12 Best Hip Exercises That Can Help Boost Your Strength And Mobility

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What are hip exercises?

Hip exercises are targeted movements designed to strengthen and enhance the muscles around the hip joint, helping to improve their stability, mobility, and functionality.

Hip exercises often involve various motions, such as hip abduction, extension, and rotation, and can lead to better posture, reduced discomfort, and enhanced performance in daily activities and physical endeavors.

What muscles do hip exercises target?

Hip exercises target several muscles around the hip joint and the surrounding areas.

Below are some of the principal muscles that hip exercises work.

• Gluteus Maximus
  It is the “largest” muscle in the buttocks and is responsible for hip extension or the backward movement of your thighs.
• Gluteus Medius and Minimus
  These muscles are located on the side of the hip and are responsible for hip abduction, or the outward movement of your thighs to your side.
• Tensor Fasciae Latae
  The muscle is located on the front of the hip and is involved in hip abduction.
• Hip Adductors
  These are located on the inner thigh and are responsible for hip adduction, or the movement of bringing your thigh toward the midline of your body.
• Hip Flexors
  The hip flexors are a group of muscles that lift your thigh toward your torso.
• Piriformis
  The Piriformis is a deep muscle in the buttocks, and it is involved in hip rotation and stability.
• Deep Hip Rotators
  They are responsible for the rotation of the hip joint.
  .
  Quadriceps
  The quadriceps or quad muscles on the front of the thigh play a role in stabilizing the hip joint during various movements, such as lunges and squats.
• Hamstrings
  The muscles at the back of the thigh also contribute to hip stability and movement during exercises like deadlifts and hamstring curls.
• Erector Spinae
  They are not directly part of the hip, but you engage these muscles in the lower back during exercises that involve hip hinging and extension, such as deadlifts and hip thrusts.
• A balanced workout routine should include a variety of hip exercises that target different muscle groups to ensure all-around strength, stability, and function around the hip joint.

Benefits of hip exercises

Incorporating hip exercises into your training regimen can give several benefits that extend far beyond the confines of the gym.

From improved physical performance to enhanced daily comfort, these exercises help transform and improve your well-being.

By targeting the muscles around the hip joint, these workouts contribute to increased hip stability, better posture, and reduced risk of injury.

Moreover, the enhanced flexibility gained through hip exercises can translate into smoother, more fluid movements in various activities.

Whether you’re an athlete striving for peak performance or want to easily go about your daily activities, incorporating hip exercises into your training regimen can lead to a stronger, more mobile, and confident you.

Thus, we cannot overemphasize the importance of including hip exercises in your fitness plans.

Such importance includes,

Improved Hip Stability

Strong hip muscles can help stabilize the hip joint.

That can help reduce the risk of injuries, such as strains and sprains, by supporting proper alignment and movement.

Enhanced Mobility and Flexibility

Hip exercises can increase the range of motion in your hip joint, allowing you to move more freely and comfortably.

That can benefit any individual in activities that require hip flexibility, like dancing, yoga, and various sports.

Reduced Lower Back Pain

Weak hip muscles can lead to lower back pain.

Strengthening the hips can help alleviate this discomfort by providing better support to the spine and improving posture.

Better Athletic Performance

Many sports and physical activities involve hip movements, such as running, jumping, and changing directions.

Strong hip muscles can enhance your performance in these activities and reduce the risk of injury.

Preventing Hip and Knee Issues

Strong hip muscles can help distribute forces more evenly across the hip and knee joints.

That can help reduce the strain on these joints and potentially prevent conditions like patellofemoral pain syndrome and iliotibial band syndrome.

Post-Injury Rehabilitation

Targeted hip exercises can help in the rehabilitation process of anyone who has had a hip injury or surgery.

The exercises can help rebuild strength, improve range of motion, and restore function.

Aging Well

Maintaining strong hips becomes increasingly vital as we age.

