You'll need to perform exercises that activate the muscles around the joint to strengthen your hips. A common misconception about hip exercises is that they are all about the glutes. Still, there are many muscles that surround your hips and play an essential role in their stability and health, including your quads, hamstrings, and core muscles. These five hip strengthening exercises will help you build strong and healthy hips so you can keep performing at your peak as you age. Plus, they're simple to do at home or on the go, so you can get them in whenever it's convenient!
1. Squats
Squats are an effective exercise to make your hips stronger. Begin by standing with your feet shoulder-width apart, then bend your knees and lower your hips, making sure both thighs are parallel to the floor. Make sure to keep your knees behind your toes and your back straight. At the bottom of the squat, press firmly on your heels to return to the starting position. Repeat 10-15 times.
2. Single leg deadlifts
The single leg deadlift is a great workout for strengthening the hips. To do this exercise, stand on one leg with your knee slightly bent. Keeping your back straight, slowly bend forward at the hip, lowering your hand toward the floor. Return to the starting position and repeat. Do 10-12 repetitions on each side.
3. Hip circles
Begin this working by laying on your back and bending both knees with your feet flat on the ground. Place your hands on your hips and lift your hips off the ground, making sure to keep your lower back stable and firmly pressed into the mat. Circle your hips to the right, then to the left. Continue for 10-20 circles in each direction.
4. Jump squats
The fourth exercise is the jump squat. Begin with your feet apart (shoulder-width ) and your hands behind your head. Assume the squat position with your thighs parallel to the floor, then explosively jump up into the air. As you land, absorb the impact by softly bending your knees. Repeat for 10 reps.
5. Step ups with weight
Step-ups are a great way to strengthen your hips and legs, and adding weight makes them even more effective. To do this exercise, stand in front of a step or bench with a dumbbell in each hand. With your left foot on the step, lift your body up until your left leg is straight. Return to the position your started with, and then repeat with your right leg. Do 10-12 reps on each side.
