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5 Exercises to Strengthen Your Hips

Updated: Apr 8


All of the exercises I’ve listed here are going to be done with a mini band. Of course, if these are new to you, they can certainly be done without until you have worked up strength to add the band. I highly recommend adding bands to your workout equipment, especially if you work out mostly at home. They are an easy way to add resistance and come in a variety of tensions, so you can pick whichever one suits you best for any particular workout. 

1. Lateral Walks

a. Place the mini band around your thighs, just above your knees

b. Keep your knees about shoulder width apart – enough so that there is tension on the band

c. You can stay in a more upright position or lower into a squat; whatever is comfortable and appropriate for your fitness level

d. Take a step with your left foot, followed by your right, but don’t bring your feet all the way together; keep that tension on the band

e. Take 3-5 steps each way and repeat for 30-60 seconds

2. Monster Walks


a. Place the mini band around your thighs, just above your knees

b. Keep your knees about shoulder width apart – enough so that there is tension on the band

c. You can stay in a more upright position or lower into a squat; whatever is comfortable and appropriate for your fitness level

d. Step forward with your left foot and step forward your right in a walking motion, keeping the tension on the band throughout

e. Take 3-5 steps forward with the same foot and then 3-5 steps backwards leading with the same foot

f. Switch lead foot and repeat 30-60 seconds

3. Glute Bride


a. Lie on your back with your knees bent and feet under your knees

b. Put the mini band around your thighs, just above your knees

c. Pushing through your heels, lift your booty of the ground and raise it up; lift until your body is a straight line from your hips to your knees

d. Slowly, lower your booty back to the starting position and repeat 10-15 times

e. To increase difficulty, when at the top of your raise, push the knees out slightly and bring them back to parallel and continue the descent as instructed

4. Hip Abductions


a. Place the band around your ankles

b. If you need additional support for stability, stand next to a wall or chair that you can place your hand on for support

c. Standing with feet about hip width apart, keep your foot flexed and raise your right leg sideways out away from your body; almost pull it back and out at the same time to ensure you’re really getting into that hip

d. Slowly, with control, bring your leg back to starting position

e. Repeat on each side 10-15 times


5. Hip Flexion


a. While standing, place the mini band around the middle of your feet

b. If you need additional support for stability, stand next to a wall or chair that you can place your hand on for support

c. Flexing your right foot, bend your knee and bring it up, so that your thigh is at a 90 degree angle with your body, or as high as you can get it

d. Hold briefly and then slowly lower your foot back to the starting position

e. Repeat on each side 10-15 times

These are just 5 simple exercises that, if performed in conjunction with your other workouts, will greatly improve your hip strength and stability. And you may also find that you have decreased pain in other areas throughout your body once your hips are strengthened and working properly. These are exercises that can also be done solo throughout the day, while you’re watching tv or cooking dinner. A little can go a long way to improving your hip health. So grab a mini band and try some of these today!

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