My left hip has been bothering me for a couple of years. Go to the doctor, go the the therapist and the physical therapist suspects that I have a mild case of hip dysplasia. Makes since given the symptoms and that my father and uncles (on that side) all have it as well. I was told to only half squat if I insist on squatting and otherwise avoid anything that seems to irritate it.
Exercises I know irritate my hip are squats to depth, leg press to depth, machine hack squat and machine leg curls. I am suspicious of straight-leg deads. Single leg movements like lunges are out because of my spondylolisthesis.
Deadlifts, DB leg curls, BB hack squats and leg extensions seem to be okay. I can do good mornings but only at light weight.
What exercises are safe(r)?
What parameters should I follow, i.e. lower weight high reps? activation work? etc.
Any suggestions on how to strengthen the hips without irritating the condition further?