Hip Exercises & Stretches

The hip is a ball-and-socket joint, similar to the shoulder--the ball is called the femoral head and the socket the acetabulum. Various muscles and connective tissues surround the hip joints for protection and to facilitate movements. These include the muscles of the buttocks and thighs. You can stretch these muscles by moving the hip joints through common ranges of motion and strengthen them by adding resistance. Choose from a variety of hip exercises.

Contralateral Limb Raises

Contralateral limb raises strengthen your hips through extension using your body weight for resistance. Lie face down with your arms extended in front of your head and feet about 6 inches apart. Lift your right leg and left arm off the ground about 12 inches, lower them back down, then lift your left leg and right arm. Continue alternating for at least 10 repetitions.

Glute Activation Lunges

The American Council on Exercise recommends glute activation lunges to strengthen the buttocks and quadriceps muscles. Stand upright with your feet shoulder-width apart and arms extended in front of your chest. Step with your left foot in front of your right foot, squat down until your left thigh is nearly parallel to the ground, and then twist your upper body 90 degrees to the left. Reverse back to the starting position, then repeat the exercise in the opposite direction. Continue alternating in this manner for at least five repetitions on each side.

Glute Stretch

The glute stretch exercise lengthens the muscles and connective tissues on the outside of the hip joints. Sit upright with your legs extended forward. Lift your right foot and cross it over your left knee. Place your hands on the outside of your right knee and pull it toward your chest until your feel a light stretch. Hold for 15 to 30 seconds and then repeat with your left leg.

Hamstring Stretch

This exercise stretches the hamstring muscles on the back side of your thighs. Stand upright with your feet close together and knees slightly bent. Bend forward at the waist, lowering your hands as close to the ground as possible. Hold for 15 to 30 seconds.

Hip Extension Stretch

The hip extension stretch works on the front of your thighs. Sit upright on your knees. Extend your hips as much as possible and lean backward, placing your hands on the ground for balance, until you feel light tension through the quadriceps and hip flexor muscles. Hold for 15 to 30 seconds.

Inner Thigh Stretch

The inner thigh stretch exercises the muscles that contract to adduct your hips, or move your legs toward the center of your body. Sit upright with your legs flexed in front of your body. Spread your knees apart, bring the soles of your feet together, and pull your heels toward your body as far as possible. Place your hands on the inside of your knees and press downward lightly. Hold for 15 to 30 seconds.