7 Best Hip Strengthening Exercises and How to do Them Effectively
Building strong and efficient Hips goes way beyond an aesthetic “behind” and well-toned, curvy thighs. Hip exercises help you to build some of the most important muscle groups when it comes to well-coordinated and balanced movement patterns in the lower body. This translates to better overall physical function and lower risk of injuries. The benefits aren’t limited to injury prevention. A good Hip strengthening exercise routine can be a game-changer when it comes to dealing with hip pain. In fact, recent major research studies continue to show the significant impact of carefully crafted hip exercise programs on Hip Osteoarthritis and other chronic pain conditions.
This article is a deep dive into some of the most effective hip strengthening exercises in terms of what they’re all about, and how you can do them effectively. We’ll start with a quick look at the key muscle groups around the hip joint before jumping into the most effective moves to make your hips stronger and better.
Inside Your Hips: Getting to know your Hip Muscles
First things first, wrapping your head around these exercises needs a basic understanding on how key hip muscles are setup to execute their functions:
Gluteal Muscles(Glutes)
Gluts are a group of muscles located in the buttock/Gluteal Area. Collectively, they’re responsible for extending, externally rotating, and pulling the thigh-bone sideways(Abduction). Three muscles occupy the superficial part of this area:
Gluteus Maximus(G.Max)
Gluteus Medius and Minimus
A pair of smaller muscles underneath the G.Max.
Responsible for pulling the thigh bone sideways(Abduction), and stabilizing the Pelvis during movement.
Hip Flexors
Flexors are responsible for bending/flexing the Hip joint. That means pulling the thigh bone forwards against a stationary pelvis, or pulling the Pelvis forward against a stationary thigh bone.
The key muscle here is what’s known as the Illiopsoas. It originates from the lower parts of the spine and some parts of the Pelvis, and inserts into the upper part of the thigh bone. It’s the largest and most powerful of the Hip Flexors:
Adductors, Internal Rotators, Lateral Rotators
Adductors are a group of muscles found on the inner part of the thigh bone. Their main action is to pull the thigh inwards towards the body’s midline(Adduction). Apart from this, they work with other muscles to maintain a stable pelvis and refine leg movement during a variety of activities. Most of them are also involved in rotating the thigh bone inwards(Internal Rotation).
Lateral Rotators are a group of small muscles deep to the Glutes, and are responsible for rotating the thigh bone outwards/externally. They all come from inner parts of the Pelvis, and run sideways to attach to the upper part of the thigh bone.
The Most effective Hip Strengthening Exercises
1. Quadruple Hip Extensions(QHE)
This exercise is one of the most efficient activators of the Gluteus Maximus muscle. This has been shown by research, including a study done by the American Council on Exercise, which compared hip muscle activity during a number of popular Hip strengthening exercises. These included popular exercises like Squats and Lunges. The QHE and Traditional Squat came out the most effective for the Gluteus Maximus.
Starting Position
Get into a crawl position on your mat. Wrists should be directly below your Shoulders, and your Knees directly below your Hips. This ensures even distribution of your body weight.
The Movement
Elevate your left leg until it’s level with your butt and torso, keeping the knee bent at 90 degrees.
Reverse the motion to the starting position.
Repeat the movement on the other side.
You can start with 10 repetitions on each side per set for 4 sets. However, your Physiotherapist should come up with the right exercise volume based on your condition and other relevant factors.
Once you get comfortable with the movement, you can upgrade the load by extending the Knee during elevation. Here’s how it looks like
Alternatively, use cuff weights attached to both legs, just above the ankles.
* Avoid arching or twisting your back. This helps you to better isolate your G. Max.
2. Traditional Squat
The Squat is one of the most efficient exercises for your lower body. In addition to the study discussed above, numerous studies have seen it consistently registering highest muscle activation levels in the lower body’s largest and most powerful muscle groups i.e Gluts and Quads.
Starting Position
Stand up tall, with feet at shoulder width apart, and arms on the side.
The Movement
Bend your hips and knees to lower your body down until your thighs are parallel to the floor. The motion should look like you’re trying to sit back on a chair.
Reverse the motion to the starting position.
Arm movement: Raise your arms to shoulder level as you’re lowering your body, and lower them back down as you’re getting back to the starting position.
