Many people have weak or inflexible hips due to too much sitting and too little exercise. On the other hand, athletes who overuse their hips may also experience pain and injury.
With so many hip exercises out there, it’s hard to decide which ones are right for you. We’ve got you covered.
Here are 10 of the best hip exercises that can help everyone from weight lifters, walkers and runners to seniors and people living with arthritis.
Read on to find out which hip exercises are right for you and how to do them.
Which muscles should you target?
To lengthen and strengthen your hips, we recommend aiming to:
- the gluteus maximus, the main extensor muscle of the hip
- the gluteus medius, the main muscle on the side of the hip
Essentially, you will strengthen and lengthen the back and sides of your hips.
You’ll want to avoid overloading the tensor fascia latae (TFL or IT band), which is located just in front of the hip joint. If you overuse this muscle, you can cause unwanted pain in your knee, hip, or back.
Men and women can target the same muscle groups. In general, men often have narrower hips than women, although this can vary. Anyone with tight, stiff hips should start slowly and gently, gradually increasing.
1. Frankenstein walk:
This exercise works your hips, quadriceps, and hamstrings. It also increases range of motion. As you advance, keep your posture straight, avoid bending at the waist, and pick up more speed.
Instructions:
Stand with your arms extended in front of you, palms facing down.
As you move forward, lift your right leg to extend it outward, creating a 90-degree angle with your body.
Lower your right leg to the floor, then swing your left leg the same way.
If you run out of space, keep going for a minute and switch directions.
As soon as you are comfortable, extend your other arm behind you and reach out to touch the foot on the other side to complete the exercise.
2. Hip circles:
This movement increases flexibility and stability. For additional support, use a stable object as support.
Instructions:
Stand on your right leg with your left leg raised.
Move your left leg in a circle.
Make 20 circles in each direction.
Then do the right leg.
Increase the size of the circles and complete 2-3 sets to make this exercise harder.
3. Sidestep exercise:
Keep your hips and toes pointing forward. Reduce the band’s height so that it is above your ankles and your squat depth to intensify the exercise.
Instructions:
Get into a half-squat position with a resistance band around your lower thighs.
Engage your hip muscles as you slowly take small side steps.
Take 8-15 steps in one direction.
Do the opposite side.
4. Clamshell exercise:
This exercise strengthens your hips, thighs and buttocks. It stabilizes the pelvic muscles and can relieve tension in the lower back, helping to prevent overuse and injury. Once you’ve mastered the basic pose, check out some variations.
Instructions:
With your knees bent and a resistance band wrapped around your lower thighs, lie on your side.
Rotate your top leg as high as you can, then pause for a moment.
Lower yourself to the starting position.
Perform 1–3 sets of 8–15 repetitions.
5. Lateral step-up:
This exercise works your glutes, quadriceps and hamstrings while stabilizing and strengthening your core. Increase intensity by increasing weight.
Instructions:
Hold a dumbbell or weighted plate in front of your chest with both hands.
Place a box or bench to your right as you stand.
Plant your right foot on the bench and flex your knee.
Maintain a straight posture and place your left foot on the bench.
Drop your left foot to the ground gradually.
Perform 2-3 sets of 8-15 reps on both sides.
6. Single-leg Romanian deadlifts:
Improve your balance, hip mobility and core strength with this exercise. It also targets the glutes and hamstrings.
Instructions:
With your knee slightly bent, take a stand on your right foot. Dumbbells should be held in the left hand.
Maintain a neutral spine as you lean forward to bring your torso parallel to the floor. Raise your left leg.
Get back on your feet. Lower your left leg.
Perform 2-3 sets of 8-15 reps on each side.
7. Hip marching:
This exercise develops strength and flexibility in the hips and thighs.
Instructions:
A chair’s front edge is where you should sit.
With your knee bent, raise your left leg as high as you can.
Slowly and with control, lower your foot.
Then do the right side.
This is 1 rep.
Perform 2-3 sets of 5-12 repetitions.
8. Floor hip flexors:
This exercise stretches your hip flexors, thighs, and glutes.
Instructions:
Lie on your back and bring your right leg to your chest.
Press the back of your left knee into the floor, feeling the stretch in your hip.
Hold this position for up to 30 seconds.
Do each side 2-3 times.
9. Butterfly pose:
This exercise stretches your hips while improving blood circulation.
Rest your sitting bones on the edge of a pillow or folded blanket to support the pelvic tilt. If you feel tight, place blocks or pillows under your thighs for support.
Instructions:
With your knees bent and your feet flat on the floor, take a seat.
Under your feet, interlace your fingers. Press your knees gently into the floor with your elbows.
As you release tension, you should feel your hips opening up.
Extend your arms in front of you and execute a forward fold after 30 seconds.
As long as a minute, maintain this posture.
By bringing your heels closer to your body, you can extend the stretch further.
10. Knee-to-chest pose:
This pose stabilizes the pelvis and lengthens the hips.
Rest your head on a flat pillow or folded blanket for extra support. If you can’t get your arms around your shins, place your hands behind your thighs.
For ease, perform the exercise one leg at a time, keeping the other leg straight or with the knee bent.
Instructions:
Lie on your back with your knees bent towards your chest.
Wrap your arms around your legs to grab your hands, forearms, or elbows.
Gently tuck your chin into your chest to lengthen the back of your neck.
Hold this position for up to 30 seconds.
Perform this stretch 2-3 times.
Take Away:
Keeping your hips strong and active is key to most of your daily and athletic movements. Be confident and consistent in your approach so you can build and maintain results over time.
Choose the exercises best suited to your fitness level and goals and incorporate them into your fitness routine. Talk to your doctor before starting any new exercise program if you have any health problems.