From walking and sprinting to even just getting out of a chair, the hips are constantly put to use. Keeping your hips strong and mobile will help you feel better, avoid injuries, and perform better. Here's a guide to 20 exercises aimed at boosting hip strength and mobility.
Clamshells
Begin by lying on your side with your legs stacked and knees bent at 90 degrees. Keep feet touching as you lift the top knee, keeping the pelvis steady. This targets the gluteus medius, a crucial muscle for hip stability.
Fire Hydrants
On all fours, lift one knee out to the side without shifting your weight. This exercise challenges hip abduction and works the outer hip muscles.
Hip Bridges
Lie on your back, knees bent, feet flat. Lift your hips towards the ceiling, squeezing the glutes at the top, then lower down. This strengthens the glutes and hamstrings.
Donkey Kicks
On hands and knees, kick one leg straight back, keeping the foot flexed. This targets the glutes and helps enhance hip extension.
Lateral Leg Raises
Lying on one side, straighten both legs. Lift the top leg up and down, keeping it straight. This improves hip abduction strength.
Bulgarian Split Squats
With one foot elevated behind on a bench, lunge forward with the other foot, bending both knees. This not only strengthens the hips but also improves balance.
Pigeon Pose
From a plank position, bring one knee forward, placing it behind the same-side wrist. Extend the other leg back, sinking your hips toward the ground. This stretch improves hip mobility.
Standing Hip Circles
Stand on one foot, and circle the other leg in a controlled motion, challenging both hip mobility and balance.
Goblet Squats
Hold a weight close to your chest, feet shoulder-width apart. Squat down, pushing hips back, keeping chest up. This exercise strengthens the entire lower body.
Frog Pumps
Lying face up, soles of feet together, push hips upwards. This targets the inner thighs and glutes.
Box Jumps
Using a stable surface, jump up onto the box with both feet, then step down. This explosive move enhances hip power.
Hip Flexor Stretch
Kneel on one knee, the other foot forward, and push hips forward. This stretches the front of the hip, preventing tightness.
Quadruped Hip Extensions
On hands and knees, extend one leg straight up, squeezing the glute. This is another great move for the posterior chain.
Glute Bridge Walkouts
From a bridge position, walk feet out one step at a time, then back. This challenges glute strength and endurance.
Lateral Band Walks
With a resistance band around your thighs, take steps sideways. This targets the outer hips and thighs.
Single-leg Deadlifts
Standing on one foot, hinge forward at the hips, extending the other leg behind. This move challenges balance and strengthens the hamstrings and glutes.
Butterfly Stretch
Sit down, soles of feet together, and gently press knees towards the floor. This stretches the inner thighs and improves hip mobility.
Wall Sits
Back against the wall, slide down to a seated position and hold. This isometric exercise builds endurance in the hips and thighs.
Half-Kneeling Rotation
In a lunge position, rotate the upper body towards the front leg, holding a weight. This exercise enhances hip stability and oblique strength.
Reverse Lunge with Knee Drive
Step back into a lunge, then explosively drive the back knee forward and up. This boosts hip strength and power.
The Holistic Benefits of Hip Strength and Mobility Exercises
Despite its critical role in human health and fitness, hip strength and mobility receive surprisingly little attention. The basis for whole-body strength, balance, and stamina may be found in the hips. Here, we'll look at the wide range of advantages you'll get from actively pursuing greater hip strength and mobility.
1. Injury Prevention
One of the most pronounced benefits of having strong and mobile hips is the decreased risk of injury. With the enhancement in the exercising regime, the strength and the ability to have a healthy and strong hip can reduce the injury chances.
2. Enhanced Athletic Performance
Athletes, from runners to soccer players, rely heavily on their hips for power and agility. A soccer player needs hip mobility to maneuver the ball, and a runner requires it for optimal stride length and speed. Strengthening hip muscles contribute to explosive power, allowing for quicker sprints, higher jumps, and sharper pivots.
3. Improved Posture
Poor posture isn't just about slouching shoulders. Weak hip muscles can result in an anterior pelvic tilt, where the front of the pelvis drops and the back elevates. This can lead to a pronounced lower back curve, causing discomfort and long-term spinal issues. Strengthening the hip muscles, especially the glutes and hip flexors, can promote a neutral pelvis position, leading to a straighter spine and better overall posture.
4. Reduction in Lower Back Pain
Many people don't realize that their chronic lower back pain might stem from issues in the hip region. When the hips are tight or weak, the lower back often compensates by bearing extra load, leading to strain. Hip-strengthening and mobility exercises can alleviate some of this pressure, restoring balance to the pelvic region and reducing undue stress on the lower back.
5. Better Balance and Stability
The hips play a central role in balance. Every step we take, from simple walking to complex athletic maneuvers, relies on the hip muscles to stabilize the body. By enhancing hip strength and flexibility, we inherently improve our ability to balance, reducing the risk of falls and missteps.
6. Facilitated Daily Activities
The benefits aren’t limited to athletes or those with chronic pain. Enhanced hip strength and mobility can make daily activities easier and more efficient. Think about the motion required to climb stairs, pick up a child, or even get out of bed. All these activities require hip engagement. By improving in this area, daily tasks become more effortless and fatigue is reduced.
7. Improved Range of Motion
Mobility exercises enhance the range of motion of the hip joint. This allows for more freedom in movements, whether it's bending over to tie a shoe, practicing yoga, or training for a marathon. A broader range of motion can also equate to better muscle activation during workouts, ensuring maximum benefits.
Photo by Emma Frances Logan on Unsplash
FAQs
Why are hip strength and mobility important?
Hip strength and mobility play a crucial role in basic movements and athletic performance. Strong and mobile hips can reduce strain on the lower back, enhance running mechanics, and decrease the risk of various lower body injuries. It helps with the utmost mobility and flexibility.
How often should I perform these exercises?
For best results, incorporate these exercises into your routine 2-3 times a week. However, ensure you listen to your body and give adequate rest, especially if you're introducing new exercises or increasing intensity.
Can hip exercises help with back pain?
Yes, often back pain can be a result of weak or tight hip muscles. Strengthening and increasing mobility in the hips can alleviate some back issues by improving posture and reducing strain on the lower back.
Remember, before beginning any exercise routine, consult with a fitness professional or physical therapist to ensure proper form and safety.
