15 Best Hip Exercises To Increase Strength And Mobility

Many people experience issues with hip strength and mobility, which can affect everything from daily activities to workout performance.

Strengthening and improving the flexibility of your hips are crucial steps toward regaining comfort and enhancing movement efficiency.

One key fact about hip exercises is that they can significantly reduce pain while increasing mobility when performed consistently.

This article will guide you through 15 effective hip exercises designed to boost both strength and mobility in this critical area of the body.

Discover how these exercises can transform your mobility.

1. Single-Leg Romanian Deadlifts

Ever tried balancing on one foot while bending forward?

This exercise stands out for its ability to enhance hamstring and glute health while also improving joint function.

How To Do

• Find your balance: Stand on your left leg hold a pair dumbbell and slightly bend your right knee.
• Initiate the hip hinge: Lean forward, pushing your hips back.
• Back stays flat: Keep your torso straight—no hunching—as you hinge.
• Raise the other leg: Simultaneously, extend your right leg behind you.
• Feel the stretch: You should now feel a good pull in your left hamstrings.
• Stand tall: Slowly return to the starting position and repeat.

Benefits

• This move zeroes in on your hamstrings and gluteus maximus, helping to build muscle and strength.
• Working one side at a time improves balance and overall stability—think injury prevention!
• Perfecting this movement pattern is fantastic for your posture and essential for everyday activities.
• Enhance hip mobility which can contribute to smoother movement and less stiffness.
• A stable and strong lower body can help keep those pesky injuries at bay.

2. Hip thrust

The hip thrust is a powerhouse exercise for targeting the glutes and hamstrings, offering a superior method to develop strength and enhance lower body power.

This barbell movement allows athletes and fitness enthusiasts to train effectively with heavy loads, making it a cornerstone in both powerlifting and general strength training routines.

How To Do

• Begin by sitting on the ground with a bench positioned behind you. Have a loaded barbell over your legs. Using a padded barbell provides added comfort.
• Lean back against the bench so that it crosses just below your shoulder blades. Feet should be planted firmly on the ground, about shoulder-width apart.
• Drive through your heels, extending your hips vertically. The barbell should move upwards as your shoulders glide along the bench.
• Squeeze your glutes at the top of the movement for maximum muscle activation.
• Lower the barbell back towards the ground in a controlled manner, completing one rep.

Benefits of Hip Thrusts

• Glute and Hamstring Engagement: The hip thrust specifically targets the posterior chain muscles, including both glutes and hamstrings, fostering significant muscle growth and strength increases.
• Enhanced Lower Body Power: By improving hip extension capabilities, this exercise directly translates to better performance in jumps, sprints, and other athletic movements.
• Improved Posture: Strengthening the muscles around the hips can correct anterior pelvic tilt, leading to better posture and reduced back pain.
• High Muscle Activation: Research shows that hip thrusts elicit greater activation of hip extensor muscles compared to many other lower body exercises.
• Low Impact on Joints: Despite allowing for high-load lifting, hip thrusts remain relatively low impact compared to other strength training exercises, making them suitable for people with knee or ankle issues.

3. Side Leg Raises

Side leg raises are a powerful exercise for strengthening the outer thighs and improving hip mobility.

They specifically target the abductor muscles and the hip bones, offering multiple benefits for your lower body health.

How To Do

• Start by lying on your side with your legs stacked on top of each other.
• Rest your head on your lower arm or use a hand to support your head for comfort.
• Keep your bottom leg slightly bent if needed for stability.
• Slowly raise your top leg as high as you can without compromising form, keeping it straight and aligned with your body.
• Pause at the top of the movement, feeling the contraction in your outer thigh and glutes.
• Gradually lower back down with control to complete one rep.
• Perform 10 – 15 repetitions before switching sides to ensure balanced strength and mobility.

Benefits

• Strengthens hip abductors: Including the gluteus medius, pivotal for functional movement.
• Boosts hip stability: Keeping everything from your knees to your back in fine form.

4. Bridge

The Bridge exercise is here to help you target those crucial areas while giving your lower back some love, too.

Imagine transforming that hip pain into power with a simple move!

