Today we are going to discuss some of the exercises which can strengthen your Hips. Here are the top 10 exercises to strengthen the hip muscles to relieve pain.
Pelvic tilts are my favorite for a lot of different things. Low back pain, hip pain all those kinds of things but it’s a great way to start strengthening those hip muscles. First supine pelvic tilt lies down on the ground with your legs propped up feet flat on the ground. And imagine that you’re trying to squish your hand if it was underneath you. So push down rotate the hips and come back up.
Bridging is another one of my favorites where it’s working a whole lot of muscles. It’s working your hamstrings, it’s working your gluteus maximus and it’s really just getting those hips moving. To get some strengthening in there for bridging bring both knees up and put your feet flat on the ground. You can put your arms by your side and then lift your bottom up off the ground. Just to about level so you don’t want to arch your back. And you don’t want it sagging just bring it up to level and then slowly come back down.
Clamshells are really good for your gluteus medius and the TfL and IT band all the way down. Make sure you’re doing them correctly. Because if you’re not doing them correctly you’re not quite getting that strengthening that you need. Lie on your side with the side you want to exercise up on top. Make sure your hips are perpendicular to the ground so you don’t want to roll back. But stay up top then with your knees bent bring that leg up just like you’re opening up like a clamshell.
Straight Leg Raise
So basically that straight leg raises it’s really important to keep your leg as straight as you can. And if you pull your toes out that will help block everything out. And that’s really going to get those hip flexor muscles working poor supine. Straight leg raises lying on your back prop one knee up and then the leg you want to strengthen. Put it straight out and pull your toes up towards you to lock out your knee. Keep that knee nice and straight and then just lift your leg almost equal to the other side and then slowly come back down.
Sideline Hip Abduction
This is a great one again to work those outer muscles. Make sure you’re still keeping your leg straight and keeping those toes pulled tight for hip abduction inside line. The leg you’re going to exercise is going to be on top. You can slightly bend the bottom leg for comfort but keep the top leg in a straight line. Pull your toes uptight and just bring it up and then control it coming back down.
Straightline Hip Abduction
Now you’re working those inner thigh muscles again. Make sure your leg is straight while you’re working these. You don’t have to do a big motion with them but just use the correct technique for hip adduction inside lying leg. You’re going to work is going to be on the bottom. Take the top leg you can either put it in the back or in the front whichever way is more comfortable. Pull up your toes on the bottom to lock out your knee and then just bring your leg up trying to keep it in a straight line with your body.
Prone Hip Extention
So now you’re going back to working those glutes Maximus muscles and the hamstring muscles again. You don’t have to lift your leg very high with these. But try and keep the leg as straight as possible for prone hip extension. Lie on your stomach and then pull your toes up towards you to help lock out your knee. You don’t have to look very high but try and keep your knee locked out the whole time.
Seated Hip Flexion
Seated hip flexion might seem easy but it’s really working. Those hip flexor muscles the so has muscles and it’s a great exercise to do. And you can even do it just at work if you’re sitting in a chair for a long time. For seated hip flexion make sure your back is nice and straight when you’re doing the exercise. Just bring your knees straight upwards.
Squats at a Chair
They are going to be a little bit tougher but again I like them because you can do them at work. Or you know if you’re sitting for a long time they’re pretty easy to do. Just make sure you’re using a controlled movement, you’re not plopping down. And just popping back up that you’re really slowly working those muscles to make sure that they’re activating. For squats for the chair using the chair as a target step. Just a little bit away from the chair because you’re going to stick your bottom back and bring your chest forward. So your knees don’t go in front of your toes so squat back just touch the chair and come back up.
These again getting a little bit harder but they’re very effective. They work your quads, your hamstrings, your glutes just a really good workout overall. If you have some knee problems make sure and put a pillow underneath the knee. That’s on the ground because that’s just going to protect it a little bit for lunges. You’re going to put one foot out in front of you try and keep both feet pointed forward. Sometimes people will turn it out a little bit but try and keep them forward. You want your upper body to stay nice and straight not leaning forward. And just go straight down keeping the knee behind your toes and then coming back up.