20 Exercises To Work on Hip Strength and Mobility

Your hips do a lot of work, and certain exercises can keep them strong.

Your hips, those remarkable ball-and-socket joints, play a pivotal role in your everyday movements. Nurturing and strengthening your hips through targeted exercises can significantly enhance your range of motion and overall posture. In this comprehensive guide, we will delve into the importance of hip strength and mobility, provide valuable warm-up exercises, and present a diverse array of hip-strengthening and pain-relief exercises to help you achieve optimal hip health.

The Significance of Hip Strength and Mobility

Your hips are the unsung heroes of your musculoskeletal system, serving as the cornerstone of balance and stability while standing and walking. They absorb the stresses imposed by both stationary and dynamic activities, ensuring you move smoothly and without discomfort. Chelsey Wilkens, NASM-CPT, a seasoned trainer at Soho Strength Lab in New York, emphasizes that strengthening your hips is akin to fortifying the primary pillar of your body’s support structure. By doing so, you improve your capacity to navigate daily tasks seamlessly.

Relieving Joint Tension

Tight hips often signify extended periods of inactivity, such as prolonged desk work. This sedentary lifestyle can lead to reduced hip extension and increased stiffness. Active stretches performed before or after extended periods of sitting can alleviate this tension, promoting comfort and flexibility. Not only will this alleviate tightness, but it can also safeguard you against potential injuries, according to Wilkens.

Enhancing Posture

The tightening of hip muscles can have a ripple effect, negatively impacting your posture and gait. Studies have confirmed that tight hips can distort your posture and walking patterns, potentially leading to injuries. Strengthening and enhancing the mobility of your hips can mitigate these issues, promoting healthier movement patterns and posture. Wilkens further emphasizes that imbalances in one joint, such as tight and immobile hips, can cause stress in adjacent joints.

Alleviating Arthritis Symptoms

Arthritis, characterized by joint inflammation and swelling, can bring about excruciating symptoms that hinder daily activities. Strengthening and stretching your hip muscles can significantly increase your range of motion, providing relief from pain and facilitating the execution of routine tasks. Research from 2017 discovered that individuals with hip osteoarthritis experienced a noteworthy reduction in pain after engaging in a 12-week exercise regimen. This type of arthritis leads to joint and bone deterioration, further underscoring the importance of hip exercises.

Exercise Precautions

While hip exercises offer myriad benefits, certain individuals may need to take precautions. Those with arthritis or painful joints should gradually introduce new exercises into their routines. This gradual approach allows your body to adapt to the increased activity levels. Initiating exercise with three to five-minute sessions twice daily and gradually extending the duration over six to eight weeks is advisable.

It is essential to listen to your body and exercise cautiously if you experience symptoms like pain, stiffness, or fatigue. Always consult with a healthcare provider before embarking on a new exercise regimen, especially if you have pre-existing conditions. A healthcare provider can provide guidance tailored to your specific range of motion and fitness goals.

Immediate medical attention is warranted if you observe symptoms such as joints that feel warm to the touch, persistent limp, or unrelenting pain and swelling that do not respond to standard treatments (rest, medication, heat, or cold therapy). Nighttime exacerbation of pain or sharp pain persisting for more than two hours after exercise should also prompt a consultation with a healthcare provider.

Warming Up for Hip Exercises: 6 Mobility-Enhancing Moves

Starting your exercise routine with stretches is crucial. These dynamic stretches promote blood circulation and flexibility, reducing the risk of injuries.

1. World’s Greatest Stretch

• Begin in a plank position with your hands beneath your shoulders.
• Step your right foot forward and outside of your right hand.
• Lift your right hand and place it behind your head, lowering your right elbow toward the floor.
• Rotate your torso to the right while reaching your elbow toward the ceiling. Hold for three seconds.
• Return your hand to the floor and move your right leg back to the plank position.
• Repeat these movements on the left side, alternating for five reps on each side.

2. Banded Ankle Side and Back Kick-Slides

• Wrap an exercise band around your ankles and stand with your feet hip-width apart.
• Slightly bend your knees and shift your weight back.
• Stand on your left leg and extend your right leg out to the side while straightening your knee.
• Return your right leg to hip-width distance and repeat the lateral movement for 10 reps.
• Next, extend your right leg diagonally behind you, straightening your knee before returning to hip-width distance. Repeat the backward movement for 10 reps.
• Switch to your left leg and replicate each stretching movement for 10 reps.

