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 snowboard at 6 years old.
Today, I will share a few exercises that you can do at home to help you strengthen your hips.
CLICK HERE to watch the YouTube video.
I got Donnalee to demonstrate the exercises.
#1 – Single-leg Balance
Begin in an upright standing position. Stand on one leg with your weight evenly distributed across your foot. Your balancing leg should be slightly bent. Keep your hips squared and hold that position for about 10 seconds.
Perform one 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 an upright standing position. Stand on one leg, with your weight evenly distributed across your foot. Bend your knee to about 45 degrees, and perform the squat keeping your knee forward over the second toe. Focus on your hips coming back, not staying perfectly upright. Keep your pelvis square, not letting it drop to either side.
Perform one set of 5 reps on each side in a smooth, controlled movement with a quick stop at the bottom. The intensity is light. We are targeting the muscles around the hips and knees.
#3 – Single-leg Hip Hinge
Begin in an upright standing position. Put your weight on one leg, with your weight evenly distributed across your foot. Ensure the balancing leg is slightly bent. Extend your free leg backward while keeping the rest of your upper body in proper alignment. After a pause, slowly return to the starting position.
Single-leg Hip Hinge
Perform one set of 5 reps on each side in a smooth, controlled movement with a quick stop at the top position. Keep the intensity light, and make sure to contract your 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, lifting your hips off the floor and maintaining a straight line from your front and side.
Perform one set of 5 reps on each side. Hold it for 5 seconds at the top. The intensity is light to moderate, targeting the core and outer hip area.
#5 – Single-leg Bridge
Lie on your back with your hands lying flat to each side. Relax your upper body and tighten your abdominal area. Push through the heels. Bring the hips up and extend one leg out, holding that top position for a couple of seconds. Bring your leg back down and then lower your hips.
Perform one set of 3 reps on each side in a smooth, controlled movement, with a good stop at the top for about 3 to 5 seconds. You can progress to 5 reps. The 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 click here to check out the Gluteus Medius Exercises program.
Rick Kaselj, MS