6 exercises for stronger hips edited 800

6 strength exercises for stronger hips

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6 strength exercises for stronger hips

Are you bothered by a sore hip? Here are 6 strength exercises that give stronger hips and increased hip stability - this can lead to less pain and better function. This also reduces the chance of injuries from falls and trauma.


Hip pain can be caused by several different factors, but some of the most common are overload, trauma, wear / Osteoarthrtitis, muscular failure loads and mechanical dysfunction. What these reasons have in common is that the vast majority become much better with adapted, proper training and treatment.


Tips: Tracksuits (such as these - the link opens in a new window) can be useful for isolating the muscles in the hips, and thus training more effectively. The program below is also used minibands.


Hip X-ray

Hip X-ray. Image: Wikimedia Commons

In this article we have focused on kind but effective strength exercises aimed at the hip, hip joints, lower back and pelvis. But keep in mind that if you have an existing diagnosis, it may be helpful to consult with your clinician before trying these exercises.


VIDEO: Effective Home Workout for the Hips

In the video below you will see 4 of the 6 exercises we mention in this article. Tap on the image to start the video.

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1. Side outcome with training tram

This exercise is excellent training for the seat muscles, which plays a very important role in hip stabilization and hip strength. Find a training band (usually 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.

Video: Side outcome w / elastic

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. "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.

Find an exercise band (preferably adapted for this type of exercise - feel free to check our online store or ask us directly) that can be tied 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.


4. One-leg extension exercise and 5. 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. Remember the rule "do not kneel over toes", as this will give too much pressure in the knee and can lead to 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.


6. 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.

Feel free to share these exercises with colleagues and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here (in Danish).


Sore in the hip? Did you know that hip pain can be aggravated by knee problems? We recommend everyone with hip pain to try increased training aimed at the knees and ankles as well. In addition to this, regular use of trigger point balls (see example here - the link opens in a new window) against the muscles in the hip and seat be recommended.

NEXT PAGE: What You Should Know About Osteoarthritis in the Hip

osteoarthritis of the hip

Click on the image or link above to move on to the next article.

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

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