The main muscles surrounding your hip joint are the gluteals, abductors, adductors, hip flexors, hamstring and quadriceps. Between them, these muscles allow your hips to move in various directions and through different ranges of motion. For your hips to function properly and perform all these movements efficiently, it is vital that you train the muscles around your hip joints to get stronger and more mobile. Check with your doctor before trying new exercises
Barbell Hip Thrusts
Strength coach Bret Contreras rates the barbell hip thrust as one of the best exercises to strengthen the glutes and hip joint. Place an Olympic barbell on the floor, and slide your legs underneath it until your hips are directly below the bar. Place a foam squatting pad or wrap a thick towel around the bar, and rest your upper back on a bench behind you.
Bring your hips off the floor so they are lightly touching the towel or pad on the bar, then push forcefully up so that the bar leaves the ground and your hips are as high as you can get them. Pause in the top position for a second, then lower the barbell to the floor. Perform five sets of five reps in every lower body workout you do.
X Band Walks
X band walks strengthen the glute medius muscles, which run along the outer edge of the buttocks. A weak glute medius often plays a big role in the development of overuse injuries. Stand on top of a resistance band with your feet close together. Hold the ends of the resistance band, and cross your hands over so the band forms an X shape.
Take a step sideways with one leg, then bring your other leg across slowly to meet it. Do 10 steps to one side, then 10 back to the start position. Do three sets of this in your warmup before every session.
Glute Ham Raises
Glute ham raises train the posterior muscles of your hip: the glutes, hamstrings and lower back muscles. YPerform these on a glute ham raise machine if one is available, or use a lat pulldown. Kneel on the seat so you are facing away from the machine, and secure your heels underneath the leg pad.
Keeping your torso straight, straighten your knees so that your upper body descends toward the floor; aim to resist the movement by going very slowly. Before you reach the floor, push back up to your start position, using your hands to assist. Perform three sets of six reps with your body weight.
Step Ups
Your quadriceps, glutes, hamstrings and adductors are all involved in a step up, and all play a role in the functions of your hip. Stand in front of a flat weight bench with your feet shoulder-width apart. Step with one foot onto the bench, and push up forcefully so that your other foot rises to meet it, then lower yourself to the floor, one leg at a time. Perform two sets of 12 reps on each leg. If you wish to make step ups more challenging, add weight with dumbbells, a barbell or a weighted vest.
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