Hip Muscle Exercises

Shapely hip muscles do more than help you look good. Having strong buttocks muscles (glutes), strong thigh muscles (hamstrings and quadriceps), and a strong lower back help protect your hips from damage during falls. Warming up the muscles for 10 to 30 minutes prior to strength training prepares the body by increasing the metabolism and loosening the joints, states the University of Missouri Extension. Exercises designed for the hips include the side plank with bent knee, the glute bridge and the lying side leg raise.

Side Plank With Bent Knee

Performing the side plank with bent knee will help strengthen the muscles that support your hips and lower back. To start, lie on your right side with your left leg on top of your right leg, knees bent to a comfortable position. Raise your upper body and support your weight on your right elbow. Keep the elbow bent at a 90-degree angle and directly under your shoulder. Be sure your head stays in line with your body throughout the exercise. Exhale as you elevate your hips off the mat, while keeping your knees and lower legs in contact with the floor or mat. Inhale as you slowly lower your hips back to the floor or mat. To increase the intensity of this exercise, the American Council on Exercise advises that you hold the raised position for as long as you can before lowering your hips to the floor.

Glute Bridge

The glute bridge strengthens the buttocks muscles (glutes), the backs of the thighs (hamstrings) and part of the abdominal muscles (transverse abdominals). To begin, lie on your back with your knees bent, feet flat on the floor and about hip-width apart. Exhale as your contract your abdominals and buttocks muscles as you press your hips up off the floor. Pressing your heels into the floor will give you more stability. Avoid arching your lower back as you elevate your hips. Inhale as you gently lower your hips back down to the floor. To increase the intensity of this exercise, bring the feet together in the starting position and extend one leg out while elevating the hips, advises the American Council on Exercise.

Lying Side Leg Raise

The lying side leg raise helps strengthen the muscles that abduct the hip, known as abductors (gluteus medius and gluteus minimus). To start, lie on your right side with your right knee bent to a comfortable position. Keep your left leg straight and directly over your right leg. Bend your right arm and rest it under your head. Slowly raise your left leg about a foot off the floor, keeping your right leg in contact with the floor. Gently lower the left leg back to the floor. Repeat on the other side. The Department of Health in Victoria, Australia advises to hold the leg in the elevated position for a count of five before lowering it to the starting position.
Performing this exercise in a standing position will help increase your balance as well as exercise your hip, states the U.S. Department of Health and Human Services. Stand behind a chair, feet slightly apart, and hold onto its back for support if needed. Perform the exercise as describe before, by raising the leg to the side, while balancing on the supporting leg.