How To Do

• Find a comfortable spot and lie on your back, bending your knees while keeping your feet flat on the ground.
• Push through your heels and lift your hips up towards the ceiling, squeezing your glutes as you rise.
• Your body should form a straight line from your shoulders to your knees.
• Engage your core by pulling your belly button towards your spine.
• Hold this powerful stance for a moment.
• Gently lower your hips back down to the ground.

Benefits

• Strength: Not only does the bridge light a fire in your glutes and hamstrings, but it also bolsters your core muscles.
• Stabilization: Strengthening these muscles isn’t just about looking good — it’s about creating a stable foundation for your pelvis, reducing the risk of injury and aiding in hip stabilization.
• Back Support: The beauty of this exercise is that it’s not all about the hips. Your lower back gains support and strength, which can be a game-changer if you’re dealing with pesky back pain.

5. Straight Leg Raise

The straight leg raise is a powerhouse exercise for strengthening your quadriceps and hip flexors.

This move not only boosts leg muscle strength but also enhances hip mobility and core stability, pivotal for overall body balance and health.

How To Do

• Find a comfortable spot and lie flat on your back.
• Keep one leg stretched out on the ground, totally relaxed.
• Inhale slowly and raise the other leg, keeping it as straight as you can.
• Exhale as you hold your leg aloft, just shy of a 90-degree angle with your body.
• Gently lower the leg back down, stopping right before it touches the floor.
• For an optimal workout, try to complete 2-3 sets of 8-15 reps for each leg.

Benefits

• Enhances Core Strength: You’re not just working your legs; you’re giving your entire core a workout. A strong core translates to improved stability and balance.
• Challenges the Hip Flexors and Quadriceps: Your hip flexors and those mighty thigh muscles will feel the burn, becoming stronger with each lift.

6. Bulgarian Split Squat

Bulgarian split squats stand out as a powerful exercise for enhancing leg and glute strength, as well as improving mobility in the hips.

This lower-body workout not only tones the muscles but also boosts flexibility and balance, making it a top choice for those aiming to fortify their lower body.

How To Do

• Find a stable surface: You need a bench or a sturdy chair about knee height to perform this exercise. This will support your rear foot.
• Position your feet: Stand about two feet in front of the bench. Extend one leg back and place that foot on the bench. Ensure your front foot is far enough forward so that when you squat down, your knee stays over your ankle.
• Lower your body: With chest up and core engaged, bend your front knee to lower yourself. Your back knee will move toward the floor but shouldn’t touch it. Go down until your front thigh is almost parallel to the floor.
• Push back up: Drive through your front heel, engaging your thighs and glutes to return to the starting position.
• Switch sides: Complete all reps on one side before switching legs to ensure even development and strength.

Benefits

• Builds Strength: Your quads and hamstrings will thank you for the intense workout.
• Enhances Stability: It’s brilliant for boosting your balance and stability.
• Improves Mobility: Not only does it strengthen, it also works wonders for hip mobility.
• Boosts Joint Health: By working one leg at a time, it promotes healthy joints.
• Works Glutes: Get ready for some serious glute action as well.

7. Frankenstein Walk

The Frankenstein walk is a simple, yet effective exercise for enhancing hip mobility and strengthening key lower body muscle groups.

Perfect for people of all fitness levels, this exercise offers multiple benefits, from improving range of motion to boosting posture.

How To Do

• Start by standing tall with your feet hip – width apart. Maintain good posture throughout the exercise to maximize benefits.
• Extend your arms straight out in front of you at shoulder height. This helps balance and ensures focus on the targeted muscle groups.
• Lift your right leg straight up towards your hand without bending at the waist or the knee. Aim to touch your foot to your hand, engaging the muscles in your leg and hip.
• Lower your right leg back down and repeat the movement with your left leg. Alternate legs as you walk forward, mimicking Frankenstein’s stiff-legged gait.
• Focus on stretching the hamstrings and calves with each step to increase hip mobility effectively.
• Engage your core as you lift each leg to improve balance and core strength simultaneously.
• Perform 10 – 15 repetitions on each side or walk for a set distance to start feeling increased strength and stability in your hips and lower body.

The Frankenstein walk directly targets the hips, quadriceps, and hamstrings, promoting a stronger foundation and improved range of motion.

It also contributes positively towards posture correction by encouraging upright body alignment during each step.

Including this exercise in a regular workout program aids in achieving better balance and lower body stability, critical components for everyday movements and athletic performance alike.

