Increasing your hip strength and flexibility prevents potential injuries, strains or muscle weakness. Your hips connect directly to your back musculature, and pain in your lower back could actually be due to weak hip strength and decreased hip flexibility. Through incorporating hip exercises and stretches into your exercise routine, you will become stronger and develop more flexibility, balance and functionality, as noted by Healthy World Exercise.
Kneeling Hip Flexor Stretch
This stretch gradually increases your hip flexor flexibility. Begin in lunge position with your left knee and right foot on the ground. Keeping your core engaged, relax your shoulders and extend your chest. Contract your right glute to stimulate your hip flexor. Leaning into your stride you will feel the stretch in your hip flexor. Hold this for 10 seconds and then repeat with the opposite leg. Complete three sets for each side.
Lateral Squats
This exercise will strengthen and stretch your hip joint to increase your mobility. Start in a standing position with your feet hip-width apart. Take a large, lateral step with your right foot away from your midline. Plant your right foot and push your buttocks back to sit into a squat. To support your core extend your arms from your chest. Hold this position for one to two seconds and return to the start. Repeat to the left side. Complete three sets of eight to 10 repetitions on each side.
Step Up
Step-up exercises train your body to become more adaptable and functional in the demands of everyday life. Keeping your feet hip-width apart, stand facing a flat bench or step-up block. Relax your shoulders, extend your chest and relax your arms at your sides. Step up with your right foot into the center of the bench or block and follow with your left foot. Step down first with your right foot and then your left foot. Complete three sets of 10 repetitions. To advance this exercise hold 5 to 10 lb. dumbbells in each hand.
Glute Bridge
The glute bridge is a preventative exercise targeting both your hip flexor and glutes simultaneously. Rest on your back with your arms at your sides and your feet hip-width apart. Contract your core by pulling your navel towards your spine. Inhale, contract your glutes and lift your hips towards the ceiling. Hold for one to two seconds and return to the start. You will feel this in your core, hips and glutes. Complete three sets of 10 repetitions.
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