10 Hip Strengthening Exercises For A Powerful Core

A great exercise to strengthen your hips is the side plank. While doing a side plank, you remain still in a sideways position. It effectively targets the gluteal muscles along with the shoulders.

How To Do:

• Lie on your side, left or right, with your feet together.
• Press your forearm and the side of your foot against the floor, then lift your body.
• Maintain this position and hold for 30 seconds, ensuring you keep your balance.
• Repeat on the other side.
• For beginners, resting on your knee can provide extra support.

Clamshell is another hip strengthening workout that toughens the glute muscles as well as increases their flexibility. It can also help alleviate lower back pain.

How To Do:

• Lie on the floor on your sides.
• Bend your knees to 90 degrees.
• Keeping your feet together, raise your top knee while contracting the muscles.
• Lower the knee back down with a controlled movement. Perform several repetitions before switching to the other side.
• To intensify the exercise, use a loop band.

To develop hip flexors and create a solid foundation, the band march is an excellent exercise. It is a must-do workout for core strength and hip stability.

It's easy for beginners to perform as well. Essentially, it’s a marching exercise with a loop band to add resistance.

How To Do:

• Place the loop band around the feet. Step to one side of the loop and stand.
• Lift a knee to the level of the hip and bring it back to the standing position.
• Now do the same on the other side.
• Make sure the core is tight, with smooth and controlled movements.
• Perform Band March for 2-3 minutes.

Another way to achieve strong hips is by exercising with lateral band walk. This workout also creates stability which is crucial for preventing hip injuries. It primarily focuses on the glute medius.

How To Do:

• Take a loop band and place it on your shin.
• Start with your legs hip-width apart.
• Position yourself in a mini-squat posture, bending your knees moderately and pushing your butt back.
• Take a step to either side, left or right, then follow that leg with another.
• After walking 12 steps in one direction, switch to another.

The squat is a popular workout in which the person moves their hip downward from a standing position. Squat aims at the hamstrings, glutes, and quads. It also enhances balance while improving core strength.

How To Do:

• Stand and spread your legs shoulder-width apart, with arms extended to the front.
• Place your hips backward, bending your knee, and maintain your back straight.
• Bring your hips down to the ground as far as you can, maintaining a proper posture.
• Now rise pushing through your feet.
• Perform for 15 reps.

One of the challenging yet effective exercises for getting strong glutes is the single-leg deadlift. This workout strengthens and stabilizes the hips while engaging other body parts (legs and back) too.

Make sure to start with light weights. As a beginner, it might be tough, but you could get used to it gradually.

How To Do:

• Start in a standing position, grabbing a weight, like a kettlebell or a dumbbell. 
• Raise a leg backward, maintaining balance, and allow your upper body to bend forward.
• Keep your back straight and core tight.
• Return to the initial standing position and perform for another leg.
• Repeat the exercise for 12 reps.

Lateral step-downs help to build strength and resistance in both the glutes and knees. It also serves as a great workout for promoting core stability.

How To Do:

• Create a block platform that is about 20 cm high for each step.
• Position one foot near the edge of the block, allowing the other foot to hang off.
• Slowly bend the knee of the leg on the block and lower your body downward.
• Return to the starting position by straightening the leg.
• Make sure your body remains straight and your core stays tight throughout the movement.
• Do it for 10-15 reps.

This physical activity stabilizes and makes your hips stronger by targeting the hip flexors. It also engages your lower abs. As you carry out this exercise, make sure to do it without slouching.

How To Do:

• Stand on a flat surface with legs hip-width apart.
• Lift a leg by bending the knee towards your chest, maintaining the spine erect.
• Lower your leg back and do it with another leg.
• Do alternatingly for 15 reps.

This is a classic exercise to strengthen and stretch your hip joints. Unlike other exercises mentioned above, which are performed while standing, the butterfly pose features you seated on the floor.

You will then move your legs by mimicking a butterfly flapping its wings. 

How To Do:

• Relax and sit on the floor, bringing your feet together.
• Let your knees point at the sides and outward.
• Hold your feet with your hands.
• Move your legs up and down.
• Keep your spine straight as you do the leg movements.

Marching in place while sitting in a chair may seem unusual. However, it is highly effective for those who have issues with mobility and keeping balance.

How To Do:

• Sit on a chair, placing your feet flat on the ground.
• Keep your spine erect and lift a knee up towards your chest.
• Bring your leg down to the floor and raise another one.
• Move steadily and evenly, focusing on the lifting motion.

You might question about the best time to exercise the hips. However, there is no particular answer that fits all conditions. It depends on your situation and what works best for you. The only thing is that you have to remain consistent in your sessions.

Some prefer doing workouts in the morning, while others find it suitable in the evening. Decide a good time that fits your schedule. Doing hip exercises two to three times a week is sufficient to make your hips strong and flexible. And be careful not to overdo it.

Some people should temporarily stop doing these exercises due to their physical conditions. It is better to avoid these workouts if you have hip or knee injuries, have undergone recent surgery, or have arthritis.

Those who have back problems should be more careful. Forcing oneself to the extreme can create another injury. In addition, pregnant women should consult with doctors before doing the exercises because it might not be the proper time to do so. 

While performing hip-strengthening exercises, you might experience several issues. If you face problems continuously, seek a doctor for appropriate medical treatment.

Here are some situations that can warrant a doctor's visit:

• Feeling of Sharp Pain - Instead of just muscle soreness, if you feel sharp or stabbing pain, you need to pay a visit to the doctor.
• Swelling - Any weird swelling or bruising after your workout is an indication to go for a check-up.
• Mobility Issues - If you find it difficult to move your hips normally, then there may be a problem in your gluteal area. Get a doctor’s opinion to rule out serious stuff.
• Persistent Discomfort after Rest - If any discomfort or soreness lingers for days and doesn’t get better, don’t wait around for more days. You need to promptly consult a health professional.

Hip strength is a major component in performing your daily tasks effortlessly. A weak hip can cause lower back pain due to a lack of support in the spine. Well-built hips can stabilize your joints and keep everything under check.

Here are some important reasons why having strong hips benefits your body:

1. Supports Good Posture

Strong glutes are essential for retaining a good posture. A straight upper body relies on hip strength, which helps you stand tall and appear confident.

With well-built hips, you are less likely to have a slouched body figure.

2. Reduces Risk of Injury

Healthy hip muscles aid your joints to be stable and reduce the risk of getting hurt. This means there is a lower likelihood of muscle strains, ankle twists, or stress from sudden movements.

3. Improves Stability

Feet are connected to the hips, and strong hips enable feet to be stable without facing balance issues. Hips support the lower body and they help to create balance while you stand, walk, or run. Hence, they reduce the risk of falling.

4. Enhances Athletic Performance

Well-built hips can improve athletic performance by leveling up your movement. Strong hips give more power and agility while moving, making you feel swift and steady during physical activities.

5. Reduces Knee Pain

It might sound surprising, but your hip condition affects your knee health. Strong glutes can alleviate knee pain, offering balance and support. Healthy hips allow knees to have better alignment, leading to less pain and injuries.