Hip Strengthening Exercises
Strong hips protect our knees as well as it will reduce IT band issues, Trochanteric bursitis, Piriformis syndrome just to name a few. Here are a few exercises that I have found to be helpful hip strengtheners.
The Bridge Lie on your back with your arms at your sides and your knees bent; squeeze your glutes and slowly lift your bottom off the floor. From your shoulders to your knees should be straight line. Hold at the top 2-3 seconds and lower.
Single Leg Bridge (advanced) Same start position as the above movement, bend one knee and straighten the opposite leg straight up, squeezing your buttocks muscles and raising your bottom off the floor. Hold for 2-3 seconds, lower and repeat.
Straight Leg Hip Extension Lie face down with your legs extended, tighten your buttocks muscles and lift one leg, hold for 2-3 seconds.
Bent Knee Hip Extension Same position as above, but bend one knee, foot flexed and the opposite leg straight. Squeeze your buttocks muscles and lift leg upward. Hold for 2-3 seconds and lower and repeat.
Side Lying Hip Abduction Lie on your side with your legs fully extended and straight. Lift your top leg to hip height with your foot flexed. Hold for 2 seconds and lower.
Side to Side Band Walks (these burn but they work) Loop an exercise band under both your feet, with your feet about 12 inches apart. Cross the band so it forms an X, hold the handles in each hand. Keep your chest up and shoulders back, maintain tension on the band throughout. Start taking small lateral steps (side to side). Perform 2-3 Sets, 15-20 steps in each direction.
Clam Lie on your side with hips bent forward 45° with your feet together and your knees bent approximately 90°. Slowly rotate your top kneecap up towards the ceiling. Hold for 3 counts, and then slowly lower your knee. Do not lean your hips back or lift up your top foot.
Lets stay injury free.