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Quality over quantity, with stable movement is imperative Free-standing Squats Sets: 2-3 Reps: 10-15 Stand upright with the feet shoulder width apart and even body weight through both legs (1) Slowly lower the trunk until the knees are bent through a 60-90 range, dependent on pain/ability Ensure the arms are out in front, to counterbalance the weight of your hips going back during the squat (2) Ensure the knees remain in line with the feet, and do not progress any further forward than the toes, with the bottom pushing out the back Tie a theraband firmly around thighs and maintain a firm squeeze out against the band during the squat to engage gluteals (knees remain over feet) (3,4) Isometric Hip External Rotation Sets: 2-3 Reps: 5-8 Hold: 3-5 secs Stand on one leg (the affected leg) side on to a wall, with the leg closest to the wall flexed slightly through the hip and knee, to lift the foot off the ground Isometrically (without movement) push the knee of the elevated leg against the wall, maintaining good pelvic stability Hold this position for 3-5 seconds before relaxing and pushing again Ensure the gluteals and abdominals remain tight, and there is no rotation in the pelvis

Muscle weakness