how do you strengthen weak hips?
Hip strength is important for stability, mobility, balance, and everyday function. In fact, the hip is the largest ball-and-socket joint in your body!
If you have weak hips, you may be at risk for injury. Additionally, you might struggle with low back pain or discomfort during common movements like squatting or standing after long periods of sitting.
Thankfully, there are several exercises out there that can help strengthen your hips. You’ll want to focus on strengthening your glutes and hip abductors and adductors.
Here are five easy moves to get you started:
Whether you’ve just given birth, you’re post-surgery, or you’re simply trying to build your strength, you may find yourself in the market for some exercises that will help strengthen weak hips. Your hip muscles are critical to your balance, mobility, and overall health—and the stronger they are, the better off you’ll be.
In this article, we’ll take a look at five exercises that can help strengthen those important muscles.
1. Bridge pose
Begin lying on back, with knees bent and feet flat on floor.
Reach arms out by sides with palms down.
Engage abs as you inhale and press hips up toward ceiling.
Keep chin parallel to floor and legs parallel.
Press shoulders down and broaden across chest. Hold for 5 breaths, then release with an exhale.
2. Single leg deadlift
To do the single leg deadlift:
Begin standing with your feet hip-width apart.
Shift your weight into one foot and lift the other off the ground, slightly extending it behind you to balance on your standing leg.
Hinge forward at the waist, keeping a slight bend in your standing knee as you extend your lifted leg back behind you.
Continue lowering until you feel a stretch in your hamstring, then return to the top by engaging your glutes and hamstrings and pushing down through your heel.
Repeat for 10-15 reps on each side.
3. Single leg squat
You can do this exercise with or without added resistance, but for now, let’s just focus on the form.
Start in a standing position, then bend one knee.
Lower your body as far down as you can by pushing your hips back and bending your standing leg until your raised leg is almost parallel to the floor.
Keep your weight in the heel of your bent leg and make sure the knee of the leg that is raised stays in line with your toes—it should be perpendicular to the floor.
Return to starting position.
1. Stand with your feet together.
2. Step one foot forward and drop into a lunge position, bending both legs to 90 degrees so that your front thigh is parallel to the floor and your back knee is an inch or two off the floor.
Your front shin should be perpendicular to the floor, and your front knee should be directly over your ankle. Your back heel should lift off the floor as you push into that front heel.
3. Squeeze your glutes as you push through the front heel to return to a standing position.
1. Stand with your feet shoulder-width apart, your toes pointed forward.
2. Draw your abs in and extend your arms in front of you, parallel to the floor.
3. Keeping your back straight and head up, bend your knees and lower your hips until they are parallel to the floor.
4. Hold for a count of one, then push back up to the starting position.
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