Your hip muscles play an important role in the movement of your knees and legs. Strong hip muscles can help prevent overuse injuries such as tendinitis, stress fractures or bursitis. Hip exercises can help to strengthen, improve range of motion and increase flexibility in your hips. Exercises can also help to rehabilitate your hips should you sustain a hip injury. Always consult a doctor or physical therapist prior to completing hip exercises following injury.
Step 1
Complete a hip abduction --- moving your hip away from the center of your body --- exercise. Lie on the ground with your legs fully extended --- your knees and toes should be pointing toward the ceiling --- and your legs close together. Slowly slide your legs apart as far as possible. Return to the starting position, relax and repeat.
Step 2
Perform a standing hip stretch. Stand with your hands on the back of a chair for support. Position your feet shoulder-width apart with your knees slightly bent. Slowly lift one leg backward as far as you possibly can. Hold and slowly return to the starting position. Repeat with the opposite leg as well.
Step 3
Perform a ball squeeze exercise to help strengthen your inner hip muscles. Lie on the ground with your knees bent and your feet positioned flat on the floor. Place a ball --- the size of a basketball or volleyball --- between your knees. Tighten your legs around the ball and hold this position. Relax and repeat.
Step 4
Complete straight leg raises for hip strengthening. Lie on your back with one leg fully extended --- the leg to be exercised --- and your opposite leg bent at the knee with your foot flat on the ground. Slowly raise your straight leg one foot off of the ground without bending your knee. Hold and slowly return to the ground. Relax and repeat with the opposite leg.
Step 5
Strengthen your hips with a bridging exercise. Lie on your back with your knees bent and your feet flat on the floor --- your knees should be positioned close together. Slowly lift your buttocks off of the ground by pushing through your feet. Continue to raise your buttocks off of the ground until your hips, shoulders and knees are in a straight line. Tighten your buttocks to hold this position. Relax and repeat.
Tips and Warnings
- Complete all exercises in one set of 10 repetitions. Hold all stretches for 15 to 30 seconds.
- Never perform any exercise to the point where you are experiencing pain. If you experience pain, discontinue exercise. For persistent hip pain, consult your doctor.
Things You'll Need
- Small exercise ball
References
- "Kinesiology of the Muscular Skeletalsystem"; Donald A. Neumann; 2010
- "NASM Essentials of Personal Fitness Training"; Scott Lucett; 2009
- ExRx.net: Hip Exercises
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