Hip exercises can help prevent age-related muscle loss, improve balance, and reduce the risk of falls and fractures.

Functional Movements

Everyday activities like walking, climbing stairs, and bending down require hip strength and stability.

Strengthening your hips with exercises can make these activities much easier and more comfortable.

Body Mechanics and Alignment

Weak hips can lead to poor alignment and compensatory movements, which might lead to discomfort or injury in other parts of the body, such as the knees and lower back.

Strengthening the hips can promote better body mechanics.

General Fitness

Adopting hip exercises as part of your fitness regimen can lead to a well-rounded approach to strength training and physical fitness.

Best hip exercises that can help transform your body

Hip Flexor Stretch

The Hip Flexor Stretch can help maintain hip flexibility and mobility.

Sitting for extended periods and certain activities can lead to tight hip flexors, affecting your posture and hip range of motion. The Hip Flexor Stretch helps counteract this tightness, improving flexibility and preventing discomfort.

Regularly performing the hip flexor stretch can help alleviate lower back pain and improve hip function and health. It can also help resolve issues with hip tightness and improve hip mobility, especially if you spend a lot of time sitting or engaging in activities that involve hip flexion.

Steps to follow

• Begin in a lunge position by stepping one foot forward, and bending the knee at a 90-degree angle. Your back knee should rest on the floor or a soft surface like a mat.
• Ensure your hips are square and facing forward. Keep your back foot pointing straight back.
• Tilt your pelvis slightly backward by engaging your glutes. That will help increase the stretch in the hip flexors.
• Slowly lower your hips toward the floor. You should feel a gentle stretch in the front of your hip on the leg that’s extended back.
• Keep your upper body upright and avoid arching your lower back. Engage your core to stabilize your posture.
• Hold the stretch for about 20 to 30 seconds, breathing deeply and maintaining a steady rhythm. You can gradually increase the duration as you become more comfortable.
• Release the stretch and switch to the other side. Repeat the same steps on the other leg.
• You can perform the stretch on both sides for 2-3 sets.

Tips

• You can raise the arm on the same side as the stretching leg and gently lean to the opposite side for a deeper stretch.
• Make sure to listen to your body and avoid pushing yourself too hard. The stretch should be comfortable and never cause pain.
• Consider placing a cushion or mat under your back knee for added comfort if you have knee issues.

Glute Bridge

The Glute Bridges are hip exercises that primarily target the muscles of the gluteal group. They can help improve hip stability by strengthening the muscles around the joint. That can lead to better balance and reduced risk of injuries related to hip instability.

You can modify glute bridges by using different equipment, such as adding resistance bands, dumbbells, or barbells, to increase the intensity and challenge your muscles further.

Steps to follow to do the glute bridges

Clamshells

Clamshells are excellent hip exercises for targeting the hip abductor muscles. They can also help strengthen the gluteus medius muscle for better hip function.

You can modify the Clamshells by using resistance bands or ankle weights to increase the intensity of the exercise as your strength improves.

When performing Clamshells, it’s important to maintain proper form, engage the correct muscles, and avoid excessive movement in the lower back. Incorporating Clamshells into your routine, alongside other hip and lower body exercises, can contribute to a comprehensive approach to hip strengthening and overall lower body stability.

Steps to follow

• Lie on your side on the floor or a mat. You can either fully extend your body or bend your knees slightly for more comfort. Align your hips and shoulders.
• Bend your knees to approximately 90 degrees. Your feet should be in line with your spine. Ensure they are in contact.
• Lift the top knee as high as possible while keeping your feet together. Imagine opening your legs like a clamshell.
• Focus on using your hip abductor muscles to lift the knee rather than using momentum.
• Keep your feet in contact with each other throughout the movement.
• Hold the lifted position for a second or two, then slowly lower your knee to your starting position.
• Perform the desired number of repetitions on one side. Switch sides and repeat.

