Hip Strengthing Exercises

Your hips contain some of the most powerful muscles in your body. The gluteal muscles dominate your posterior hip, while the hip flexors are the main movers of your anterior hip. Keeping all of these muscles strong is crucial for athletes and non-athletes alike; strong hips provide muscular power, endurance and a strong base for your entire body. Perform two to three sets of eight to 12 repetitions of each hip-strengthening exercise on three nonconsecutive days a week.

Single-Leg Bridge

This challenging exercise targets your gluteal muscles. Lie face-up on the floor or an exercise mat with your left knee bent and foot flat on the floor. With your right leg extended, contract your abdominal muscles and your glutes to lift your hips off the floor. Press your hips upward until your body hips, shoulders and right foot are aligned. Hold this position for five seconds, and then slowly lower back to the floor. Complete the desired number of repetitions, and then repeat the exercise with your left leg straight and your right knee bent.

Stability Ball Reverse Extension

Your gluteal muscles mainly perform hip extensions. This exercise targets your gluteal muscles and the muscles in your back. Lie face-down on a stability ball with your hands and feet on the floor. Contract your abdominal muscles and walk your hands away from the ball until your hips are centered on the top of the ball. From this position, contract your glutes to lift both legs together until they are parallel with your torso. Pause here, and then slowly lower your feet back to the floor.

Barbell Deadlift

The barbell deadlift effectively strengthens the hip muscles and nearly every other muscle in your body. Stand facing a barbell with your legs hip-width apart. Bend your knees and hips until your thighs are horizontal. Grasp the barbell with an overhand grip slightly wider than your legs. Stiffen your back and contract your abdominal muscles. Maintain this position and raise the bar by straightening your legs, allowing the bar to slide up your shins. Once the bar reaches your knees, pull back on the bar to straighten your hips and legs. Pause here, and then carefully return the bar to the floor.

Cable Leg Abduction

The gluteus medius and minimus are the primary muscles involved in leg abduction, and this exercise works them intensely. Attach an ankle cuff to a low-pulley machine. Secure the cuff to your right ankle and position your body so that your right leg is away from the machine. Stand tall, contract your abdomen and slowly lift your right leg out to the side. Lift your leg as high as possible, and then slowly lower your leg back to the starting position. Complete the desired number of repetitions, and then repeat the exercise with your left leg.

Cable Hip Flexion

This exercise strengthens the hip flexor muscles at the front of your hips. Attach an ankle cuff to a low-pulley machine. Secure the cuff to your right ankle and position yourself so that you are facing away from the machine. Take a step forward with your left leg so that your cuffed leg is back. Raise your right knee by flexing your hip until your thigh reaches navel-level. Carefully lower your leg back to the starting position. Complete the desired number of repetitions, and then repeat the exercise with your left leg.