Your hips are your body’s powerhouse. You rely on them to jump, run, pick up bags of groceries and get in and out of your car. But if your hips or their surrounding muscles are tight or weak, other parts of your body — from your ankles to your lower back — have to step in to handle the load. That imbalance can make even the simplest activities challenging or painful.
“You can think of it like driving a car with the emergency brake on,” said Ryan Matisko, a physical therapist in New York City. This can lead to inefficient movement and an increased risk of injury.
Sitting for long stretches of time is a common cause of weak hips. In that position, your glute muscles are turned off, your blood flow is restricted and your hip flexors become shortened and tight. Mobility exercises can help counteract that stiffness and tension by moving your hip joint through its full range of motion, said Nicole Thompson, a personal trainer and group fitness instructor in San Diego.
For long-term hip health, you also need to strengthen the muscles that move your hips, like the glutes, hamstrings, hip flexors and adductors. “Mobility without strength is like a bridge without support beams,” Dr. Matisko said.
The following routine includes a combination of hip mobility and strength exercises. Practicing it consistently can help you move more efficiently in daily life and perform better in workouts, Ms. Thompson said.
Overview
Time: 15 minutes
Intensity: Medium
What You’ll Need
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A foam roller or a tennis ball
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A pair of light dumbbells, five to 15 pounds (optional)
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A mini resistance band (optional)
How Often
Many people could benefit from doing these exercises daily, Dr. Matisko said. If you don’t have time for the whole routine, choose one or two exercises to do when you have time. You can also do this routine as a dynamic warm-up for other exercise.
Hip Controlled Articular Motion
Repetitions: Two sets of five reps per side
Begin on all fours with your arms straight and shoulder-width apart. Your fingers should be pointed forward and your shoulders should be pulled back and down. Your knees should be close together and directly under your hips.
Engage your core and lift your right knee off the floor. Slowly pull your knee toward your right elbow, then draw your knee out to the side, away from your body, as far as you can without bending your elbow or tipping your torso to the opposite side. Begin to draw the knee back behind you, rotating your hip inward. Slowly lower your knee back to the starting position and reverse the movement. Bring the knee back down and toward the knee into a deep bend, then return to start and switch legs.
For this move to be effective, the rest of your body needs to stay completely still while you rotate your leg.
90/90 Hip Rotations
Repetitions: One set of 10 in each direction (alternating sides)
Begin in a seated position and create 90-degree angles with your legs on the floor in front of you. Place your hands on the floor behind you, lean your torso back slightly. Draw your knees up and toward the center, then allow them to flop over to the other side. Then bring them back to the other side, moving them back and forth like windshield wipers. Once you’re comfortable with this movement, you can deepen the stretch by bringing your hands in front of your chest.
Try not to rotate your torso too much, so the motion is mostly coming from your hips.
Side-Lying Hip Shift
Repetitions: Two to three sets of eight to 10 reps on each side
Lie on your right side with both knees bent at 90-degree angles in front of you. Rest your head on your right arm. Place a foam roller or a ball between your knees. Keeping your legs bent at right angles and pushing your right knee into the floor, slide your left knee back as far as you can. Keep your upper body still throughout the movement. Push down as you draw your knee back, so you feel a stretch in your left glute and inner thigh. Then slide your left knee forward as far as you can. Repeat on the other side.
Lateral Lunge
Repetitions: Two to three sets of eight to 10 reps on each side
Stand with your feet hip-width apart. Take a big step out to the left and bend your left knee at a right angle while sending your hips behind you. Your right leg should remain straight. Most of your weight should be on your bent leg. Press through your left leg to drive your hips back up and return to the starting position.
You can make this move more challenging by holding a dumbbell to your chest or one dumbbell in each hand.
Romanian Deadlift
Repetitions: Two to three sets of eight to 10 reps
Stand with your feet hip-width apart and your knees slightly bent. Place your hands on your thighs. Begin the hinge by pushing your hips back as far as you can, allowing your hands to slide down your legs. Look at a spot on the floor about two feet in front of you to avoid straining your neck, and keep your back flat as your torso comes forward. Continue hinging until the dumbbells are at mid-shin level and you feel a stretch in your hamstrings. Pause, then squeeze your glutes as you rise back up to standing.
Once you can perform this move with proper form using your body weight, you can add resistance by holding a light dumbbell in each hand.
Glute Bridge
Repetitions: Two to three sets of eight to 10 reps
Begin by lying on your back with your knees bent and your feet flat on the floor and hip-width apart. Your arms should be by your sides with your palms on the floor. Engage your core, then press your heels into the floor and begin to lift your hips toward the ceiling. Continue pressing your hips up, as high as you can go, keeping your shoulder blades on the floor. Pause and squeeze your glutes at the top before lowering slowly back down.
To make it more difficult, try single-leg glute bridges, lifting one leg off the floor and focusing on keeping your hips from twisting toward your raised leg. You can add resistance by placing a mini band around your thighs just above your knees and maintaining tension throughout the movement, or holding a dumbbell on your pelvis.
Alyssa Ages is a journalist in Toronto and the author of “Secrets of Giants: A Journey to Uncover the True Meaning of Strength.”
On-set trainer: Clinton Lee
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