Anterior Hip Pain & Weakness: Wall Plank Resisted Knee Highs

Place a closed loop light resistance band around your feet. Slightly flatten the lower back and keep the inner core muscles engaged below your belly button to stabilize your posture.

Going into a plank position on the wall, bring one knee in a straight line up towards your chest and then slowly lower it back down with control.

Repeat this on the other side while alternating each knee to chest doing a total of 10 repetitions for each side. Perform a total of 3 sets, 10 repetitions for each side.

A progression of this exercise is to perform the knee lift twice as fast but still lowering the leg and foot back down with control while you keep your core muscles engaged and maintain core stability control throughout all repetitions and sets.

If you’re having anterior hip pain or weakness with your everyday functioning, then this exercise may help. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.