Tips

• Keep your hips stacked and avoid rolling back during the movement.
• Engage your core to maintain stability in your pelvis and lower back.
• Aim for a controlled movement, focusing on muscle engagement rather than speed.
• You can add a resistance band just above your knees to increase the challenge and intensity of the exercise.

Fire Hydrants

Fire Hydrants are excellent hip exercises that target the hip abductors. They can also help improve hip stability and lower body function.

Lifting your leg out to the side in a “fire hydrant” manner mimics everyday movements and is essential for activities that require lateral leg motion, like stepping to the side or getting in and out of a car.

You can modify the fire hydrant exercise by using ankle weights or resistance bands to make it more challenging.

Steps to follow

• Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Keep your back straight and your core engaged.
• Bend your knees to 90 degrees and lift one leg outward to the side, keeping the knee in line with the hip. Ensure you flex your foot.
• Imagine mimicking the motion of a dog lifting its leg to a fire hydrant.
• Focus on using the muscles of the hip abductors to lift your leg rather than swinging it.
• Hold the lifted position briefly, feeling the contraction in your hip abductors.
• Lower the leg back down to your starting position.
• Complete the desired number of repetitions on one side, then switch sides and repeat.

Tips

• Keep your core engaged to stabilize your spine and prevent overarching in your lower back.
• Maintain a neutral spine throughout the movement.
• Control the motion and avoid using momentum to lift the leg.
• Keep your movement controlled and deliberate, focusing on muscle engagement.

Side Leg Raises

Side Leg Raises are excellent hip exercises for targeting the hip abductors.

Lifting the leg to the side in Side Leg Raises mimics everyday movements. That can help with activities that involve lateral leg motion, like stepping sideways or changing directions.

You can perform side leg raises using your body weight or resistance bands or ankle weights to increase the challenge as your strength improves.

Steps to follow

• Lie on your side on the floor or a mat. Keep your legs extended and stacked on top of each other. Rest your head on your lower arm, and use your upper arm to stabilize your upper body.
• Keeping your leg straight, lift the top leg as high as possible without rotating your hips forward or backward. Focus on lifting the leg using your hip abductor muscles.
• Keep your foot flexed and toes pointing slightly downward during the movement.
• Hold the lifted position briefly, feeling the contraction in your hip abductors.
• Slowly lower the leg back to your starting position.
• Complete the desired number of repetitions on one side.
• Switch to the other side and repeat.

Tips

• Maintain proper alignment throughout the exercise, with your body in a straight line from head to heels.
• Engage your core to stabilize your spine and prevent leaning or bending.
• Avoid leaning your upper body forward or backward during the movement.
• Focus on controlled movements, avoiding swinging the leg with momentum.
• Breathe naturally throughout the exercise.

Pigeon Pose

The Pigeon Pose is one of the best hip exercises for targeting the hip rotators and promoting hip flexibility.

The Pigeon Pose is a deep stretch that targets the hip flexors, external rotators, and adductor muscles. Regularly practicing the pose can enhance hip flexibility and range of motion.

The Pigeon Pose can help stretch and lengthen the muscles in the hip area. That can help release tension and alleviate discomfort in individuals who experience tightness or soreness in the hips.

The Pigeon Pose is also one of the best hip exercises for relaxation and stress relief, making it a valuable exercise for promoting mental and emotional well-being.

The Pigeon Pose is commonly used in yoga practices and can be an effective cross-training exercise for anyone in other forms of physical activity.

You can also use the pose for post-workout stretching and recovery.

Steps to follow

• Begin on your hands and knees in a tabletop position.
• Bring your right knee forward and place it behind your right wrist. Your right ankle should be near your left hip.
• Extend your left leg straight back, ensuring you square your hips to the front.
• Your right shin may be at an angle or parallel to the front edge of the mat, depending on your flexibility.
• Lower your upper body to the floor, resting on your forearms or completely folding forward. You should feel a deep stretch in your right hip and glute area.
• Adjust the intensity of the stretch if necessary.
• Hold the pose for about 20-30 seconds, breathing deeply and relaxing into the stretch.
• Slowly release the pose.
• Bring your left knee forward to switch to the other side and repeat.