There are several variations of the squat with varying difficulty levels. Again, Your Physiotherapist should be in a position to recommend the right variations. Even the traditional body-weight Squat may be a little too much for some patients, which necessitates modified/assisted versions like the Countertop, and Mini squat.
3. Side-lying Abductions
This is a go-to exercise when it comes to isolating or focusing on the Abductor muscle group(Gluteus Medius and Minimus). Research continues to show it as one of the most efficient ways of improving strength and overall function in this muscle group. A key Norwegian study on the exercise’s effectiveness showed up to 23% increment in strength after a 6 week program. Here’s how you should get it done:
Starting Position
Lie down on your side with both legs extended. Slightly bend the bottom leg for better stability and comfort. The top leg should be straight, and in line with your hip joint and torso.
Use a pillow or simply bend the bottom arm to support the head and neck. The top arm should also be bent, with the palm resting on the floor for more stability.
The Movement
Raise the top leg straight up, keeping the knee joint extended.
With control, lower it back down to the starting position.
Avoid moving your pelvis back and forth, or bending the hip. This allows you to isolate the Hip Abductors as much as possible.
You can upgrade the challenge by incorporating resistance bands or cuff weights in the exercise. Simply secure cuff weights, or loop a resistance band around both legs just above the ankles.
4. Clamshells
Clamshells are a great way of working on your Hip Abductors and External Rotators. The movement is a clever way of combining Hip Abduction and External Rotation, which needs effective activation of these muscle groups.
Starting Position
Lie down on your side and bend your knees to around 90 degrees.
Stabilize the pelvis with your top arm.
The movement
Raise the top Knee towards the ceiling to full range.
Reverse to the starting position.
You can go for 10 repetitions, 4 sets for a start, or according to the personalized exercise volume prescribed by your Physiotherapist.
You can also use a resistance band looped around your knees to upgrade the challenge once you’re proficient with the exercise.
5. Straight leg Raises
This is one of the most efficient ways of working your major Hip Flexors; Iliopsoas. Recent research shows it can stimulate up to 60% of the muscle’s maximum contraction capacity, especially within the movement’s mid-range(40-60 degrees from the floor). This is a rare feat as far as Hip flexion exercises are concerned. Here is how you should do it.
Starting Position
Lie down on your back. Arms should be straight on the side, with feet placed at shoulder width apart.
Bend the left knee, and rest the left foot flat on the floor.
The movement
Raise the right leg to around 60 degrees off the mat/floor, keeping the knee extended.
With control, lower it back down to the initial position.
Go for 10 repetitions, 4 sets before switching to the other side.
You can also make it harder once you get pretty comfortable with this by using cuff weights or simply keep the stationery leg extended throughout the movement:
6. Sumo Squat
The Sumo Squat provides for an excellent body-weight exercise to get your Adductors(inner thighs) firing. In fact, studies have demonstrated its superiority over other squat variations when it comes to activating this muscle group.
Starting Position:
Stand up tall, feet at shoulder width apart, with hands clasped in front of your chest. Alternatively, hold one end of a Dumbbell with both hands stretched down the middle.
Take small side-steps to get your feet just wider than shoulder width.
Slightly rotate both feet outward.
The Movement
Bend your hips and knees to lower your body down as if you’re sitting on a chair.
Reverse the movement to the starting position before going for another repetitio
7. Standing Banded Adduction Exercise
This exercise provides for a simple but highly effective way of isolating your hip Adductors while sustaining muscle tension through the whole range of movement.
Starting Position
Loop the resistance band around your ankle while it's attached to an external anchor on the same side. Make sure the resistance band is tight/taut by taking a few sidesteps to the opposite side.
You can use a chair or any stable object for more stability.
Raise the leg sideways to around 45 degrees from the midline.
The movement
Pull on the resistance band, move the leg inwards across the midline to the outside of the stationery foot.
Reverse to the starting position.
Repeat the movement for another rep.
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Building strength around your hip joint requires a careful approach focused on picking the most effective and appropriate exercises for your needs. Beyond that, there are additional factors like exercise volume(reps and sets) you need to consider in order to provide the necessary stimulus. This is crucial in all situations, whether you’re just looking to build more strength around the hip or battling persistent hip pain. It may be okay to pick up some of these exercises for a start on your own, but seeking professional help allows you to navigate through your journey in a safe, effective, and time-efficient way.
Talk to our seasoned Physiotherapists and get started. We’re here to help you get through it.
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