3. Banded Glute Bridge

• Position a resistance band around your thighs, just above your knees.
• Lie on your back with knees bent and feet flat on the floor, approximately six inches in front of your glutes, and hip-distance apart.
• Elevate your hips toward the ceiling while keeping your knees from collapsing inward.
• Gradually lower your hips back down.
• Repeat this steady and controlled stretch for 15 reps.

4. Dynamic Banded Glute Bridge

• Secure a looped band around your thighs, above your knees.
• Lie on your back with knees bent, feet flat on the floor about six inches in front of your glutes, and hip-distance apart.
• Elevate your hips toward the ceiling, maintaining hip and knee alignment.
• Gradually move your feet approximately three small steps forward while keeping your hips elevated.
• Reverse the movement by walking your feet back under your knees, ensuring your hips remain lifted.
• Repeat this motion for five reps.

5. Quadruped Pigeon

• Begin in an all-fours position with your hands beneath your shoulders and knees under your hips.
• Cross your right ankle in front of your left knee, aligning your shin with your hips and shoulders.
• Shift your hips back as you fold forward at the waist.
• Bend your left elbow and reach your right forearm forward, resting it on the floor.
• Maintain this stretch for five breaths, then return your hands under your shoulders and uncross your ankle.
• Repeat this stretch for three reps and switch sides, crossing your left ankle in front of your right knee.

6. Half-Frog Straddle Stretch

• Start in an all-fours position with your hands beneath your shoulders and knees under your hips, toes tucked.
• Lower your forearms to the floor and clasp your hands together, forming a prayer-like position while maintaining a slightly arched back.
• Extend your right leg straight to the side and plant your foot, feeling the stretch in your inner thigh.
• Shift your left foot outward, creating a 90-degree bend in your knee to intensify the stretch.
• Gently rock forward and backward for five breaths.
• Revert to the all-fours position and switch legs to repeat the stretch on the opposite side.

14 Hip-Strengthening Exercises

Now that your hips are warmed up, it’s time to delve into hip-strengthening exercises. These exercises target the muscles in your hips, thighs, and glutes, major calorie-burning muscle groups that significantly impact your posture and alleviate discomfort caused by prolonged sitting or standing.

1. Banded Lateral Squat Walks

• Wrap a resistance band around your ankles and stand with your feet hip-width apart.
• Push your hips back and lower into a shallow squat.
• Step your right leg slightly wider than shoulder-width apart, followed by your left leg to return to hip-width distance.
• Continue this lateral movement for 10 steps, ensuring your knees do not collapse inward.
• Repeat the exercise on the opposite side.

2. Banded Quadruped Donkey Kick

• Secure a looped band around your thighs, above your knees.
• Position yourself on all fours, with your hands beneath your shoulders, knees under your hips, and toes tucked.
• Keep your right knee bent at 90 degrees and your foot flexed as you kick your leg upward toward the ceiling.
• Maintain a flat back and distribute your weight evenly on both sides of your body.
• Lower your leg in a controlled manner for added impact.
• Repeat the exercise for 10 reps, then switch legs.

3. Banded Quadruped Fire Hydrant

• Wrap an exercise band around your thighs, just above your knees.
• Assume an all-fours position with your hands beneath your shoulders, knees under your hips, and toes tucked.
• Keep your right knee bent at 90 degrees with a flexed foot.
• Lift your right knee to the side, raising it to hip level, akin to a dog lifting its leg.
• Lower your knee back down deliberately.
• Complete 10 repetitions and switch to your left leg to replicate each stretching movement for 10 reps.

4. Banded Prone Hamstring Curl

• Place a looped band around your right ankle and the arch of your left foot.
• Lie flat on your stomach with your hands beneath your chin, legs extended behind you, and toes tucked.
• Maintain your left foot’s stability as you bend your right knee to curl your foot toward your glutes.
• Slowly lower your leg to the starting position.
• Complete the movement for 10 reps, reposition the band, and repeat on your other leg.

5. Weighted Single-Leg Glute Bridge

• Lie on your back with knees bent and feet flat on the floor, positioned approximately six inches in front of your glutes and hip-width apart.
• Extend your right leg straight toward the ceiling while keeping your thighs parallel.
• For added resistance, place a dumbbell on your left hip.
• Engage your core and glutes, pushing through your left heel to elevate your hips toward the ceiling.
• Gradually lower back to the starting position.
• Repeat for 10 reps, then switch sides.