Tips

• Keep your hips level and squared to the front to maintain proper alignment.
• Avoid overstretching or straining; aim for a comfortable stretch.
• Engage your core to support your lower back during the stretch.
• Ease out of the pose gently if you experience discomfort or pain.

Resistance Band Hip Thrusts

The Resistance Band Hip Thrusts are effective hip exercises that target the glutes and hips.

Adding a resistance band to the hip thrust movement increases the resistance as you extend your hips upward. This progressive resistance challenges your muscles throughout the entire range of motion.

The band provides continuous tension on the glutes, particularly at the top of the movement, which can lead to improved muscle activation and development.

Hip thrusts can help improve hip mobility and flexibility, especially in the hip extension movement pattern.

You can modify the resistance band hip thrusts by using bands of different resistances to adjust the intensity of the exercise.

Steps to follow

• Sit on the floor with your upper back against a bench or elevated surface. Place a resistance band just above your knees.
• Roll a barbell or place a weight plate over your hips. Your shoulder blades should rest on the edge of the bench, with your feet flat on the floor and knees at 90 degrees.
• Press through your heels, engage your glutes, and lift your hips upward until your body forms a straight line from your shoulders to your knees.
• Push your knees outward against the resistance band to engage the hip abductors.
• Ensure you squeeze your glutes at the top of the movement.
• Lower your hips back toward the floor under control without touching the ground.
• Complete the desired repetitions while maintaining proper form and tension on the resistance band.

Tips

• Keep your core engaged throughout the movement to stabilize your spine.
• Focus on squeezing your glutes at the top of the movement.
• Choose a resistance band that challenges you.
• Gradually increase the weight or resistance as your strength improves.

Banded Lateral Walks

The Banded Lateral Walks are excellent hip exercises that target the hip abductors, helping to improve hip stability and strength.

The resistance band provides continuous tension on the hip abductors, which helps to activate and strengthen the muscles, leading to improved hip stability.

You can perform banded lateral walks with various resistance bands, making the exercise suitable for exercisers of different fitness levels.

Steps to follow

• Place a resistance band just above your knees.
• Stand with your feet at hip-width and engage your core.
• Take a lateral step to the side with your right foot, widening the distance between your feet. Keep your toes pointing forward.
• Follow with your left foot, bringing your feet back to hip-width apart.
• Continue stepping laterally, maintaining constant tension on the resistance band.
• Complete the desired number of steps in one direction.
• Reverse and repeat in the opposite direction.

Tips

• Keep your knees and toes in line as you step, avoiding them collapsing inward.
• Maintain a slight bend in your knees to avoid locking them out.
• Keep your core engaged to stabilize your pelvis and maintain proper posture.
• Focus on smooth and controlled movements; avoid shuffling or rushing.

Hip Hinge with Resistance Band

The Hip Hinge with a Resistance Band targets the posterior chain muscles.

The Hip Hinge primarily focuses on hip extension, and the movement pattern emphasizes the glutes and hamstrings. Adding a resistance band increases the challenge and muscle engagement throughout the movement. It can also engage the posterior chain muscles, helping to promote balanced strength development along the backside of the body.

You can modify the intensity of the hip hinge by using different resistance bands.

Hip hinges are some of the best hip exercises that can help lay the foundation for movements like the deadlift.

Steps to follow

• Stand on the resistance band with your feet at hip-width.
• Hold the handles at your hips and step back slightly to create tension in the band.
• Maintain a slight bend in your knees and a neutral spine.
• Push your hips back while maintaining a straight line from your head to your hips to hinge at your hips.
• Engage your core and keep your back flat as you lower your torso toward the floor.
• Push your hips forward to return to the upright position while squeezing your glutes at the top.
• Repeat.

