Up here in the Great White North, we celebrated family day. We headed up to the local mountain area and did some skiing.
My youngest son, Kaleb is doing a great job learning how to snow board at 6 years old.
Today, I will share a few exercises that you can do at home to help you strengthen your hips.
In today’s video, I wanted to go through the 5 Effective Hip Strengthening Exercises that you can do at home.
5 EFFECTIVE Hip Strengthening Exercises at Home – No Equipment needed
CLICK HERE to watch the video.
I got Donnalee to demonstrate the exercises.
#1 – Single Leg Balance
Begin in a nice and upright standing position. Stand on one leg. The weight is even on one foot. The balancing leg is slightly bent. Keep the hips squared and hold that position for about 10 seconds.
Single Leg Balance
Perform 1 set of 3 reps on each side holding it for 10 seconds at the end position with light intensity.
#2 – Single Leg Squat
Begin in a nice and upright standing position. Stand on one leg. The weight is even on one foot. Bend the knee to about 45 degrees and bring it forward over the second toe. Focus on the hips coming back, not staying perfectly upright. Keep the pelvis square and don’t let it drop to either side.
Single Leg Squat
Perform 1 set of 5 reps on each side in smooth controlled movement with a quick stop at the bottom position. The intensity is light. We are targeting the muscles around the hips and around the knees.
#3 – Single Leg Hip Hinge
Begin in a nice and upright standing position. Put your weight on one leg, the weight is even on one foot and the balance leg is slightly bent. Extend your free leg backward and keep the rest of the upper body (head, shoulders and hips) in good alignment. After a pause, slowly return to the starting position.
Single Leg Hip Hinge
Perform 1 set of 5 reps on each side in smooth controlled movement with a quick stop at the top position. Keep the intensity light and make sure to contract the glutes on your way back to the starting position.
#4 – Side Plank
Lie on your side on the mat, resting on your forearm. Gently contract your abdominal area. Lift your hips off the floor and maintain a straight line from your front and from your side.
Perform 1 set of 5 reps on each side. Hold it for 5 seconds at the top position. Intensity is light to moderate targeting the core and outer hip area.
#5 – Single Leg Bridge
Lie on your back with hands on the side. Relax your upper body and tighten your abdominal area. Push through the heels. Bring the hips up and straighten your one leg out and hold that top position for a couple of seconds and bring the leg back and then the hips back down.
Single Leg Bridge
Perform 1 set of 3 reps on each side in smooth controlled movement with a good stop at the top position for about 3-5 seconds. You can progress to 5 reps afterwards. Intensity is light to moderate. We are targeting the core, glutes and hamstring areas.
Give these five exercises a go if you are looking for hip strengthening exercises that you can do at home.
If you want to overcome or prevent back and lower body injuries, then check out the Gluteus Medius Exercises program here:
Rick Kaselj, MS