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3 Exercises to Improve Hip Stability


Filed Under (General) by Rick Kaselj

I am off to film some more videos.

I am working on an upcoming project that I am very excited about. I can’t wait to share it with you.

Okay, I got to go but let me share an article and video with you.

In this article and video, I wanted to go through 3 Stability Ball Exercises to Improve Your Hip Stability.

Before we do the exercises, let me quickly explain to you why it is important. If you are able to do some work with the stability ball which has uneven and unstable surface that challenges you, it works your core muscles,  abdominal muscles and also those muscles that stabilize the hip.

3 Stability Ball Exercises To Improve Hip Stability

CLICK HERE to watch YouTube video.

If you can work on having strong muscles that stabilize the hip, that will help in decreasing the stress on the knee and decreasing the stress on the back. It will help with the recovery when it comes to injuries in those areas and also preventing injuries in those areas.

I get Donnalee to demonstrate the three exercises.

#1 – Stability Ball Bridge

Level 1 – Stability Ball Bridge

Donnalee has her feet on the ball. She can go a little bit wider to start off with to be a little more stable. She is lying down with her hands to the side and she’s tightening her abdominal area and then lifting her sit off the ground so that she’s in good alignment.

Stability Ball Bridge (Level 1)

Stability Ball Bridge (Level 1)

She’s really working her glutes, her hamstring, and her core to balance herself out. She’s holding this position for about 5 to 10 seconds.

Level 2 – Stability Ball Single Leg Bridge

To add more challenge to it, she can move into a unilateral or single leg bridge. She is lifting one leg off and then maintaining the rest of the ideal body position.

Stability Ball Single Leg Bridge

Stability Ball Single Leg Bridge (Level 2)

Going to this single leg bridge really starts challenging those hips stabilizers and you will notice the exercise won’t double in challenge but probably like triple or quadruple in challenge. We really try to work on that hip stability and those muscles around the hip.

#2 – Stability Ball Hamstring Curl

Level 1 – Stability Ball Hamstring Curl

Donnalee stays in the same position. She lifts her sit up a little bit and pull the ball with her heels and bring it towards her sit and then back out.

Stability Ball Hamstring Curl (Level 1)

Stability Ball Hamstring Curl (Level 1)

She maintains that plank position as she pulls the ball in and back out. With this exercise, she’s working on her hamstrings while she’s working on her core area.

Level 2 – Single Leg Hamstring Curl

To progress and to make it more challenging for the hips stabilizers, you can move on to the Single Leg Hamstring Curl.

Stability Ball Single Leg Hamstring Curl (Level 2)

Stability Ball Single Leg Hamstring Curl (Level 2)

You are lifting the leg up, curling as you pull the ball with your heels towards you and back. Just go through that movement.

#3 – Stability Ball Plank

The third one is on a different position. With the first two, you’re like working on posterior chain work, so working on the muscles on the back part of the body. With the ball plank, you will be on top of the ball.

Level 1 – Stability Ball Plank

Donnalee is going to roll on top of the ball and bring the ball to maybe about knee or shin height and she’s going to maintain that Plank Position. She’s tightening up her abdominal area, her head is in good alignment, and she’s looking down to her hands. She can start with just holding that position.

Stability Ball Plank (Level 1)

Stability Ball Plank (Level 1)

Level 2 – Ball Plank with Alternating Leg Lift

We can progress to make it more challenging by alternating leg lift. You are lifting one leg up and then lifting the other leg up, alternating back and forth.

Stability Ball Plank with Alternating Leg Lift (Level 2)

Stability Ball Plank with Alternating Leg Lift (Level 2)

There you go! These are the three exercises that you can do that will improve your hip stability which tends to be a really common weak spot in people especially in the vast majority of people that I am seeing most especially for those who are suffering from knee pain.

If you have any type of knee pain, look at your hips and see if you have good hips stability and these are three exercises you can do. You can start off with the level one of them. And when it gets easy, you can proceed to level two so from two legs to one leg.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s a good chance that I have an article, an interview, or a video that will help you overcome injury or pain.

Secondly, if you’re watching this on YouTube, head up above and hit subscribe. What that will do is, every couple of days you’ll get a video like this where I talk about tips and tricks on overcoming injury or pain.

Thirdly, head down below, hit like and leave me a question or a comment.

If you are interested in overcoming back and lower body injuries in a fast, simple, safe, and effective program, then check out Gluteus Medius Exercises program here:

Gluteus Medius Exercise Program by Rick Kaselj

Take care!

Rick Kaselj, MS


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