Table 1 Hip exercise descriptors
|  | Hip abduction (side lying) (Fig. 4) | Hip abduction (standing) (Fig. 5) | Hip extension (Fig. 6) | Hip external rotation (Fig. 7) |
|---|---|---|---|---|
Load magnitude | Approximately 10-12RM | Approximately 10-12RM | Approximately 10-12RM | Approximately 10-12RM |
Number of repetitions | 10 | 10 | 10 | 10 |
Number of sets | 3 | 3 | 3 | 3 |
Rest in-between set (s) | Approx. 90s | Approx. 90s | Approx. 90s | Approx. 90s |
Number of exercise interventions (per week) | 3/week | 3/week | 3/week | 3/week |
Duration of the experimental period (weeks) | 4Â weeks | 4Â weeks | 4Â weeks | 4Â weeks |
Fractional and temporal distribution of the contraction modes per repetition and duration (s) of one repetition | 2Â s concentric 1Â s isometric 2Â s eccentric | 2Â s concentric 1Â s isometric 2Â s eccentric | 2Â s concentric 1Â s isometric 2Â s eccentric | 2Â s concentric 1Â s isometric 2Â s eccentric |
Rest in-between repetitions (s) | 1Â s | 1Â s | 1Â s | 1Â s |
Time under tension (s) | 5Â s/rep 50s/set 150Â s/exercise session 1800s/total intervention | 5Â s/rep 50s/set 150Â s/exercise session 1800s/total intervention | 5Â s/rep 50s/set 150Â s/exercise session 1800s/total intervention | 5Â s/rep 50s/set 150Â s/exercise session 1800s/total intervention |
Volitional muscular failure | No | No | No | No |
Perceived exertion (/11) (Table 2) | 5-7/11 (‘Hard’ to ‘very hard’) | 5-7/11 (‘Hard’ to ‘very hard’) | 5-7/11 (‘Hard’ to ‘very hard’) | 5-7/11 (‘Hard’ to ‘very hard’) |
Range of motion (degrees) | 0° to approx. 30° | 0° to approx. 30° | 45° hip flexion to approx 0° | 0° to approx. half of available external rotation range° |
Recovery time in-between exercise sessions ((hr) | 48Â hr | 48Â hr | 48Â hr | 48Â hr |
Anatomical definition of the exercise (exercise form) | Side lying with the symptomatic leg top-most. Elastic band is placed around the ankle of the symptomatic leg and attached to the end of plinth. Participants abduct the leg up to 30° hip abduction and return back from the bed. | The participant will stand with the elastic band looped around both ankles, superior to lateral malleoli. Prior to the exercise, the target hip will be in slight internal rotation (to minimize incorrect compensatory action of external rotation during abduction). Hip abduction will then be performed to approximately 45°. | The participant will stand with target hip in 45°hip flexion. One end of the elastic band fixated (or held by the therapist) at knee height and looped around the back of the knee. The hip is then extended whilst maintaining a neutral lumbo-pelvic position. | With the participant supine, and hips in 30° flexion over a wedge. Elastic band is placed around the ankle of the symptomatic leg and held by the therapist. Participants externally rotate the hip against resistance to mid-range of available external rotation. |