The 3 Best Hip-Strengthening Exercises
Imagine driving down the road with unstable, dysfunctional axles - scary isn’t it? Of course, it is due to the purpose the axles serve. The axles have the critical responsibility to transfer the power from your vehicle’s engine to the wheels in a controlled and effective manner, getting you from point A to point B safely.
Your hips work very similarly as they’re the foundation of your anatomical body, transferring energy from your central nervous system up through your trunk, and down through your legs (or wheels!). We know you wouldn’t drive your car without strong, functional axles, so why would you move without demanding the same from your hips?
How do I know if my hips need work?
If any of the following applies to you:
Individuals recovering from hip, knee or back pain
Older individuals who have difficulty using stairs or getting out of a chair
Desk-workers who spend most of their day in a seated position
Runners who don't participate in a strength routine
Golfers who lack swing speed and distance or can’t hold the finish position
Fitness enthusiasts whose form breaks down when lifting heavy or for volume
Athletes lacking balance, coordination, or power
BASICALLY, ANYONE WOULD BENEFIT FROM STRENGTHENING AND CONDITIONING THEIR HIPS.
With targeted isolation and integrative hip strengthening exercises, anyone can create resilient hips that adequately support their spine, effectively transfer force to their legs and produce optimal power when needed.
Great News — we’ve compiled our 3 favorite hip-strengthening exercises for you to try anywhere!
*Make sure to consult with your Physician or Physical Therapist if you’re currently experiencing pain or are uncertain about how to address your individual deficits.
Single-leg Glute Bridge
Extend your left leg straight, keeping your right foot planted firmly on the ground.
Squeeze through your glutes and lift your hips up towards the ceiling.
Pause for a moment at the top, then slowly lower your hips back down to the starting position.
Repeat for 5-10 repetitions, switch sides and complete 2-3 sets.
Additional tip: If using a band, maintain outward pressure with both knees.
Side-lying Clamshell
Lie on your side with your legs bent at a 90-degree angle and your knees stacked.
Keeping your feet together, lift your top knee up towards the ceiling as high as you can while maintaining the position of your hips.
Pause for a moment at the top, then slowly lower your knee back down to the starting position.
Repeat for 10-15 repetitions, switch sides and complete 2-3 sets.
Side-lying ISO Hip Abduction
Lie on your side with both legs extended.
Engage your glutes and lift your top leg as high as you can with or without a band for resistance. Hold this position for a 3-5 seconds, then lower your leg back down.
Repeat for 5-10 repetitions, switch sides and complete 2-3 sets.
Additional tip: keep toes pointed forward or down to target correct areas.
These exercises can serve as a time-efficient hip workout, warmup before moderate-high intensity exercise, or as a corrective-exercise routine after a long workday. Feel free to do all of them in the sequence provided, or perform the ones that you perceive to benefit from the most — get after it!