Having optimal mobility (freedom of movement) and stability (controlling movement and alignment) in the hips allows the performance of many tasks and activities that requires you to turn, flex and extend your hips, trunk and outer extremities. Strong and mobile hips also prevent and alleviate pain and other problems, such as lower back and knee pain and poor posture. When exercising the hips, be sure to integrate other parts of your body because they are all connected by fascia (connective tissues surrounding muscles and joints) that runs throughout our bodies like one huge web.
Squats
The squat is the basic movement to strengthen hips, trunk and legs. Squatting also works every muscle in those areas for strength, mobility and stability. Squat using your own body weight, free weights, or the Smith machine. If unsure about your abilities, consult with a qualified fitness professional to help with any exercise.
Squat Press
This exercise trains both lower body and upper body strength where you lift the free weights (kettlebells or dumbbells) above your head by using your legs and hips to generate force up. It combines the squat with a shoulder press, but do not lift the weight with the shoulders. The force of the squat lifts the weights overhead. Use two arms or one arm and change your base by standing with legs shoulder-distance apart or one leg in front of the other.
Lunges
Lunging requires movement in various directions (forward, back, side) while keeping your trunk and spine stable. It also trains you to decelerate your body as you lower yourself to the ground. This helps with balance, improvement of left-right asymmetries and keeping the workout creative and challenging.
Step-ups
Like the lunge, perform step-ups in all three planes of motion. It trains you to accelerate as you lift your body onto an elevation and decelerate as you lower yourself from the step. It trains the same principles as the lunge.
Box Jumps
Box jumping helps to develop basic momentum building as you jump onto a lower box, jump down and immediately jump onto a higher box, without pausing after landing. Use aerobic steps, mini-hurdles or plyoboxes to do this drill. Keep knees and feet pointing forward when jumping and landing to avoid ankle, knee and hip injuries. Also, keep the spine neutral throughout the exercise.
Power Step-ups
This exercise develops power endurance in your lower extremity while maintaining a neutral spine. Like the box jumps, use momentum to keep the movement going without expending too much energy.
Use a plyometric box or step about 6 to 18 inches high. It should be at or just below your kneecap. Place the right foot on the box. Push your right leg off the box and switch legs in the air to land with the left foot on the box and the right foot on the ground. Immediate repeat the pattern and gradually increase the speed.
Floor Bridge
Floor bridges strengthens the buttocks without placing stress upon the spine, knees and ankles. This is ideal for beginners for core training.
Lay on the ground face-up and place your legs about hip-distance apart. Lift your hips up as high as possible and hold the position for one deep breath. Then gradually lower hips until they are almost touching the ground and repeat the pattern.
Three-point Hip Extension
This exercise stabilizes and strengthens your buttocks and other hip muscles without placing much stress upon the spine.
Go on your hands and knees position with wrists beneath your shoulders and knees below your pelvis. Lift your right leg off the ground and extend it behind you by tightening the buttocks. Without moving your hands or bending your elbows, lower your body to your left thigh while keeping your right leg up and extended.
Single Leg Floor Bridge
This exercise helps alleviate the tight hamstrings feeling and strengthens your buttocks. Determine if one side is stronger than the other.
Lay on your back and place a foam roller behind both knees. Grab one leg behind the knee and bring it close to your ribs. Without losing the contact between your thigh and ribs, lift your hips off the ground as high as you can. You may not be able to lift very high, but as long as your hips are firing, then it's being done right.
Hip Swings
This exercise series moves your hip and legs to their full range of motion while activating your core strength and stability. It also serves as a warm-up before exercising.
In a standing position, swing one leg forward and back while keeping both knees bent. Swing your arms in opposition to the swinging leg as though you are running. Start with small swings and gradually increase the range of motion and speed. Continue until the hips feel loose.
For the lateral and rotational movements, swing your leg across your body and out to the side, keeping your knees bent. Move your arms in opposition to the leg movement.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Essence in Program Design"; Juan Carlos Santana; 2004
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