Hip-strengthening exercises can be incredibly beneficial if you are dealing with hip pain or weakness due to aninjury,surgery, or chronic condition likehip arthritis. They are also useful for conditioning the hip muscles if you are a runner, weight lifter, older adult, or you wan to improve your balance, stability, or mobility.
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Benefits of Hip-Strengthening Exercises
Hip-strengthening exercises can help stabilize both the hips and torso while increasing therange of motion of the hip joint. This can be beneficial not only in the rehabilitation of injuries and treatment of certain conditions, but for daily living.
Without strong hip muscles, you cannot walk, run, jump, squat, kick, climb, or lift heavy objects stably or change directions quickly to avoid obstacles or falls.
Ideally, hip-strengthening exercises should target all three hip muscle groups. These include:
Rehab and Treatment
Hip-strengthening exercises may be included as part of aphysical therapytreatment plan for a range of medical conditions, including:
Conditioning and Injury Prevention
Hip conditioning should be a part of your workout routine if you are a runner, weight lifter, performance athlete, or engage in team sports. These exercises can strengthen and better prepare your muscles for the work you’re taxing them with during activity.
The exercises also help if your job involves heavy lifting, climbing, or navigating steps or steep elevations.
Hip-strengthening exercises are especially important as you get older as your hip bones andtendonsweaken and the hip joints become increasingly vulnerable to injury, arthritis, and fractures.
2:04Click Play to Learn How to Do Hip Exercises
2:04
Click Play to Learn How to Do Hip Exercises
4 Exercises to Strengthen Your Hips
These quick-and-easy exercises will target and strengthen your hip muscles in different ways. As you get more confident with the exercises and start to build strength, you can add repetitions or sets, or strap on ankle weights for added tension.
These exercises should be done three to five times per week. Start with one or two sets and gradually increase to three or four.
Side Leg Raise
The side leg raise helps strengthen the hip adductors. The exercise is good if you are recovering from a groin pull, labrum tear, or hip replacement surgery. It is also great for athletes who need to switch directions rapidly, such as football, basketball, tennis, or soccer players.
To do the straight leg raise:
3 Exercises for Hip Replacement Rehabilitation
Isometric Gluteus Medius Exercise
Theisometric gluteus medius exercisetargets the gluteus medius muscle, which connects the upper thigh bone to the pelvis. It is one of the main stabilizer muscles that helps control the rotation of your hip and thigh bones.
This exercise is important as it prevents the opposite side of the pelvis from dropping while walking, running, or standing on one leg. It is especially valuable for seniors who want to improve their stability and balance.
Isometric exercisesare those in which one muscle works against the next. This one requires a belt or strap.
To do the isometric gluteus maximum exercise:
How to Do Gluteal Sets for Strong Hips
Hip Flexion Exercise
It is also good for people who have difficulty navigating stairs or have lower back pain.
To do the hip flexion exercise:
6 Hip-Strengthening Exercises for Seniors
The Wall Slide
This is an excellent exercise that targets the iliopsoas muscles while simultaneously strengthening the gluteal muscles and the muscles of the thighs (called thequadriceps).
Runners, cyclists, or people whose jobs require heavy lifting can benefit from the wall slide either on its own or when used as a warm-up to a workout routine.
To do the wall slide:
The wall slide may be challenging for older adults or anyone with significant knee problems. People who are overweight or have lower body weakness may also find it difficult.
Additional TrainingIn addition to hip exercises, incorporate exercises thattarget the kneesandankles. This is because the ankle and knee muscles help control the position of your hips, just as the hip muscles control the position of your knees and ankles. These muscles work together to stabilize you whenever you stand, walk, squat, run, or jump.
Additional Training
In addition to hip exercises, incorporate exercises thattarget the kneesandankles. This is because the ankle and knee muscles help control the position of your hips, just as the hip muscles control the position of your knees and ankles. These muscles work together to stabilize you whenever you stand, walk, squat, run, or jump.
5 Hip-Strengthening Exercises for Runners
Summary
Hip-strengthening exercises can improve the stability and strength of your hips and pelvis while walking, running, squatting, lifting, jumping, or navigating stairs. They are good for people who are recovering from a hip injury or surgery or those living with hip arthritis.