Tips

• Maintain a neutral spine throughout the movement. Avoid rounding your back or arching excessively.
• Keep your knees slightly bent and track them in line with your toes.
• Focus on engaging your glutes and hamstrings as you push your hips forward.
• Use the resistance band that provides enough challenge without compromising form.

Piriformis Stretch

The Piriformis Stretch is an effective exercise for targeting the piriformis muscle, which is located deep in the buttocks and plays a role in hip rotation and stability. The stretch can help alleviate tightness and discomfort in the buttocks and lower back.

Steps to follow

• Sit on the floor or on a mat.
• Cross your right leg over your left and place your right ankle above your left knee.
• Press your right knee downward gently with your hand, encouraging a slight external rotation of the right hip.
• You should feel a stretch in the outer right hip and buttocks.
• Hold the stretch for about 20-30 seconds or more while taking deep breaths.
• Release the stretch.
• Cross your left leg over your right to switch to the other side and repeat the steps.

Tips

• Maintain an upright posture throughout the stretch.
• Gently lean your upper body forward while keeping your back straight to intensify the stretch.
• Do not forcefully pull on your knee. Instead, use gentle pressure to encourage the stretch.
• Ease out of the stretch if you experience pain or discomfort.

The Piriformis Stretch is one of the best hip exercises for exercisers who experience tightness in the buttocks, lower back, or hips. It can help improve hip mobility, reduce discomfort, and improve hip function.

Standing Hip Extension

Standing Hip Extension is an effective exercise for targeting the glutes and hamstrings while engaging the core and improving hip stability.

The exercise mimics the movement of extending your leg backward, which is essential for activities like walking, running, and climbing stairs.

Steps to follow

• Stand upright with your feet at hip-width.
• Place your hands on your hips or maintain a neutral grip on a stable surface for support.
• Engage your core to stabilize your spine.
• Keep your knee straight and lift one leg backward by extending your hip.
• Focus on using your glutes and hamstrings to perform the movement.
• Keep your foot flexed. That will ensure you use the correct muscles and avoid excessive arching in your lower back.
• Lift your leg as high as possible. You should feel the contraction in your glutes and hamstrings.
• Hold the lifted position for a second or two, then gently lower your leg to the floor.
• Complete the desired number of repetitions on one leg
• Switch to the other leg and repeat.

Tips

• Keep your core engaged throughout the movement.
• Maintain a neutral spine and avoid arching your lower back.
• Focus on lifting your leg using your hip muscles rather than momentum.
• Avoid leaning your upper body forward or backward as you lift your leg.
• Choose a controlled pace for the movement to maximize muscle engagement.

Seated Hip Abduction

Seated Hip Abduction targets the hip abductor muscles, helping to improve hip stability, balance, and lower-body strength.

It can help improve hip stability, prevent imbalances, and boost lower body function.

The seated hip abduction is one of the best hip exercises for isolating and strengthening the hip abductor muscles.

Steps to follow

• Sit on a sturdy chair or bench with your back straight and your feet flat on the floor.
• Place a resistance band around your thighs, just above your knees.
• Engage your core and maintain an upright posture.
• Slowly press your knees outward against the band’s resistance, focusing on using your hip abductor muscles to perform the movement. You should feel the tension in your outer hips.
• Hold the outward position for a second or two, then release the tension and return your knees to the starting position.
• Repeat.

Tips

• Keep your feet flat on the floor and your back straight throughout the exercise.
• Maintain a neutral spine and avoid rounding your lower back.
• Focus on using your hip abductor muscles to press your knees outward rather than using momentum.
• Breathe naturally and avoid holding your breath during the exercise.

Final words from LiveLIfe

Incorporating hip exercises into your fitness regimen can help improve strength, mobility, and well-being.

You can enhance your physical performance and improve your posture, stability, and balance by targeting your hip muscles with the hip exercises discussed here.