Hip exercises can improve the efficiency of recruiting muscles around the area, like when you walk or run. This post will show you how to do 5 hip exercises to stretch and strengthen.
Watch the video or read more below:
Here are the hip exercises you should try:
Exercise 1: Hip Rotation Stretch
Lay on your back with the right foot out to the side. Keep your hips/pelvis still and roll the right knee across the midline of the body (over to the left).
Place your left leg over the right knee to increase the pressure and hold for 20 seconds.
Repeat on the opposite side.
Ask yourself – are any differences between the two sides (either in feelings of tightness or in range of movement)? In which case, work more on the side that’s tighter.
Exercise 2a: Hip Flexor Stretch
If you find you sit for a long time each day, the front of the hips can get tight. If you enjoy going out walking and running, then targeting and stretching the front of the hips can help improve the recruitment of muscles in the area (meaning it’s easier to activate your muscles).
Start in high kneeling and then place the right foot in front of you. Tuck the tailbone underneath and push your hips forwards, aim for a stretch at the front of the left hip. Hold for 20 seconds.
Repeat on the opposite side.
Exercise 2b: Hip Flexor Stretch with Quads
If your knees are happy with an extra stretch, bend your knee and hold your foot for 20 seconds. Repeat on the other side.
Exercise 3: Pigeon Stretch
Another great stretch we love is the pigeon – as this targets the muscles around the hip area. All of your runners and walkers, try it out to help improve your flexibility.
Start in 4-point kneeling and bring your left knee up and sweep the left foot cross the midline. Straighten your right leg and lower yourself onto your elbows (only if you’re comfortable). Hold for 20-seconds.
See how it feels when you try the other side, any differences?
Exercise 4: Retro Step-up
Building on your strength in standing is a great functional exercise and easy to do if you’ve got steps/stairs at home.
I’m sure we don’t need to say this but please be careful when doing this exercise. If you’re worried about stability and balance, make sure you’ve got something to hold onto for support.
Stand with your back to the step and use your right leg to step back and up onto the step, slowly lower yourself down to the start position. Get your brain focused on the glutes/hip area to make sure these muscles are being activated.
How many can you do on the right compared to the left?
Exercise 5: Split Lunge Lean Forwards
The split lunge is great to work the muscles in a functional position. It can be tweaked so it focuses more on the hips and pelvis. Lean your body forwards and lower and raise the body up and down, this should get the muscles around the glutes working.
See how many repetitions you can do on the right and then left side and check that it’s the same for both.
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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.
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Remember – Listen to Your Body!
Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.
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