Hey, I hope you had a great weekend.
I spent my weekend at a conference in San Diego. One of the best things to do here is to walk around the harbor. Look at this amazing view:
Hip Strengthening Yoga Exercises That Work
Strengthen your hips in no time with the help of these hip-strengthening yoga exercises. These are easy-to-do movements that you can do at home or the gym. Try these exercises today, and watch your hip pain start to go away.
CLICK HERE to watch the YouTube video.
I had Jenna demonstrate the exercises.
#1 – Forward Lunge
Begin in an upright standing position, maintaining good posture and alignment of the head, shoulders and hips. Take a big step forward with one leg and lower your other knee to the ground into the 90-90 position. Push up and return to the starting position. Repeat the movements on the opposite leg.
Perform one set of 5 reps on each side, alternating legs back and forth. Keep the motions in smooth, controlled movements with a quick stop at the end. The intensity can be light to moderate, depending on the strength in your knees and hips and your level of physical fitness. The purpose of this exercise is to strengthen the muscles around the hips and knees.
#2 – Side Lunge With Knee Up
Begin in an upright standing position, maintaining good posture and proper alignment of the head, shoulder and hips. Place your arms close to your chest. Take a big side step with one leg. Stack the foot, knee and hip in alignment and bend through your knee and hips. Push yourself back to the starting position and bring your knee up.
Side Lunge With Knee Up
Perform one set of 5 reps on each side in a smooth, controlled movement, with a quick stop on the end of the side lunge. The intensity can be light to moderate, depending on how strong you are in the hips and your level of physical fitness. The purpose of this exercise is to strengthen the hips. This will also improve ankle mobility and knee strength, which can help to strengthen the hips.
#3 – Warrior Dead Lift
For this exercise, you can use dumbbells. If it’s too much for you, you can do this exercise without any weight. Begin in an upright standing position with your weight on one leg. Bend through the hip as you bring your other leg back. Maintain proper alignment of the upper body and the back leg parallel to the floor. Move back slowly to the starting position. Utilize your hips and glutes for the movement.
Warrior Dead Lift
Perform one set of 5 reps on each side in a smooth, controlled movement with a good contraction of the glutes and hamstring to lift out of the bottom or end. The intensity can be light to moderate, depending on your hip strength and your level of physical fitness. The purpose of this exercise is to target and strengthen the hips, especially the gluteus maximus and the hamstrings.
#4 – Full Body Openers
Stand tall with your legs hip-width apart. Bend your hips, knees and ankles as you get into a squatting position. Keep your upper body straight and return to the standing position. Straighten out your ankles, hips and knees, and then bring your arms overhead slowly, arching your lower back slightly.
Full Body Openers
Perform one set of 5 reps in a smooth, controlled movement with a good stop at the bottom and top positions. The intensity is light. The purpose of this exercise is to target all the muscles that help in strengthening the knees and hips and loosening up the ankles.
Give these four exercises a go and help develop overall hip strength.
If you want to improve the activation, endurance and strength in your gluteus maximus, then click here to check out the Best Gluteus Maximus Exercises program.
Rick Kaselj, MS