8. Standing Lunge Stretch

The standing lunge stretch provides a direct approach to enhancing hip flexibility and strength.

It effectively combats the stiffness associated with prolonged sitting or intense cycling by focusing on the hips, thighs, and glute muscles

How To Do

• Begin this stretch by stepping forward with one foot while keeping the other leg behind you, ensuring both feet are pointing straight ahead.
• Lower your hips toward the floor until both knees are bent at about a 90 – degree angle. The back knee should hover just above the ground.
• Ensure your front knee does not extend beyond your toes to maintain proper alignment and maximize the stretch’s effectiveness.
• Press firmly through your front heel, engaging the quads and glutes of your front leg to return to an upright position.
• Focus on keeping your torso upright and your core engaged throughout the exercise to improve balance and posture.
• Hold this position for 15 to 30 seconds, then switch legs and repeat.

Benefits

• Lengthens hip flexors: This is especially beneficial if you spend a lot of time sitting.
• Improves flexibility and range of motion: Your hips will thank you as they start to move more freely.

9. Pigeon Pose

Pigeon pose is a powerful hip opener and stretch that benefits anyone looking to improve their flexibility and mobility.

This exercise targets the hips, glutes, and lower back, making it an essential part of any fitness routine.

How To Do

• Begin in a downward-facing dog pose, hands and feet on the floor, hips high.
• Bring your right leg forward, knee bent, placing your right ankle near your left wrist.
• Gently slide your left leg back, keeping it straight, and lower your hips towards the floor.
• Square off your hips to face the ground.

Benefits

• Pigeon pose stretches out tight hips, helping prevent injuries caused by stiffness.
• It alleviates lower back pain by releasing tension around the lumbar region.
• Practicing pigeon pose regularly improves range of motion in the legs and pelvis.
• This pose directly addresses stiffness in piriformis muscles which can reduce sciatica pain.

10. Low Lunge Twist Stretch

Have you ever felt stiffness in your lower body that no amount of plain old lunging seems to shake?

The Low Lunge Twist Stretch will target those stubborn areas. Not only is it a great way to spice up your stretching routine, but it’s also a quick ticket to better hip and spine flexibility. So, let’s get twisting!

How To Do

• Start in a standing position. Step forward with one foot into a lunge, ensuring your front knee is aligned over your ankle.
• Lower your back knee gently to the floor, making sure you keep a straight posture.
• Place your opposite hand on the ground beside your front foot for support; this helps stabilize your body.
• Lift your other arm towards the ceiling as you twist your torso towards the bent knee, engaging your core for balance.
• Hold this position for 15 – 30 seconds, focusing on deepening the stretch with each exhale.
• Squeeze the glute of your back leg to intensify the stretch in the hip flexor of that leg.
• Carefully return to the starting position and repeat on the other side.

Benefits

• This exercise will increase in the range of motion of your spine, helping to reduce tension.
• The stretching doesn’t stop at the spine; your hip flexors and thighs will thank you for the attention, becoming more supple.

11. Butterfly Pose

Butterfly Pose is a quintessential exercise for those seeking to enhance their hip mobility and flexibility.

Known as Baddha Konasana in yoga, this pose serves as a powerful seated hip opener that stretches the muscles around the pelvis area, significantly improving flexibility and reducing tension.

How To Do

• Start by sitting on the floor with your spine straight.
• Bend your knees outward, bringing the soles of your feet together in front of you.
• Hold onto your feet with both hands, ensuring your knees are as close to the ground as possible.
• Lean forward slightly from your hips, enhancing the stretch in your inner thighs and hips.
• Maintain this position for 30 seconds to one minute, focusing on deep breathing to help deepen the stretch.

Benefits

• Stretches the inner thighs, hips, and the groin.
• Aims to increase flexibility around the hip adductors.
• Can improve mobility, making your hips more agile.

12. Standing Quad Stretch

Standing quad stretch exercises serve as a cornerstone for improving lower body flexibility and muscle strength.

They specifically target the quadriceps muscles, crucial for enhanced hip strength and mobility.

How To Do

• Stand upright, keeping your feet together and your spine straight.
• Bend one knee and bring your heel towards your buttocks.
• Grasp your ankle with the hand on the same side to maintain balance.
• Gently pull your heel closer to your body, ensuring not to strain or overextend.
• Hold this position for about 30 seconds to effectively stretch the quadriceps muscles.
• Release slowly and switch legs to maintain symmetry in muscle flexibility.

