/ / / 27 Proven Hip-Strengthening Exercises

27 Proven Hip-Strengthening Exercises

27 Proven Hip-Strengthening Exercises

Introduction

It’s normal for anyone to focus primarily on quads, chest, back, arms, and hamstring exercises when planning a workout regime than target something seemingly unimportant as hips. However, did you know that working on boosting your hip strength won’t just increase your ability to lift heavy weights and prevent back problems, but also enhance your day-to-day physical performance? The hip joint is a ball and socket joint where the ball-shaped head of the femur fits into the socket in the pelvis.

A number of strong ligaments, as well as muscles tightly, hold this ball-shaped bonehead. The joint may face wear and tear problems over a period causing immense pain, in not only the hips, but also the parts below it, including the knees, ankle, and foot. 

Also, the hip is the common site of osteoarthritis. So, in order to prevent any such problems, you need to strengthen the supporting muscles and ligaments.  How do you do this? The best way to achieve this is to do regular workouts so that you can enjoy good health with proper muscle tone and joint health. Here are some exercises that can help you in this line. Read on. 

Exercises To Boost Hip Strength

Seated Hip External Rotator

You will need a resistance band to do this exercise.

  1. Tie one end of the resistance band to the bench on its left end and the other to your right foot.
  2. Sit on the right end of the bench and slightly lift up your right leg to your right side and hold it to a count of two.
  3. Bring your leg back to the original position. Repeat this exercise on the other leg by tying the résistance band on the right end of the right end and your left foot. Sit on the left end of the bench this time. 

Standing Hip Flexor

You will need a resistance band to do this exercise.

  1. Tie one end of the resistance band to an anchor and the other end to your right foot. Stand facing the opposite direction of the anchor.
  2. Keep your legs straight and slowly lift your right leg forward up to a count of two and keep it back. 
  3. Repeat this exercise by tying the band on your left leg.  

Standing Hip Abductor

You will need a resistance band to do this exercise.

  1. Tie one end of the resistance band to an anchor and another end to your right foot. Stay facing the anchor at a distance as far as you can (this will be equal to the length of the band as your leg is tied with it) in such a way that the anchor appears in the right corner with respect to your foot. 
  2. Stand straight keeping your legs straight and gradually lift your right leg to your right side.
  3. Keep it till a count of two and then bring it back to the original position.
  4. Repeat it on the other leg by changing the sides. 

Leg Lift

  1. Lie in a supine position (facing the ceiling) on a smooth surface. Turn your trunk to your right side so that you lie on your right side.
  2. Now, lift up your right leg off the ground to a height of two feet and hold it for about five seconds.
  3. Slowly bring back your legs to the original position. Repeat this exercise about five times and do it on the other side.

Bridging

  1. Lie comfortably on a smooth surface in the supine position. Lift your buttock up by pushing your feet on the floor. Keep lifting up until your knee, hip and shoulders come in a diagonal line.
  2. Tighten your buttock muscle when as you lift it up. Hold in this position for about 4 seconds and bring your buttocks back to the original position.
  3. Repeat this exercise about 10 times. 

Adductor Squeeze

  1. Lie down comfortably on a smooth surface.  Now, bend your legs slowly, bringing both feet near to buttocks.
  2. Hold a balloon or rolled towel between your knees.
  3. Squeeze the ball/rolled towel slowly using your thigh muscles. Continue squeezing for about 5 seconds and then relax it.
  4. Repeat this exercise about 10-15 times. 

Hip Abduction Side Lying

  1. Lie comfortably on a smooth surface in the supine position. Now, turn to your right side so that you lie on your right side.
  2. Lying in this position list up your left leg up and hold for about five seconds.
  3. Bring your leg back to the original position. Repeat this exercise on this site about 10-15 times and then switch over to the other side. 

Straight Leg Raise

  1. Lie down comfortably on a smooth surface in the supine position. Keep both legs straight and slowly bent the right leg by bringing the right foot towards the buttocks.
  2. Now, lift your left leg to about an angle of 45 degrees and hold for about five seconds.
  3. Slowly bring the leg back to the floor. Repeat the exercise with another leg.
  4. Repeat the exercise about 10-15 times.

Mentioned above were some exercises that have a significant effect on the hip joint and thus help you with better health. Practice them on a regular basis to enjoy better results.

Cover Image by happyveganfit from Pixabay

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