to hold the leg up using your muscles, providing hand support as needed.
4. Turn your knee slightly outward to engage the iliopsoas more effectively.
5. Hold for 10 seconds and repeat 10 times.

Pro Tip: Gradually reduce hand support as you get stronger, but ensure you maintain good form.