Squat + Lateral hip distraction
- Anchor a resistance band securely at a low height and step into it so it sits high up on your thigh, close to the hip joint.
- Stand side-on to the anchor point so the band is pulling your hip outwards (laterally).
- Position your feet about shoulder-width apart, with toes slightly turned out.
- Maintain an upright chest and gently engage your core.
- Begin to squat by pushing your hips back and bending your knees.
- Allow the band to pull your hip laterally while you actively control the movement, keeping your knee tracking over your toes.
- Lower into a comfortable squat depth without pain or pinching.
- Push through your heels to return to standing, maintaining control throughout.
- Complete repetitions as prescribed by your physiotherapist.