Exercises for Stronger Hips


Strengthening the hips is not something that most people think about, but with the amount of sitting that is often done, the hips can get weak. If you are running or doing other strenuous activities, weak hips can contribute to overcompensation injuries of other muscles. To test to see if you have weak hips, try squatting down over one foot with your knee pointed straight out and your femur parallel to the ground. If your legs wobble, you need to strengthen your hips. The following exercises are great for hip strengthening.

Bird Dog Pose

To begin the bird dog pose, get on all fours on a plush mat that cushions your knees. Simultaneously lift your right arm and your left leg, pointing your right arm out straight in front of you and your left leg out behind you. Balance and hold the pose for several seconds, then resume the original position and lift the left arm and right leg. Repeat about 10 to 15 times.

Single Leg Bridge

To start, lie on your back with your legs bent and feet on the ground. Lift your left leg out straight and lift your back and glutes to form a straight line. Hold the pose for a few seconds and then lower down with control. Repeat about 10 to 15 times.

Standing Side Kick

Start with your feet hip-width apart and your hands on your hips. Extend the right leg out to the side, slowly lifting until your thigh is parallel with the floor. Hold the pose for three seconds, then lower with control and raise the left leg to the side. Repeat about 10 to 15 times.


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