Hip-strengthening exercises are also good if you have no hip concerns but simply want to improve your balance, coordination, and strength. This not only includes athletes, but also older adults who want to maintain or improve their mobility.
A Word From Verywell
If you have never done exercise before, it is in your best interest to speak with your healthcare provider to understand the risks and identify your limitations. This is especially true if you are older, have severe hip arthritis, or are recovering from a hip injury or surgery.
In cases like these, you may be advised to work with a physical therapist or, at the very least, a qualified personal trainer. They can show you the correct way to do an exercise and help you avoid injury.
Frequently Asked QuestionsLow-impact exercises may help strengthen your muscles before hip replacement surgery. Try gentle stretching, walking, and using a stationary bicycle. Always get your healthcare provider or surgeon’s OK first.Learn MoreExercises to Avoid After Hip ReplacementSwimming and pool exercises are good options as they relieve the hip of any weight-bearing pressure. Other options include walking, rowing, bicycling, and using an elliptical trainer. Avoid exercises that impact the hip joints, such as running, or sports that involve fast turns and stops, like basketball.Learn MorePhysical Therapy Exercises for Hip Pain
Frequently Asked Questions
Low-impact exercises may help strengthen your muscles before hip replacement surgery. Try gentle stretching, walking, and using a stationary bicycle. Always get your healthcare provider or surgeon’s OK first.Learn MoreExercises to Avoid After Hip Replacement
Low-impact exercises may help strengthen your muscles before hip replacement surgery. Try gentle stretching, walking, and using a stationary bicycle. Always get your healthcare provider or surgeon’s OK first.
Learn MoreExercises to Avoid After Hip Replacement
Swimming and pool exercises are good options as they relieve the hip of any weight-bearing pressure. Other options include walking, rowing, bicycling, and using an elliptical trainer. Avoid exercises that impact the hip joints, such as running, or sports that involve fast turns and stops, like basketball.Learn MorePhysical Therapy Exercises for Hip Pain
Swimming and pool exercises are good options as they relieve the hip of any weight-bearing pressure. Other options include walking, rowing, bicycling, and using an elliptical trainer. Avoid exercises that impact the hip joints, such as running, or sports that involve fast turns and stops, like basketball.
Learn MorePhysical Therapy Exercises for Hip Pain
3 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sparks Flack NAM, Nicholson HD, Woodley SJ.A review of the anatomy of the hip abductor muscles, gluteus medius, gluteus minimus, and tensor fascia lata.Clin Anat. 2012 Sep;25(6):697-708. doi:10.1002/ca.22004American Association of Hip and Knee Surgeons.Home therapy exercises before hip or knee replacement.Harvard Health Publishing.Exercise: Rx for overcoming arthritis.
3 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sparks Flack NAM, Nicholson HD, Woodley SJ.A review of the anatomy of the hip abductor muscles, gluteus medius, gluteus minimus, and tensor fascia lata.Clin Anat. 2012 Sep;25(6):697-708. doi:10.1002/ca.22004American Association of Hip and Knee Surgeons.Home therapy exercises before hip or knee replacement.Harvard Health Publishing.Exercise: Rx for overcoming arthritis.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Sparks Flack NAM, Nicholson HD, Woodley SJ.A review of the anatomy of the hip abductor muscles, gluteus medius, gluteus minimus, and tensor fascia lata.Clin Anat. 2012 Sep;25(6):697-708. doi:10.1002/ca.22004American Association of Hip and Knee Surgeons.Home therapy exercises before hip or knee replacement.Harvard Health Publishing.Exercise: Rx for overcoming arthritis.
Sparks Flack NAM, Nicholson HD, Woodley SJ.A review of the anatomy of the hip abductor muscles, gluteus medius, gluteus minimus, and tensor fascia lata.Clin Anat. 2012 Sep;25(6):697-708. doi:10.1002/ca.22004
American Association of Hip and Knee Surgeons.Home therapy exercises before hip or knee replacement.
Harvard Health Publishing.Exercise: Rx for overcoming arthritis.
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