What is one area of the body that is often left out of a strengthening program? The hips. This is especially true with the hip’s smaller muscles. They are important in controlling the stability and rotation of them.
Having strong and stable hips can improve:
Knee controlFoot controlHelp prevent LE injuries
Poor hip strength is often associated with:
Pelvic painLumbar painKnee Pain
There is great news though! It is easy to incorporate some simple hip strengthening exercises into your regular exercise routine. It doesn’t matter what level activity it is. Here is a simple hip strengthening progression that you can follow that requires little to no equipment.
Clamshell

How to do this:
Lay on your side with your hips and knees flexedKeep your core engagedOpen and close your knees while not letting your hips or trunk rotate backwardTo increase the challenge, add resistance and perform sets of 20
Clamshell with Resistance (Challenge)

How to do this:
Lay on your side with your hips and knees flexedKeep your core engagedOpen and close your knees while not letting your hips or trunk rotate backwardTo increase the challenge, add resistance and perform sets of 20. Make it more challenging and perform while holding your legs open and resistance on the band
Standing Clamshell
You can add a balance component to this exercise and perform it while standing up. Don’t let the knee of the stance leg collapse inwards and keep the knee slightly bent.

How to do this:
Stand upKeep your core engagedOpen and close your knees while not letting your hips or trunk rotate backwardTo increase the challenge, add resistance and perform sets of 20
Sidelying Hip Internal Rotation

How to do this:
Lay on your side with your hips and knees flexedKeep your core engagedLift your ankle up in the air while keeping your knees together
Sidelying Hip Internal Rotation with Resistance

How to do this:
Lay on your side with your hips and knees flexedKeep your core engagedLift your ankle up in the air while keeping your knees togetherTo increase the challenge, perform with your leg up in the air and add resistancePerform sets of 15-20
Sidelying Hip Abduction

How to do this:
Lay on your side with your legs and body in a straight lineKeep your core engaged Lift your leg up while keeping your toes pointed forwardDo not let your leg more forward or your hips rotate backward as you raise itYou can perform this exercise against a wall to make sure you are staying straight up and down if you likeWith no resistance you can perform sets of 30-50
Sidelying Hip Abduction with Resistance

How to do this:
Lay on your side with your legs and body in a straight lineKeep your core engaged Lift your leg up while keeping your toes pointed forwardDo not let your leg more forward or your hips rotate backward as you raise itYou can perform this exercise against a wall to make sure you are staying straight up and down if you likeTo make the exercise more challenging, add resistancePerform sets of 15-20
Sidelying Runner
We call this one a Sidelying Runner because it moves the hip through the range of motion needed when running. It is also a great sport-specific exercise.

How to do this:
Lay on your side with your legs and body in a straight lineKeep your core engaged Move your leg forwards and backward while keeping it levelHold tension on the band perform sets of 10-20 or until you loosen your form
Standing Ground Touch
Another important reason to have strong hips is for the role they play in having and maintaining good balance. Keeping your hips strong can help you maintain your balance while on the sports field and help prevent falls as you age. Performing a Standing Ground Touch is a great exercise to help with your balance and hip strength.

How to do this:
*If you are unsure about this exercise make sure you can place your opposite hand on a stable surface to give you some assistance at first.
Balance on one leg as you reach across your body and touch the ground on the outside of your foot. Make sure you bend your knee and hinge your hips while not letting your knee collapse inwardPerform sets of 8 – 15 with each leg
Standing Ground Touch (Challenge)

How to do this:
Balance on one leg. Reach across your body and touch the ground on the outside of your foot. When you go to stand up again, add a small hop when you reach upwardsTry to make the movement smooth and controlled while maintaining your balance and not pausing at the top. It is important to land with a bent kneePerform sets of 10-20 on each leg
Adding these simple exercises to your routine 1-2 times a week is an easy way to strengthening your hips. It is important to remember that you should not have any pain with performing the exercises. If you do you should follow up with a Physical Therapist or other licensed medical professional.