Benefits

• This stretch is like a treat for your quadriceps, the muscles at the front of your thighs.
• It promotes knee health by reducing tension around the joint.
• Balancing also fires up your core muscles, adding a dash of stability training to the mix.

13. Knee To Chest Pose

Feeling a bit tight in the lower back or hips? The Knee to Chest Pose is your go-to move!

This is a simple stretch but oh so effective for increasing hip mobility and melting away the tension.

How To Do

• Start by lying flat on your back. Use a yoga mat or a soft surface to keep comfortable.
• Bring one knee up toward your chest, gently hugging it with both hands.
• Aim to grasp onto your shin, but if that’s a stretch too far, holding the back of your thigh works just fine.
• Keep your other leg extended, laying relaxed on the ground.
• Hold the position, taking deep breaths to ease into the stretch, for about 15-30 seconds.

Benefits

• Stretches Hip Flexors and Glutes: Your hips carry a lot of tension. This pose helps target those tight hip flexors and glutes, adding some much-needed flexibility.
• Alleviates Lower Back Pain: The stretch is a sweet relief for your lower back, particularly the lumbar region, helping to reduce stiffness and aches.
• Boosts Mobility: Regularly doing this stretch can help you maintain and improve mobility in your hips, a boon for everyday movements and activities.

14. Clamshell

This hip-strengthening exercise specifically targets your gluteus medius and hip abductors. Plus, it’s a great way to work on your range of motion and stability.

How To Do

• Find a cozy spot and lie on your side with your legs stacked and knees bent at a 45-degree angle.
• Rest your head on your lower arm and use your top arm to keep yourself balanced.
• Keep your feet in sweet harmony, touching each other.
• Now, engage your core like you mean it and without moving your hips, lift your top knee up, creating a ‘clamshell’ opening.
• Lower that knee back down with control to complete one rep.

Benefits

• Your outer thigh muscles will get a fantastic workout.
• Those all-important glute muscles will be thanking you for the attention.
• You’re not just building strength; you’re enhancing your hip’s stability and mobility.

15. Donkey kicks

Donkey kicks serve as an exceptional exercise to target your gluteus maximus, the largest muscle in your buttocks.

Engaging in this activity enhances hip stability and contributes to a well-toned lower body.

How To Do

• Start on all fours: Position yourself on a comfortable mat with your hands under your shoulders and knees under your hips.
• Keep your core tight: Engage your abdominal muscles to maintain a stable core throughout the exercise.
• Lift one leg: Raise one leg towards the ceiling while keeping your knee bent at a 90-degree angle.
• Focus on the glutes: Make sure you’re using your glutes to lift your leg and avoid putting too much pressure on your lower back.
• Slowly lower down: Gently bring your leg back to the starting position without letting your knee touch the ground immediately.
• Repeat and switch sides: Perform the same movement with the other leg, aiming for equal repetitions on both sides.

Benefits

• Improves hip stability by engaging supporting muscles around the hip joint.
• Boosts posture through enhanced muscle strength in the lower back and pelvic area.
• Supports core strength by requiring engagement of abdominal muscles for balance and proper form.
• Offers buttocks toning, contributing to better shape and definition in the hips and rear.

FAQs

What makes hip exercises important for my body?

Hip exercises help keep your hips strong and flexible, which supports good posture and reduces the risk of injury.

Can I do hip exercises at home without any equipment?

Yes, many effective hip exercises can be done at home using just your body weight for resistance.

How often should I perform these hip exercises to see improvement?

For best results, aim to incorporate hip exercises into your routine 2-4 times a week.

Are these hip exercises suitable for beginners?

Absolutely, the list includes several beginner-friendly options that are easy to follow and execute.

Will doing hip exercises help with back pain?

Yes, strengthening and increasing mobility in the hips can significantly alleviate lower back pain by improving alignment and reducing strain.

Conclusion

Empowering your hips through these 15 exercises promises enhanced strength, mobility, and overall well-being.

These workouts serve as a foundation for not just athletes but anyone looking to improve their physical health.

With regular practice, you’ll notice significant improvements in balance, stability, and reduced pain.

Start incorporating these movements into your routine today for stronger, more flexible hips tomorrow.