Hip Exercises For Enhanced Mobility And Stability

The hips are one of the most genius creations, also known as the articular joint that links the lower and the upper body. From a simple walk to a run, a squat and lunge- healthy hip joints play a crucial role in day-to-day life as well as sports. Thus, if the hips are too tight or too weak, the person will experience pain, restricted movement and a higher possibility of an injury. 

This article focuses on the significance of a strong and versatile hip joint and goes through a number of hip exercises for beginners and advanced levels together with advice on appropriate technique and potential precautions. 

Common Hip Issues

Several factors can contribute to hip problems, including

• Sedentary Lifestyle
• Muscle Imbalances 
• Previous Injuries
• Arthritis

Hip Exercises for All Level

Here's a selection of exercises targeting different hip muscles and suitable for various fitness levels.

Beginner Exercises 

Clamshells: 

This one starts with you lying on your side with knees – both of them – flexed and positioned directly on top of one another. While your feet are together, lift your top knee slightly off the ground and with your hip 'open' to create a 'clamshells' like motion. Engage your glutes when performing this exercise. (2-3 sets with 10-12 repetitions for each side) 

Glute Bridges: 

This is done by lying on the back with knees bent and the soles of the feet flat on the floor. Lift your hips to the ground, ensuring that you contract your glutes at the apex. Wait a few seconds with all the weights at the top of the lift, then lower back down in a slow, controlled manner. (2-3 sets of a 10-12 repetition scheme) 

Intermediate Exercises

Side Lunges: 

Stance for this exercise involves balancing with your feet apart at shoulder width, then moving one leg out to the side and sitting back as if you are trying to sit on an imaginary chair. Slide your front foot backwards until it joins the rear one, and shift your weight on your heel to stand firmly. Do it on the other side as well. (2-3 sets of 10-12 repetitions per side) 

Step-ups: 

Look for any object, such as a stair or a platform of some sort, and place one foot on it while the other knee rests on your hands. Then, step back down again and try the same with the other leg. Be sure to engage your glutes to generate force for the stretch. (2-3 sets of 10-12 repetitions on each limb) 

 Advanced Exercises

Single-leg Romanian Deadlifts: 

This is done by standing on one leg while the other leg is placed at the back for support. Squat from the hips, keep the back straight and then aim to touch the ground with the dumbbell or weight. It is also important that you maintain an upright posture and do not hunch your shoulders. Lower until you reach stiffness in your hamstrings, and then come back to the initial position by clenching your buttocks. It is recommended to perform 2-3 sets of 8-10 repetitions on each side.  

Hip Rotations with Resistance Band: 

Place a resistance band around your ankles and plant your feet as far as shoulder width, which will be your starting position. Try to maintain a slightly bent knee position while trying to keep the abdominal muscles tight, and then take your hips out in the direction of the resistance band. Pause for seconds on the top and come back to the initial position in a controlled manner. Again, but with the opposite movement of the outside hip rotation. (2-3 sets of 10-12 repetitions for each direction) 

Dynamic Hip Stretches: 

Incorporating dynamic stretching exercises in your warm-up procedure enhances the flexile of the hip muscles for exercise. Here are a few good options. 

Leg Swings: 

Start with feet apart and then lift the right leg and bring it forward and backwards from the ground in front of you. Keep your back straight and try to suck in your belly button. Repeat with the other leg. (2-3 series of 10-12 swings per leg) 

High Knees: 

Jog in place, shy up your legs as if you are going to embrace your chest. Avoid swinging your arms from the shoulder as you concentrate on elbows pumping and maintaining the right posture. (30-60 seconds) 

Conclusion

Spending time and effort to build and awaken the hips is one of the best investments one can get for a healthy self. Maintaining your health is extremely crucial, and you should not believe any myths or rumours from people with no expertise about hip strengthening and hip replacement surgeries. If you are facing any issue regarding your posture or any other hip-related conditions, consult Dr Rajesh Malhotra, the head orthopaedic professor at AIIMs. He is a highly talented and knowledgeable joint replacement surgeon in delhi. Book your appointment now for the best experience.