Exercises for Hips

Your hip muscles are considered one of your major muscle groups, according to the American College of Sports Medicine. Strengthening them can help prevent injury and other chronic conditions such as osteoporosis and arthritis. You should exercise your hip muscles at least two times a week, along with your other muscle groups.

Bridging

Begin the bridging exercise by lying on your back with your knees bent and flat on the floor. Lift your buttocks off the floor by pushing through your feet. Your knees, hips and shoulder should be in a straight line. Tighten your buttocks muscles as you hold the position. Physio Advisor recommends holding this exercise for two seconds and repeating 10 times, as long as it does not cause or increase pain.

Hip Abduction

Hip abduction works your abductor muscles, which help you move your hip and leg away from your body. To do hip abduction, begin by lying on your side with your legs extended. Position your lower arm under your head for support. As you exhale, lift your upper leg off your lower leg while keeping your knee straight. Raise your leg until your hips begin to tilt upward. The American Council on Exercise recommends only raising your leg to a 45-degree angle. Lower your leg slowly, repeat and then do the exercise with your other leg.

Hip Adduction

Your adductor muscles do the opposite of your abductor muscles. To exercise these muscles, begin by lying on the floor on your side with your lower leg in front of your upper leg. Bend your lower arm and place it under your head for support. While exhaling, raise your lower leg until it is a few inches off the floor. Inhale while slowly lowering your leg, repeat and then complete the set with your other leg.

Lunges

Lunges can be done with our without added weight, depending on your fitness level and goals. Stand straight and hold light weights at your side. Step forward and lower your body until your front knee is bent to 90 degrees. Keep your knee in line with your middle toe and slowly return to the starting position. Repeat with the other leg.