Cycling, running, swinging a golf club or even just talking a walk–strong and healthy hips provide your body stability for many sporting, exercise and daily activities. According to an article in the “National Strength and Conditioning Association Performance Training Journal” by physical therapist Jason Brumitt, strong hips are essential for good biomechanics and proper biomechanics translate into less chance for injury and better physical performance.
Dirty Dog
To begin strengthening your hips try the dirty dog–recommended by the American Council on Exercise. Take a position on your hands and knees–your back straight and parallel to the ground. Your hips and lower legs should be bent at a 90-degree angle. Your arms should be perpendicular to the floor and directly below your shoulders. Tighten your abs and keep them engaged throughout the exercise. Lift your right knee a few inches of the ground and move it forward towards your chest. Move your right knee to the left as far as possible without your hips rotating or back arching. Then move your right knee out to the right as far a possible without changing your hip or back position. Return to the starting position and repeat on your left side.
Side Lying Hip Abduction
Lie down on your left side. Your legs should be extended so that your upper and lower body form a straight line. Rest your head on your left arm and place your right arm on your right hip. Move your right leg to that it rests on top of your left leg. Tighten your abs and then slowly raise your right leg straight up. Do not rotate your hips or back. Lift your leg as high as possible while holding your hips in the correct position, and then lower your leg back down. Change sides and perform the exercise again.
Contralateral Limb Raises
To execute this hip strengthening exercise the American Council on Exercise says to begin by taking a prone–on your stomach–position on the floor. Extend your arms over head and your legs straight back. Face your palms in towards each other. Tighten your abs and then–at the same time–raise your right arm and left leg a few inches off of the ground. Be sure to not rotate your hips or flex your back. Hold the raise position for a second and then lower them back down. Perform the same movement but this time raise your left arm and right leg.
About this Author
Aaron Jacobsen specializes in writing about health, fitness and mental performance topics for websites including LIVESTRONG. He holds a master’s degree in kinesiology and is a former faculty member at San Jose University.
