Share workouts that will make the difference

[BilateralRecerf]

Sharing what has worked for me, please share your best workouts too.

I am currently at 7 months post-bilateral-op, have been trying many different exercises and these seem to be the best for me, after the initial first weeks when exercises were more basic.

Idea is to simply to strenghten hips from every direction, from back, sides and front. Nothing too fancy or difficult. Progression can be done in each exercise so these can be started very early in rehab phase but are still good after longer rehab period.

Three rounds, can be done every day.

- Single leg deadlift (progressing so that fingers touch floor)



- Single leg glute bridges (progressing from two legs into single leg, then adding a box)


- Clamshells with rubber band (first without rubber bands)

https://youtu.be/m_ZPapmqeNM?si=dca-Z95-tHTqof5y

- Hip flexor exercises (these not in early phase, started these 3-4 months post-op)
  - pulling leg toward chest and holding in place for 30-45sec, with rubber band


  - sit-ups, legs being held in place


Also standard back squats and single leg bulgarian squats with bar and good weights twice a week have been very good exercises.