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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

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.

Standing Eccentric Side Leg Lift
Eccentric Hip Abduction

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 Leg Lift
Eccentric Hip Adduction

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 Leg Lowering

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.
  • Quickly bring legs together.
  • Keep abdomen tight.

Eccentric Hip Internal Rotation Prone
Eccentric Hip Internal Rotation Prone

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 External Rotation
Eccentric Hip External Rotation Sitting with Resistance Band

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 Extension Hamstring Loaded Lunge Drop with Weight Bar
Eccentric Hip Extension

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.