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9 Insanely Effective Exercises to Strengthen Your Hips (Say Goodbye to Hip Pain!)

How to Strengthen Hips

If you’ve been experiencing hip pain [1] or simply want to improve your mobility, stability, and performance, learning how to strengthen your hips is the game-changer you need.

Whether you’re recovering from injury, looking to prevent discomfort, or just want stronger hips for climbing stairs or lifting weights, this guide is for you. The hips play a major role in everything from balance and posture to walking and athletic performance.

Below are 9 of the best exercises to strengthen your hips, pulled together from proven programs. Let’s dive in!

1. Supine Knee Drive With Resistance Band

Perform this exercise in a smooth, controlled movement with a quick stop at the end position. The intensity can be light to moderate.

2. Goblet Squat

Perform one set of 5 reps in a 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 your hips.

3. Side Lunge

Perform one set of 5 reps, alternating back and forth between legs in a 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 hips.

The purpose of this exercise is to strengthen the knees and 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.

4. Front Lunge

Perform one set of 5 reps on each side, alternating back and forth in a 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 hips.

The purpose of this exercise is to strengthen the hips and the knees. We also target things in a different range of motion in the forward and backward directions. With the goblet squat, the movements are smaller. With the side lunge, we take bigger steps that target the glute muscles and hamstrings differently.

5. Squat With Band

Start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a quick stop at the end. The intensity can be light to moderate.

This exercise strengthens the outer part of the hips and the transverse or twisting plane of the hips. We’re targeting the back part and outer part of the hips as well as the twisting movement in the hips.

6. Monster Band Shuffle

Start with one set of 5-10 reps each way. Perform this exercise in a smooth, controlled movement with a quick stop at the end. The intensity can be light to moderate.

7. Single-Leg Glute Bridge

Perform one set of 5 reps on each side in a smooth, controlled movement, alternating back and forth between legs with a good stop of 1 to 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 differently. We are also working on strengthening the core or abdominal area. A strong core will help when it comes to strengthening the hips.

8. Single-Leg Hip Hinges

You are bending through contracting the glutes and hamstrings to bring you back to the upright position. You can progress by taking your hand away from the wall. Placing the hand on the wall eliminates balance so that you can focus on contracting the glutes and hamstrings.

Start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a good contraction at the top position. The intensity can be light to moderate.

9. Single-Leg Burpees

Start with one set of 5 reps on each leg. Perform this exercise in a smooth, controlled movement between steps and a quick turnaround at the end position. The intensity is moderate.

This exercise to strengthen hips is probably the most challenging among the five as it targets the hip movement in all directions.

Why Strengthening Your Hips Matters

Your hips are the powerhouse of movement. Weak hips can lead to poor posture, pain in the knees, limited mobility, or even injuries in your lower back and other leg.

By incorporating these hip exercises into your exercise routine, you’re not just building muscle — you’re boosting longevity, flexibility, and total body wellness.

If you’re dealing with experiencing hip pain [2], tightness, or reduced range of motion, these movements are an excellent alternative to invasive options like injections or surgery. They’re also often prescribed in physical therapy for hip injuries or hip problems.

Bonus Stretch: Butterfly Pose for a Gentle Stretch

Want to improve hip flexibility? [3]

This promotes blood circulation, improves hip mobility, and gives a gentle stretch to tight hip muscles.

Dr. Christopher Boone, a fellowship-trained orthopedic surgeon specializing in hip and pelvic disorders, emphasizes the importance of targeted exercises.

He recommends incorporating movements such as knee lifts, leg raises, and the butterfly pose into your routine. These exercises are designed to stretch the hip flexors, engage the thigh muscles, and activate the gluteal muscles, thereby enhancing hip strength and mobility.

Dr. Boone notes that strengthening the muscles surrounding the hip joint reduces strain on the bones, leading to improved mobility and decreased pain.

Additionally, strong hips contribute to better knee alignment and can alleviate leg pain. For individuals experiencing hip pain or aiming to preserve mobility, Dr. Boone advises consulting with a healthcare professional to develop a customized exercise routine tailored to individual needs.

Final Tips from a Physical Therapist’s Playbook

If you are suffering from any sort of hip discomfort and want to get rid of the soreness once and for all, then check out the Gluteus Medius Exercises program now!

Frequently Asked Questions

 Why is hip strength so important?

Hip strength plays a vital role in maintaining joint stability, improving range of motion, and reducing the risk of injuries to your knees, lower back, and other leg. Strong hips also support everyday movements like walking, standing, lifting weights, and climbing stairs.

 How often should I do hip strengthening exercises?

It depends on your goals. For general maintenance or mild hip pain, 2–3 sessions per week are usually enough. If you’re recovering from injury or in physical therapy, your healthcare professional might recommend daily sessions. Always follow a personalized exercise program for the best results.

Can these exercises help with hip flexibility, too?

Yes! Many of these hip exercises—like butterfly pose, side lunges, and hip circles—improve both strength and hip flexibility. They promote blood circulation, loosen tight muscles, and support better posture.

Are resistance bands necessary for these workouts?

While not required, using a resistance band can significantly increase the effectiveness of your workouts by adding external resistance to your hip strengthening exercises, especially for moves like the monster band shuffle and squat with band.


1. Wilson, J. J., & Furukawa, M. (2014). Evaluation of the Patient with Hip Pain. American Family Physician, 89(1), 27–34. https://www.aafp.org/pubs/afp/issues/2014/0101/p27.html

2. Zacher, J., & Gursche, A. (2003). “Hip” pain. Best Practice & Research Clinical Rheumatology, 17(1), 71–85. https://doi.org/10.1016/s1521-6942(02)00108-0

3.  Chillón, P., Castro-Piñero, J., Ruiz, J. R., Soto, V. M., Carbonell-Baeza, A., Dafos, J., Vicente-Rodríguez, G., Castillo, M. J., & Ortega, F. B. (2010). Hip flexibility is the main determinant of the back-saver sit-and-reach test in adolescents. Journal of Sports Sciences, 28(6), 641–648. https://doi.org/10.1080/02640411003606234 

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