Hip Exercises: For Strengthening and Increasing Mobility


hip exercises

Introduction:

A man holding a frisbee

As we age, it becomes increasingly important to keep our bodies moving. Unfortunately, many people find that their mobility decreases as they get older. This can be due to several factors, including joint pain, muscle weakness, and poor flexibility. However, there are several exercises you can do to improve your hip mobility and strengthen your hips. In this article, we will discuss some of the best hip exercises for increasing mobility and strength.

Hip Circles:

A woman posing for a picture

One of the best exercises you can do to improve your hip mobility is called “hip circles.” To do this exercise, stand with your feet shoulder-width apart and your hands on your hips. Slowly circle your hips in a clockwise direction for 30 seconds, then reverse the direction and circle them counterclockwise for 30 seconds. This exercise will help to loosen up your hip joints and increase your range of motion.

Hang Clean:

The hang clean is an excellent exercise for strengthening your hips. To do this exercise, start by standing with your feet shoulder-width apart and a barbell in front of you. Bend down and grasp the barbell with an overhand grip, then lift it to your shoulders. From here, explosively jump upwards, extending your hips and knees. As you reach the top of your jump, shrug your shoulders and pull the barbell up towards your chin. Lower the barbell back down to your shoulders and repeat the movement.

Farmer’s Walk:

Another great exercise for strengthening your hips is the farmer’s walk. To do this exercise, start by holding a dumbbell in each hand with your feet shoulder-width apart. Then, walk forward while maintaining good posture. Be sure to keep your shoulders down and your core engaged as you walk. Walk for 30 seconds, then turn around and walk back to the starting position.

Hip Bridge:

The hip bridge is a great exercise for strengthening your hips and glutes. To do this exercise, lie flat on your back with your feet flat on the ground and your knees bent. Place your hands on the ground beside you for support. Next, lift your hips off the ground, extending your thighs until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top of the movement and hold for two seconds before lowering back down to the starting position.

Side-Lying Leg Raise:

The side-lying leg raise is a great exercise for strengthening your hip abductors. To do this exercise, lie on your side with your legs straight and your bottom leg resting on the ground. Place your top hand on the ground in front of you for support. From here, slowly lift your top leg as high as you can without moving your pelvis. Squeeze your glutes at the top of the movement and hold for two seconds before lowering back down to the starting position. Repeat the exercise for 30 seconds before switching sides.

Pelvic Tilts:

Pelvic tilts are a great way to stretch and strengthen your hips. To do this exercise, start by lying on your back with your knees bent and your feet flat on the ground. Place your hands on your hips for support. Next, tilt your pelvis so that your lower back flattens against the ground. Hold this position for two seconds before returning to the starting position. Repeat the exercise for 30 seconds.

Hip Hikes:

Another great exercise for increasing hip mobility is called “hip hikes.” To do this exercise, stand with your feet shoulder-width apart and place your hands on your hips. Raise one hip as high as you can, then lower it back down. Repeat this motion 10-15 times, then switch sides and repeat with the other hip. This exercise will help to strengthen your hip muscles and improve your range of motion.

Bear Crawl:

The bear crawl is a great way to improve your hip mobility. To do this exercise, start on all fours with your hands and feet shoulder-width apart. Keeping your core engaged, lift your knees off the ground and begin crawling forward. Be sure to keep your back straight and your hips down as you move. Crawl for 30 seconds, then rest for 30 seconds and repeat the movement.

Conclusion:

These are just a few exercises that can help to improve your hip strength and mobility. Be sure to talk to your doctor or physical therapist before beginning any new exercise routine. And, as always, listen to your body and stop if you feel any pain.

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