6. Weighted Front Rack Squat

• Stand with your feet slightly wider than hip-width apart, toes slightly pointing outward.
• Hold a dumbbell in each hand at shoulder level, parallel to your shoulders, with palms facing you.
• Execute a squat motion, maintaining a straight back and an upright upper body. As you squat, push your knees outward while bending them, sending your hips down and back.
• Push through your feet to return to a standing position.
• Repeat for 10 reps.

7. Weighted Sumo Squat

• Stand with your feet wider than shoulder-width apart, toes pointing outward.
• Hold a dumbbell in each hand with extended arms, weights positioned between your legs, and palms facing inward.
• Maintain a straight back and tall upper body as you push your knees outward, bend your knees, and lower into a sumo squat.
• Push through your heels to stand back up.
• Repeat for 10 reps.

8. Weighted Transverse Lunge

• Commence in a standing position, holding a dumbbell in each hand with arms extended down by your sides.
• Position your left toes behind your right ankle, lifting your left heel slightly. This serves as your starting position.
• Step your left leg to a four o’clock position while bending both knees. Frame your right foot with the dumbbells.
• Push through both feet to return to the starting position, bringing your left foot forward.
• Repeat for 10 reps, then switch legs.

9. Weighted Supported Single-Leg Deadlift

• Start with your feet hip-width apart, holding a dumbbell in your left hand.
• Place your right hand on a wall, bar, chair, or any stable anchor to assist with balance.
• Maintain a flat back as you hinge at your hips, lowering your chest while extending the dumbbell toward the ground. Simultaneously, lift your left leg behind you, keeping the dumbbell close to your body as it replaces your left foot.
• Press through your right foot to return to a standing position.
• Repeat for 10 reps, then switch sides.

10. Front Lunge

• Begin in a standing position, with your feet staggered wider than shoulder-width apart. Place your right foot in front and your left foot behind, lifting your left heel.
• Bend your right knee slightly past 90 degrees, ensuring it does not extend past your toes. Slightly bend your left knee.
• Push through your right foot to straighten your right leg and return to a staggered stance.
• Repeat for 10 reps, then switch sides.

11. Squat to Reverse Lunge

• Stand with your feet slightly wider than hip-width apart, toes pointing outward.
• Maintain a straight back and tall upper body as you push your knees outward, bend your knees, and lower into a squat.
• Push through your feet to return to a standing position.
• Step your right leg back into a reverse lunge position, bending both knees to approximately 90 degrees.
• Return to a standing position with your feet slightly wider than hip-width apart.
• Repeat, stepping your left leg back into a reverse lunge after squatting.
• Complete 20 reps, performing 10 reps on each leg, with a squat between each lunge.

12. Lateral Lunge to Balance

• Stand with your feet hip-width apart.
• Without bending your left leg, step your right leg out to the side, bending your knee to perform a side lunge while keeping your hips straight, toes and knee facing forward.
• Push through your right foot to return to a standing position, pulling your right knee toward your chest to balance on your left foot.
• Repeat for 10 reps, then lower your right foot to switch sides and complete 10 reps on the left side.

13. Single-Leg Deadlift to Airplane

• Commence in a standing position with your feet hip-width apart.
• Extend your arms downward by your sides, shifting your weight to your right foot.
• Maintain a flat back as you hinge at your hips, lowering your chest while simultaneously raising your left leg behind you, reaching a position parallel to the floor.
• Keep your arms extended, slowly lifting your left arm toward the ceiling, aligning it with your shoulder.
• Lower your left arm back down in front of you.
• Press through your right foot to return to a standing position while maintaining balance on your right foot.
• Repeat for six reps, then switch sides.

14. Jump Squat Out-in-Twist

• Initiate this exercise in a squat position, with your feet slightly wider than hip-width apart. Engage your core and maintain an upright upper body.
• Jump your feet closer together.
• Subsequently, jump and twist your lower body to the right while keeping your shoulders facing forward. Swiftly jump again to untwist your hips to the front.
• Jump your feet slightly wider than hip-width apart, landing softly in a squat position.
• Repeat the twisting movement to the left. Alternate between twists with a squat jump in between for 10 reps.

A Quick Review

Your hips are vital for your daily functioning, providing support and stability while standing and moving. Long periods of sitting can lead to tight hips, which can be alleviated by engaging in a series of targeted hip exercises. These exercises strengthen your hip muscles, promote better posture, and reduce discomfort associated with extended periods of sitting or standing.

Embark on this journey to unlock your hip health by incorporating these exercises into your fitness routine. Your hips will thank you with improved mobility and reduced discomfort, ensuring that you move through life with greater ease and comfort.