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10 Exercises for Bad Hip

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10 Exercises for Bad Hip

Troubled with bad hip? Here are 10 good exercises for the hips that give increased strength, less pain and better function.

Feel free to share with anyone who is bothered by the hips.


Many people are not always so good at paying attention to their hips before they start to hurt. Hip problems can have a number of causes, such as Osteoarthrtitis, trauma, muscle dysfunction and such. The irony of hip problems is that they scare us away from doing what we really should be doing, that is, exercising and moving. Here are 10 good hip exercises for you who want better hip function. To do some of these exercises, you need a custom training tram (we are happy to recommend minibands) - you can buy here if desired. For those with bad knees, we recommend beige (extra light), yellow (light) or green (medium light) elastic.


TIP: Below you can see a suggestion for an exercise program for hip pain. But the exercises may not be suitable for everyone, and that is precisely why we have several hip programs on our Youtube channel. Among other things, programs adapted for those with hip osteoarthritis. At the end of the article, we summarize the program with repetitions and the number of sets.


Video: 10 Exercises Against Bad Hip

Here you can watch the entire training program on video.

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1. Bekkenhev

It is quickly made to forget how important the seat muscles are for both hip and knee stability. Strong gluteal muscles reduce the pressure and strain on the hips.

the bridge exercise

The bridge is done by lying on your back with your legs bent and your feet flat on the ground, with your arms resting along the side. Your back should be in a neutral curve. Feel free to warm up the seat by performing some light exercises - where you simply tighten the seat muscles, hold it for about 5 seconds and release again. This is an activation exercise that tells the muscles that you plan to use it soon - which in turn can lead to more proper use during exercise, and reduce the chance of muscle damage. When you're ready, do the exercise by pulling the seat muscles together, before lifting the pelvis and hip up against the ceiling. Make sure you perform the exercise by pressing through the heels. Raise the pelvis to the back is in a neutral position, not over-curved, and then slowly lower back to the starting position. The exercise is performed 8-15 repetitions, about 2-3 sets.


2. Lateral leg lift (with or without workout)

Lie on the side with a supporting hand in front of you and a head resting hand. Then lift the upper leg in a straight motion (abduction) away from the other leg - this leads to good training of deep seat and hip muscles. Repeat the exercise 10-15 repetitions over 3 sets.

Lateral leg lift


3. Low dropout position

Low lung yoga pose

This exercise opens up the hip position, stretches the muscles and activates the lower back in a good way. Start by in an outstretched position and then lower your back leg slowly against the exercise mat. Remember that the knee should not go over the tips of the toes. Make sure you have a neutral position in the lower back and then take 4 to 10 deep breaths. Repeat 4-5 sets or as many times as you feel is necessary.


4. Side outcome with Miniband

This exercise is excellent training for the seat muscles, which plays a very important role in hip stabilization, and thus, knee stability. Find a training band like this debt (adapted for this type of exercise) that can be tied around both ankles as in a large circle.

Then stand with your feet in shoulder width so that there is a gentle resistance from the strap to your ankles. The knees should be slightly bent and the seat should be slightly backwards in a sort of mid-squat position.

Side outcome with elastic

Then take a step to the right with your right foot and leave your left leg standing - make sure you keep your knee steady - and then return to the starting position. Repeat 10-15 repetitions, on both sides, above 2-3 sets.


5. Stretching of hamstrings and seat

Landscape hoarding equipment

The purpose of this exercise is to gain more flexibility in the hamstring muscles - muscles that are known to contribute to knee problems if they are too tight. Lie flat on the floor with your back down, preferably on a training mat with support under your neck.

Then bend one leg toward the chest and then grip the back of the thigh with both hands. Stretch your leg in a controlled, calm motion, while pulling your leg toward you. Keep the clothing exercise for 20-30 seconds while taking deep breaths. Then bend your knee back and return to the starting position. Alternatively you can use a towel or the like to get extra stretch to the back of the thigh.

Repeat the exercise 2-3 times on each side.


6. One-leg extension exercise and 7. Outcome

Hip Training

Two very straightforward and solid exercises.


- One-leg extension exercise is performed standing on all fours, before lifting each leg into a backward-bending position (as shown in the picture) - the exercise repeats 3 sets of 10-12 repetitions.

- Outcome can be performed in several ways, both with and without weight manuals. Keep in mind the rule "do not kneel over toes" as this will cause too much pressure in the knee and can cause both injury and irritation. A good exercise is a properly performed exercise. Repetitions and sets vary from person to person - but 3 sets of 12 repetitions are something to aim for.


8. The Oyster Exercise

A very good exercise for more proper use of the seat muscles, especially the gluteus medius. You will feel that it 'burns' a bit in the seat after only a few repetitions - suggesting that you are, most likely, undermining this important part of the supporting muscle.

oysters Exercise

Lie on the side in fetal position - with the hips in 90 degree bend and with the knees on top of each other. Let your lower arm act as a support under your head and allow your upper arm to rest on your body or floor. Lift the upper knee from the lower knee while keeping the heels in contact with each other - a bit like an oyster that opens, hence the name. Focus on contracting the seat muscles as you perform the exercise. Repeat the exercise above 10-15 repetitions over 2-3 sets.


9. "Monster walks" with elastic

"Monster walks" are a brilliant exercise for the knees, hips and pelvis. It combines what we have learned, and used, in the previous 5 exercises in a good way. After only a short time with this exercise, you will feel that it burns deep in the seat. For this exercise, we recommend an imini band knit (green can be a great strength to start with).


Use a mini strap that can be fastened around both ankles as in a large circle. Then stand with your feet shoulder-width apart so that there is good resistance from the strap to your ankles. Then you should walk, while working to keep your legs shoulder-width apart, a bit like Frankenstein or a mummy - hence the name. The exercise is performed in 30-60 seconds over 2-3 sets.


10. Ananda Balasana (Yoga Position for Inner Thighs)

Yoga position for hip and inner thighs

A yoga position that stretches inside the thighs - muscles that we all know can be difficult to stretch in a good way. It stretches and gives more flexibility to the hip and seat. Lie on an exercise mat and pull your knees towards your chest - then place your hands against the outside of your feet and pull gently until you feel it stretch. Hold for 30 seconds and repeat 3-4 sets. A progression variant is to hold your hands against the inside of your feet. This exercise can be a good ending after a workout.


Feel free to contact us at YouTube or Facebook if you have any questions or similar regarding exercise or your muscle and joint problems.


Summary: Exercise program - 10 Good Exercises for Bad Hips

If you want to do this program regularly, we recommend that you first start doing it two to three times a week. As you get stronger, you can increase up to four times a week. But the most important thing is continuity - so you get far with two increases a week over a longer period of time. Remember also that the number of repetitions can be adapted to your own medical history and conditions.

Pelvic Lift - 1-8 reps x 15-2 sets
2. Lateral leg lift - 10-15 reps x 3 sets
3. Low Outcome - Hold 10-15 seconds x 4-5 sets
4. Side outcome with Knit - 10 reps x 2-3 sets
5. Stretching the Hamstrings - 30 sec x 3 sets
6. One-leg extension: 10 reps x 3 sets
7. Outcome - 10 reps x 3 sets
8. The mussel - 10 reps x 3 sets (both sides)
9. Monster walks - 30 sec x 3 sets
10 Ananda Balasana (Stretching of the inside thigh) - 30 sec x 3 sets



NEXT PAGE: - Hip pain? You should know this!





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Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

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