Hip Arthroscopy Phase 4: Preparing for strength
strength
Phase four focuses on preparing the body for higher-level strength training by developing control through a full range of movement. At this stage, exercises are progressed to improve movement quality, joint stability and confidence under increasing load. Using principles such as block periodisation, rehabilitation is structured into focused phases that gradually build capacity and prepare the muscles, tendons and nervous system for maximal strength training. The goal is to create a strong foundation so heavier loading can be introduced safely, efficiently and without compensatory movement patterns.
Duration up to 6 weeks
Aim 10 - 15 repetitions and 3 sets, 2 x a day
The aim is to progress the previous exercises using pain and discomfort as a guide, whilst having good control throughout the movements. You will also need to modify some exercises depending on whether you have a meniscal repair. If this is the case, you will need to avoid squats below 90 degrees (right angle) for 3 months post surgery.
Goblet Squat
Single Leg RDL
Weighted lunges
Bulgarian split squat
Step downs
Single Leg Stand
After completing phase 4 you can safely and confidently move onto the strength and conditioning phase. If you have any questions or concerns, discuss with your physiotherapist or consultant.