3 Exercises to Improve Hip Stability

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 have 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 they are 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 work on having strong muscles that stabilize the hip, they will help decrease the stress on the knees and back. This will also help with injury recovery and prevention in those areas.

I get Donnalee to demonstrate the three exercises.

#1 – Stability Ball Bridge

Level 1 – Stability Ball Bridge

Place your feet on the ball. You can go a little bit wider to start off with for increased stability. Lie down with your hands to the side, tighten your abdominal area, and then lift your seat off the ground so that you’re in good alignment.

Stability Ball Bridge (Level 1)

Stability Ball Bridge (Level 1)

You’re really working your glutes, hamstrings, and your core for balance. Hold this position for about 5 to 10 seconds.

Level 2 – Stability Ball Single Leg Bridge

To increase the difficulty, move into a unilateral or single leg bridge. Lift one leg off the ball while 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 challenges those hips stabilizers and you will notice this modification increases the difficulty dramatically. We’re really trying to work on that hip stability and those muscles around the hip.

#2 – Stability Ball Hamstring Curl

Level 1 – Stability Ball Hamstring Curl

Stay in the same position. Lift your seat up a little bit, pull the ball with your heels towards her seat, and then return back out.

Stability Ball Hamstring Curl (Level 1)

Stability Ball Hamstring Curl (Level 1)

Maintain that plank position as you pull the ball in and back out. With this exercise, you’re working on your hamstrings while you’re working on your core area.

Level 2 – Single Leg Hamstring Curl

To increase the difficulty and make it more challenging for the hips stabilizers, you can move onto the Single Leg Hamstring Curl.

Stability Ball Single Leg Hamstring Curl (Level 2)

Stability Ball Single Leg Hamstring Curl (Level 2)

Lift the leg up, curling as you pull the ball with your heels towards you, and return back.

#3 – Stability Ball Plank

This third exercise is in a different position. With the first two, you’re 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

Roll on top of the ball and bring the ball to about knee or shin height. Maintain that Plank Position. Tighten up your abdominal area, with your head in good alignment. Start with just holding that position.

Stability Ball Plank (Level 1)

Stability Ball Plank (Level 1)

Level 2 – Ball Plank with Alternating Leg Lift

Increase the difficulty to make it more challenging by alternating leg lifts. Lift one leg up and then lift 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 to see if you have good hip stability. You can start off with the level one, and when it gets easy, you can proceed to level two.

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. 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 click here to check out Gluteus Medius Exercises program.

Take care!

Rick Kaselj, MS