This Hip Mobility Exercise. So then, everyone can benefit from hip conditioning, even if you don’t currently have any hip concerns. Consequently, stretching and strengthening the muscles in this area helps build stability and flexibility. Also, you can move with ease and avoid injury.
Many elderly people have weak or inflexible hips due to excessive sitting and too little exercise. However, with so many hip exercises out there, it’s difficult to decide which are right for you. But here are 6 of the best hip exercises that can help everyone, from senior citizens to people living with arthritis. In addition, keep reading to learn what 6 hip exercises these are and how to do them
What muscles should you be targeting?
Hip Mobility Exercise. To stretch and strengthen your hips, you’ll want to target:
- the gluteus maximus, the main extensor muscle of the hip
- the gluteus medius, the main muscle on the side of the hip
Essentially, you’ll be strengthening and stretching the back and sides of the hips. Also, avoid overworking the tensor fasciae latae (TFL or IT band), which is right in front of the hip joint. Furthermore, if you overuse this muscle, you can cause unwanted knee, hip, or back pain.
Men and women can target the same muscle groups. In general, men often have tighter hips then women, though this can vary. Hence, anyone with tight, inflexible hips should start slowly and gently, build up gradually.
The Hip Circles
Hip Mobility Exercise. And this movement increases flexibility and stability. But for more support, use a stable object like a chair for support.
- Stand on your left leg with your right leg lifted.
- Move your right leg in circles.
- Do 10 circles in each direction.
- Then change to the left leg.
To make this exercise more difficult, increase the size of the circles and do 2–3 sets.
This exercise builds strength and flexibility in your hips and thighs.
- Sit toward the front edge of a chair.
- Raise your left leg as high as you can, keeping your knee bent.
- Slowly and with control, lower your foot.
- Then do the right side.
- This is 1 repetition.
- Do 2–3 sets of 10 repetitions.
Floor Hip Flexors
This exercise stretches your hip flexors, thighs, and glutes.
- Lie on your back and pull your right leg into your chest.
- Press the back of your left knee into the floor, feeling a stretch in your hip.
- Hold this position for up to 30 seconds.
- Do each side 2–3 times.
Single Leg Bridge
This exercise works your core, glutes, and hamstrings while giving your hips a nice stretch and promoting good posture.
- Lie on your back with bent knees and your feet in toward your hips.
- Press your palms into the floor alongside your body.
- Extend your right leg so it’s straight.
- Lift your hips up as high as you can.
- Hold this position for 30 seconds.
- Do each side 2–3 times.
Side Leg Raises
This exercise strengthens your glutes and thighs. To increase difficulty, place a weight on your ankle.
- Lie on your right side with your legs stacked.
- Raise your left leg as high as you can.
- Pause here, then return to the starting position.
- Do 2–3 sets of 10 repetitions on both sides.
This move strengthens the deep hip flexor muscle known as the psoas, which can increase stride length and reduce injury. A win-win situation!
- From a standing position, bend your right knee and lift your upper leg up to the sky.
- Balance on your left foot while keeping your right knee and thigh at hip level for about 30 seconds.
- Lower your right leg slowly, then repeat with your left leg.
- Remember to keep your trunk tall during the entire movement. If you head bobs forward or your trunk is rounding, don’t lift your leg as high.
Loosening the hips is the key to greater mobility. So then, tight hips are mostly caused by sitting for long periods. Furthermore, keeping your hips strong and active is key to most of your daily and athletic movements. Also, be safe and consistent in your approach so you’re able to build and maintain results over time. And choose the exercises that are most suited to your fitness level and incorporate them into your fitness routine. However, talk to your doctor before beginning any new exercise program if you have any health concerns.
Important Note *
Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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8 replies on “Hip Mobility Exercise”
Thank you very much for the fitness article every time you send me.
Concerning the audio, or your voice, it is often or sometimes a bit hard and difficult to catch or to understand what you are talking about, your speaking is not clear enough, I would say, as far as I’m concerned.
Where is the microphone, which catches your voice? It is not with you, is it.
I thought, if you put your microphone near your mouth, as you speak, I could probably catch better what you are explaining.
I must confess I am not an English-speaking person, so maybe my ears are not accustomed to your American English sounds.
Of course, by watching and following your video, I can visibly catch and understand what I should do to train my muscles. That’s more important, isn’t it.
Hi Hiro, this is the first time anyone has mentioned a sound problem, before I send a post out to my subscribers, I send a test email to my iphone, and I play the video and listen to it, to ensure it is ok and understandable, and I have not found a problem in any of the videos in the past. However, I will look into it and try some volume tweeks to improve the volume quality, thank you for your comment, I appreciate it, all the very best Ian
Hip Mobility exercises
Superb I shall practice daily, will improve my stride when I go walking. Further bonus improve flexibility.
Hi Rosina, Thank you for your kind words, all the very best Ian
Hi Ian, I am 92 and have been following you for a long time. I do love following your exercises but I do have to agree with Hiro, above in the comments about the audio. My hearing is not the greatest and I do have hearing aids but I find your voice very hard to understand. My guess is that there is quite a bit of echo in the room you are in with its bare walls. It could partly be me but my dear younger wife of 83 agrees with me that there is a audio problem here but not the volume. I can pretty much catch everything without the audio so will definitely keep watching regardless. I just wanted you to be aware of it in case you can make any improvements. My best to you, Dick
Hi Dick, thank you for pointing this out, and it is the second time I have been made aware of it, I am currently looking into how I can improve the sound quality, and you have mentioned the echo effect, I will work on improving that in my videos, I appreciate you taking the time to inform me, All the very best Ian
I know this if off topic but I’m looking into starting my own blog and was curious what all is needed to get set up? I’m assuming having a blog like yours would cost a pretty penny? I’m not very internet smart so I’m not 100 sure. Any tips or advice would be greatly appreciated. Many thanks
Hi Martsolf, I run my blog through The Blog Press, I did not have a clue how to start a blog, but they take care of the tech stuff and it is not expensive, just search for theblogpress.com and you will get all the help you need, hope this helps, Ian