Hip Exercises
   

If you have pain or stiffness in your hips, then you might benefit from some hip exercises.  These hip strengthening exercises will increase your flexibility while strengthening your hip muscles.  They will strengthen your leg muscles, as well.  People with weak knees or arthritis in the knees can also benefit from hip exercises, believe it or not.  Strengthening the hip and the entire leg benefits the knee.

Here are some hip strengthening exercises for you to try.  If you’ve had hip surgery, a broken hip, or a hip replacement, see your doctor before trying any of these exercises to make sure they are right for you. 

 

Straight Leg Raise

  • These hip exercises strengthen the muscles that straighten the knee and bend the hip.

  • Lie on the floor on your back.  Bend your knees.  Your feet should be flat on the floor.

  • Straighten out one leg.  Tighten the top muscle of that thigh.  Keep the knee as straight as possible.

  • Lift the leg about two feet off the floor.  Make sure you don’t arch your back.

  • Count to ten.

  • Do ten repetitions. Then repeat with the other leg.

Back Kick

  • These hip exercises increase the strength and backward mobility of your hip.

  • Hold onto a chair back or counter for support.  Move your leg up and back, knee straight.  Stand tall and make sure you do not arch your back.

  • Do ten repetitions.  Repeat with the other leg. 

Side Kick

  • These hip exercises increase the sideways mobility and strength of your hip.

  • Hold onto a counter or chair back for support.  Move your leg up and to the side, knee straight.  Stand tall and keep your back straight.

  • Do ten repetitions.  Repeat with the other leg. 

Standing Knee Raises

  • These hip strengthening exercises will also increase your flexibility.

  • Hold onto a chair back for support.  Bend your knee and lift your foot up off the floor. 

  • Do not raise your knee higher than your waist.

  • Do ten repetitions.  Repeat with the other leg. 

Abduction Exercise

  • This exercise will increase the sideways mobility and strength of your hip.

  • Lie on your back with your legs straight out in front of you.

  • Move your leg as far to the side as it will go, keeping the leg straight.

  • Do ten repetitions.  Repeat with the other leg. 

For the best results, do these hip strengthening exercises daily.  You might even try doing them twice a day, once in the morning and once in the evening.  It may take a week or two before you start noticing results, but you will notice them.  If you are doing these exercises because you have arthritis in your hips, you will find that if you skip a few days of doing the exercises, you’ll really notice the difference!

Other exercises that are beneficial for the hips are yoga and pilates.  Both of these gently stretch and strengthen muscles and joints, including the hips.  You can purchase a yoga or pilates video or DVD, but taking a class is even better.  Exercising with a Swiss exercise ball (sometimes referred to as a yoga ball) can be useful, too.  If you’re not sure what exercises will be best for you, you can always consult with a physical therapist or a personal trainer.

Of course, if you are having any serious discomfort or problems with your hips, you should see your doctor.  Let your doctor know what type of exercises you have been doing.  You may need to see a physical therapist for more hip strengthening exercises.  A physical therapist can also make sure you are doing the exercises correctly. 

 

 

  
   
More than hip exercises on our benefits to exercise page

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