An All-Ages Hip Workout Anyone Can Do
Leave a CommentIt’s all in the hips! Have your hips been feeling weak lately? Or maybe someone has told you to strengthen your hips, but you’re not sure how? Look no further – here are five hip exercises anyone can do, regardless of age or activity level.
Bridge
Start by laying on your back with your knees bent to approximately 90 degrees and your feet flat on the floor or bed. While keeping your feet in place, clench your buttocks and lift your hips towards the ceiling. You should raise your hips high enough so your shoulders, hips and knees are all in a straight line. Hold this position for a count of three and then return to the starting position. Repeat this motion ten times. Rest if you need to and then complete two additional sets of ten repetitions. To make a bridge more challenging, place your legs through a looped exercise band and position the band around your thighs, just above the knees. The band should be tight enough that you need to keep an outward push from your legs to avoid the band pulling your knees inward. Complete the same sequencing of sets and repetitions.
Standing Hip Abduction
Stand facing a table or countertop, place your hands on the surface in front of you. Move your right leg directly away from your left leg and to the right. Keep your toes on your right foot pointed straight ahead and try to avoid turning them the direction you are moving the leg. The motion with your right leg will be similar to that of doing a “snow angel” if you were laying on your back. Return your leg to the starting position. Repeat this motion ten times. Continue by performing ten repetitions with the left leg while standing on your right leg. Complete an additional two sets of ten repetitions per side. For a more challenging version of this exercise, do not use your hands for balance support while performing repetitions.
Standing Hip Extension
Stand facing a table or countertop, place your hands on the surface in front of you. Move your right leg back and away from where you are standing. Keep your toes on your right foot pointed straight ahead and try to avoid turning them to the right. Return your leg to the starting position. Repeat this motion ten times. Continue by performing ten repetitions with the left leg while standing on your right leg. Complete an additional two sets of ten repetitions per side. For a more challenging version of this exercise, do not use your hands for balance support while performing repetitions.
Clamshell
Start by laying on your right side with your legs stacked one on top of the other and with your knees bent to approximately 90 degrees. Your hips should be stacked one on top of the other as well and should not “tilt” too far forward or too for backward. While keeping your feet together, raise your right knee approximately ten to twelve inches away from your left knee. If your hips start to rotate backward you are raising your leg too far. Pause for two to three seconds at the top of the lift and then return to the starting position. Performed ten repetitions and complete a total of three sets of ten. Turn over onto your left side and repeat the same sequence. For a more challenging version of a clamshell, place your legs through a looped exercise band and position the band around your thighs, just above the knees. This resistance will allow you to feel a more pronounced muscle “burn” on the sides of your hips. Complete the same sequencing of sets and repetitions.
Side Lying Hip Abduction
Start by laying on your right side with your right knee bent to 90 degrees. Keep your left leg straight so that your left shoulder, hip, knee and ankle are all in a straight line. Your hips should be stacked vertically, one on top of the other. Initiate the exercise by lifting your left leg up in the air approximately 18 inches. Be careful to not rotate your left foot towards the ceiling as you complete the movement. Your foot/toes should point the direction you are facing for the duration of the exercise. Return your leg to the starting position and complete ten repetitions. Perform three total sets and then repeat on the other side. To increase the difficulty of this exercise, place a one or two pound ankle weight around your ankle and complete with the same exercise parameters.
Do you have hip pain? Come in to an Athletico clinic near you for a free assessment! During your free assessment, one of our talented rehabilitation professionals with work with you to identify next steps to help you feel better. You can request a free assessment in-clinic or online through our virtual Telehealth platform.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
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