The hip area is involved in bending and straightening your leg, rotating it in its socket, and moving it towards and away from the body. Weak hip muscles, or muscles with limited rotation, might make you susceptible to a variety of conditions and injuries, which may include back pain, altered gait and IT Band syndrome, which is pain that runs down the side of the the leg. Fortunately, a variety of hip exercises can be performed in the privacy of your home.
Hip Release
Lie on your back with your knees bent. Keeping your left hip in a stable position, allow your right leg to turn out to the side. Slide the heel along the floor. When the leg straightens, rotate your thigh in the hip socket, so that it is parallel alignment. Your knee will be facing the ceiling. Bend the knee as you slide the leg back to center. Perform eight repetitions on each leg. This exercise improves hip mobility, and is an effective active warm-up for other hip exercises.
Side-Lying Leg Lifts
Lie on your side, and prop yourself up on one elbow. Straighten your legs. You should be able to draw a straight line from your head to your feet. Lift your top leg on the first count. Your knee should face directly ahead. On count two, bring the bottom leg up to meet it. Lower the bottom leg on the third count, and then lower the top leg on the fourth count. Perform eight repetitions, then squeeze your inner thighs together, and lift both legs simultaneously. Do eight repetitions of the second exercise, and switch sides. In addition to working your hip muscles, the outer thighs, inner thighs and obliques assist the side-lying series.
Clam Shell With Leg Lift
Lie on your side with your knees bent. Bring your legs forward to a 45-degree angle. Keeping your heels together, lift the top knee, so that the leg is turned out. On the second count, keep the turn out, and lift the leg about one inch. Lower the leg on the third count, and turn it back to parallel on the fourth. Perform eight repetitions, and then switch sides. The clam improves external hip rotation.
Internal Rotation
Healthy hips need sufficient internal rotation. Although this exercise is used as a diagnostic tool, it is an effective exercise in its own right. Lie on your side with your knees bent and your legs at a 45-degree angle. Inhale to prepare. As you exhale, internally rotate your top leg, so that the top leg rests on the bottom leg. Inhale to return.
Internal/External Rotation
Combine the clam with the internal rotation exercise. Lie on your side with your knees bent. Begin with the internal rotation movement. Lower the foot, and externally rotate to perform the clam. Do 8 to 12 repetitions, and then switch sides.
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