The hip is a ball-and-socket joint, which means that the spherical head of the femur, or thighbone, connects to the hipbone's spherical cavity. Ball-and-socket joints support multi-directional movement, but they work on a "use it or lose it" principle. They require exercise that increases their range of motion, as well as strengthening exercises. These muscles play a key role in athletic performance, postural alignment, lower body muscle definition and injury prevention.
Knee Stirs
A synovial membrane, which secretes synovial fluid, surrounds all ball-and-socket joints. Think of synovial fluid as the Tin Man's oil can in "The Wizard of Oz." It enables fluid movement. Rotating bone on bone stimulates synovial fluid production. Knee stirs, performed in a supine (face-up) position, warm up the hip sockets for other exercises. To perform knee stirs, bend one knee and place your hand against your shin. Then stabilize your supporting side and make five clockwise and five counter-clockwise circles with your bent leg. Switch sides and repeat.
Side-Lying Leg Circles
Side-lying leg circles strengthen the hip, outer thigh and gluteal muscles. To do them, place your legs at a 45-degree angle. Then bend your supporting leg and extend your top leg. Using your core muscles to stabilize your pelvis, perform five forward and five backward leg circles on each leg.
The Clam
The clam is a bent-knee, side-lying exercise that develops external hip rotation, which dancers call "turn-out." Your legs are stacked and placed at a 45-degree angle. Your heels stay together, and your core muscles stabilize the pelvis as the top knee lifts toward the ceiling. Some people use a variation called the "super clam." For that, after raising your knee toward the ceiling, lift your leg and turn it so that the top knee touches the supporting knee. The super clam enhances external and internal hop rotation.
Rotating Discs
Physical therapists and dance fitness trainers use rotating discs to enhance external hip rotation. Physical therapy stores sell the discs, but they are expensive. Some home exercise equipment companies make a much cheaper abdominal twister disc, which accomplishes the same results. Purchase two, and place one under each foot for supine bridge exercises. As you lift each vertebra from the floor into the bridge, externally rotate your legs so that your feet turn away from each other. Internally rotate, turning your feet toward each other, as you roll back to the starting position.
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