Hip Resurfacing Surgery: Phase 2
Phase 2: Muscle activation (6-8/10 Weeks)
Goals:
Muscle activation
Improve balance
Increase walking distance
Reduce dependence on aids
| Exercise | Reps | Sets | Times a week |
|---|---|---|---|
| Hip clam/abduction/fire hydrants | 10–15 per side | 3 | 4–5 |
| Wall sits | 20–45 sec hold | 3–4 | 4–5 |
| Sit-to-stands (staggered) | 8–12 | 3 | 4–5 |
| Step-ups (medium) | 8–12 per leg | 3 | 4–5 |
| Crab/monster walks | 10–15 steps each way | 3 | 4–5 |
| Balance training | 30–45 sec hold per leg | 3 | 4–5 |
Hip clam/abduction/fire hydrants
Three variations that load the lateral hip and deep rotators from side lying and four-point kneeling. Keep the pelvis still throughout rather than rolling to gain extra range.
Wall sits
Hold a seated position with your back against a wall and the thighs working. Loads the quadriceps and glutes without any movement of the operated hip.
Sit-to-stands (STAGGERED)
Stand up from a chair with one foot slightly ahead of the other, which shifts more of the work onto the back leg. Progress by lowering the chair height
Step-ups (MEDIUM)
A mid-height step, driving up through the leading leg and controlling the way down. Keep the pelvis level rather than letting it drop to one side.
Crab/monster walks
Banded sideways and forward stepping held in a half squat, keeping constant tension on the hip abductors. Resist letting the knees fall inwards as you step.
Balance training
Single-leg standing, progressing to turning the head side to side so the balance system cannot rely on vision alone. Builds proprioception and hip stability together.