Top 4 Hip Strengthening Exercises

Your hips sit at the centre of your body. They facilitate the power of all the lower body exercises, yet they often do not get the attention they deserve.  

Throughout the UK lockdown, many of us have been working at our makeshift desks at home and with hours sat every day there’s a danger that your hips might start to stiffen-up. It’s now time to change and gain new strengths, giving your hips the strength and boost they deserve! 

Here are four great exercises to incorporate into your weekly workout routine.

1. BULGARIAN SPLIT SQUAT

Get into a forward lunge position, elevate your back leg onto a stable bench. Ensure your hips are square, core fired up and engaged, keeping your front knee level with your ankle. 

Lower until your front thigh is almost horizontal, ensuring your front knee does not go beyond your toes. 

Drive-up through your front heel, keeping your hips square back to staring position. Keep repeating.

Timing: Count 1 second up, 3 seconds down.

Progression: Once you have mastered the movement, try adding a dumbbell on each hand.

2. GLUTE BRIDGE

Lie on your back with your feet flat against the floor and your knees bent. Squeeze your glutes and lift your hips off the floor until your body forms a straight line from your knees to your shoulders. Pause at the top, then lower back down to the starting position. (Count 1 second up, 3 seconds down). 

Progression: Once you have mastered the movement, add a band just above your knees to add more resistance. Make sure to push against the bands with both legs throughout the movement. 

Timing: Count 1 second up, 1 second pause, 3 seconds down.

3. CRAB WALKS

Using a band, bend both knees into a squat position. Keep your body upright and draw your belly button to spine. Think about your weight going towards the back of your heels and make sure the knees are positioned over the toes.

On your right foot, take a large step to the side (remaining in your squat position) take a little step in with your left foot, making sure the band is still tight around the legs and repeat.

Progression: Once you are comfortable, you get increase the resistance with a stronger band.

4. CLAMSHELL

Lie on your side with your legs bent at 45 degrees and a resistance band around your knees. Keeping your top shin parallel with the ground, open up at the hip and lift your shin towards the ceiling, then back down. 

Progression: Once you are comfortable, you can increase the resistance with a stronger band. 

Timing: Count 1 second out, 3 seconds in.