Let’s Strengthen the Hips

If your hips are feeling stiff and weak, then read on as we go through 5 top hip strengthening exercises. The video will show you exactly what the exercises are, even though we do not do all the repetitions.

These exercises can be followed on by the hip stretches we went through in our last video blog.  CLICK HERE

1.Crab Walk banded (working on gluteus medium)

Place a band around your calves, or lower thigh. If you place it on your calves, this can make the exercise a bit more challenging. Stand with feet slightly wider than hips and get into a squat position. While keeping toes pointing forward, gently take a step to the side. Step 10-14 times in one direction and then come back. Repeat 3 times.

2.Standing straight leg extension (working on hamstring and gluteus maximus)

This exercise also helps to work on your balance. Do be mindful to have something sturdy near by if you feel a bit wobbly on one leg.

  • Stand on one leg and bring the other leg back while keeping your pelvis still.
  • Contract your hamstring and gluteal muscles as you do this.
  • Do 10 on each leg.

3.Squats (working on gluteal and quadricep muscles)

As you squat remember to:

  • Keep toes slightly pointed outwards
  • Maintain a forward curve in low back
  • Squeeze the gluteal muscles as you strengthen up
  • Aim to do 3 sets of 10.

4. Lunges (working on quadriceps)

Lunges are great hip strengthening exercises, and they also help to improve your sense of balance. Make sure you:

  • Keep your back upright
  • Keep toes in front of foot for the leading leg
  • Aim to have your lowering knee nearly touch the ground
  • Do 3 sets of 10 (5 on each leg).

5. Single leg Romanian dead lifts (working on hip stabilisers)

Try holding onto a weight, in the video Lisa is using a 3kg weight.

  • Stand up straight
  • Bring one straight leg back bend your torso forward (leg and torso should be in line)
  • Lower the weight on the opposite hand towards the floor
  • Do 3 sets of 10 (5 on each leg).

 

Please be careful and have something sturdy nearby if your balanced is challenged.

If you haven’t checked in with your low back mobility then CLICK HERE to check out how you can do that.  Find out how well your hips move then  CLICK HERE.

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Lisa, director

Categories MOBILITY Month, Sports Injury
 
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