5 Effective Hip Strengthening Exercises for Women

I wanted to show you five hip strengthening exercises that women should do.

5 Hip Strengthening Exercises Women Should Do

CLICK HERE to watch the video.

I had Andrea to demonstrate the exercises.

#1 – Goblet Squat

Stand in a nice wide stance. Grab the kettlebell and bring it close to your chest. Move into the squat position. Slightly bend the knee forward, bring your hips back and move the hips down to the floor as far as you can. Keep your weight over the middle of your feet or over your heels.

Goblet Squat

Perform 1 set of 5 reps in smooth controlled movement with a quick stop at the end position. The intensity can be light to moderate depending on the weight of the kettlebell you used and on how strong you are in the hips.
The purpose of this Goblet Squat exercise is to strengthen the hips. Since the knees go forward a little bit and mainly your hips go back, you are strengthening the hips. Strong hips helps the knees.

#2 – Side Lunge

Stand in a nice and upright position. Take a big step sideward. Stack the foot, knee, and hip and put your hands on your thigh to help balance yourself out and to help you get out of that bottom position. Go back to the start position and repeat the movement with the opposite leg.

Side Lunge

Perform 1 set of 5 reps, alternating back and forth between legs in smooth controlled movement with a quick stop at the end position. The intensity can be light to moderate depending on how strong you are in the knees and in the hips.

The purpose of this exercise is to strengthen the knees and the hips. This also addresses things in different planes of movement. The Goblet Squat works mainly in the forward and back directions. The Side Lunge works on side to side directions.

#3 – Front Lunge

Stand in a nice and upright position and place your hands on your hips for balance. Take a big step forward and bring the back knee to the ground. Come back up and step forward again with the opposite and bring the back knee to the ground. Keep the front and back legs at 90 degrees.

Front Lunge

Perform 1 set of 5 reps on each side, alternating back and forth in smooth controlled movement with a quick stop at the end position. The intensity can be light to moderate depending on how strong you are in the knees and in the hips.

The purpose of this exercise is to strengthen the hips and the knees. We are also targeting things in a different range of motion in that forward and back directions. With the Goblet Squat, the movements are smaller. With the Side Lunge, we are taking bigger steps that target the glute muscles and the hamstrings in a different way.

#4 – Single Leg Glute Bridge

Lie on your back with arms on the side. Relax your upper body and tighten your abdominal area. Push through the heels. Bring the hips up and straighten one leg out and hold that top position for a couple of seconds then bring the foot back down and then the hips back down. Relax and repeat the movements on other side.

Single Leg Glute Bridge

Perform 1 set of 5 reps on each side in smooth controlled movement, alternating back and forth between legs with a good stop of 1-2 seconds at the end position. The intensity can be light to moderate depending on how strong you are in the hips.

The purpose of this exercise is to strengthen the hips, targeting the glutes and hamstrings in a different way. We are also working on strengthening the core or abdominal area. A strong core will help when it comes to strengthening the hips.

#5 – Kettlebell Swing

Stand in a nice wide stance. Grab the kettlebel. Bend the knees and bring the hips back and swing the kettlebell back and forth up to the shoulder height.

Kettlebell Swing

Perform 1 set of 5 reps in smooth controlled movement with a quick stop at the end position. The intensity can be light to moderate depending on the weight of the kettlebell you used and on how strong you are in the knees, hips, and the core.

The purpose of this exercise is to work on the explosiveness of the muscles in the hips. This also works on strengthening the knees and the core.

For the Goblet Squat and Kettlebell Swing exercises, if you don’t have a kettlebell, you can do the exercises without weights or external resistance. You can also use dumbbells but kettlebell is the best option in doing these exercises.

Give these five exercises a go to strengthen up your hips especially if you are a woman.

If you want to overcome or prevent back and lower body injuries, then check out the Gluteus Medius Exercises program.

Take care!

Rick Kaselj, MS

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