The list of muscles that move the hip is long because the hip does so many
things. It flexes forward, extends back, pulls the leg side-ways and away from the
body, the hip pulls the leg back into the center of the body, and rotates the hip
both internally and externally. Exercises for well functioning hips should include
those that work the hip in all of those movements. Body weight exercises like
push-ups and squats are good choices along with many other variations of
crunches and movements such as planking and bridges. The possibilities are endless
when you include stabilities balls, medicine balls, dumbbells, etc.
Modifications for these exercises can be made for individuals with physical
limitations.
Upright posture with abdominal bracing. Contract the abdominal muscles and tilt
the pelvis backwards. Your abdomen should come toward your back. Lengthen
your spine and gently tilt forward. Focus on isolating the pelvis and improving
mobility in the lower spine.
Chair squat. Upright posture with abdominal bracing. Stand with your feet
hip width apart and your toes turned out slightly. Keep your chest lifted and your
chin parallel to the floor. Shift your weight back into your heels as your hips begin
to push forward. As you lower your hips downward and back, the knees bend and
start to shift forward slowly. Try to prevent your knees from moving too far
forward past the toes. Keep the abdominal and core muscles engaged
and try and keep your back flat. While maintaining the position of your back,
chest, and head and with the abdominals engaged, exhale and return to the starting
position by pushing your feet into the floor through your heels. Keeping the
heels flat on the floor.
Squat without a chair. Upright posture with abdominal bracing. Stand with your
feet hip width apart and your toes turned out slightly. Keep your chest lifted and
your chin parallel to the floor. Shift your weight back into your heels as your hips
begin to push forward. As you lower your hips downward and back, the knees bend
and start to shift forward slightly. Try to prevent your knees from moving to far
forward past the toes. Keep the abdominal and core muscles engaged
and try and keep your back flat. While maintaining the position of your back,
chest, and head and with the abdominals engaged, exhale and return to the starting
position by pushing your feet into the floor through your heels. The hips and
torso should rise together. Keeping the heels flat on the floor.
Upright posture with abdominal bracing with your elbows close to your sides and
directly under your shoulders palms are down and fingers facing forward.
Contract your thigh muscles to straighten your legs strongly and flex your ankles.
Tucking your toes towards your shins. Slowly lift your torso and thighs up. Keep
your torso and legs rigid. Do not allow any sagging in your rib cage or low back.
Keep the shoulders away from the ears. No shrugging. Your shoulder should be
directly above your elbows with your palms facing down the entire exercise.
Try holding this position for five seconds or more. Keep the core tight as you
gently lower your back towards the starting position.
Upright posture with abdominal bracing, stand with feet slightly apart. Slowly lift
one leg straight backwards without bending your knee, pointing your toe, or
bending your upper body forward. Do not arch your lower back. Hold position for
one second. Slowly lower your leg. Pause. Repeat with the other leg.
Alternate legs until you have done eight to fifteen repetitions with each leg. Rest,
and then do another set of eight to fifteen alternating repetitions. Add modifications
as you progress.
Upright posture with abdominal bracing, stand with feet slightly apart. Slowly lift
one leg forward without bending your knee, pointing your toe, or bending your
upper body forward. Hold position for one second. Slowly lower leg. Pause. Repeat
with other leg.
Upright posture with abdominal bracing, hold on to a wall for balance if needed, keep
shoulders pulled back, and chest and head high throughout the move. Swing
one leg forward and backward, keeping the swinging knee straight with a slight
comfortable bend on the supporting leg. Swing your leg up just high enough to
where you feel a slight tightness in the back of the leg. At the end of the move
swing your leg back just enough until you feel a slight tightness in the hip flexors at
the front of the hip. Keep your belly button pointed forward all the time. On
the back swing keep your abdominal brace tight. Make sure the movement
comes from the hip. Repeat on the other side.
Upright posture with abdominal bracing, hold on to wall for balance if needed,
keep shoulders pulled back, and chest and head high throughout the move.
Bend one leg for the exercise. Swing the bent leg forward and backward keeping
the swinging knee straight and a slight comfortable bend on the supporting leg.
Swing your leg up just high enough until you feel a slight tightness at the back of
the leg. Keep your belly button pointed forward all the time. On the backswing
keep your abdominal brace. Keep toes of both legs pointed forward and upward all
the time. Make sure the movement comes from the hip. Repeat on the other side.
Upright posture with abdominal bracing. Tighten the abdominal muscles. Shift
body to one side. Try to raise the hip up and down while maintaining abdominal
bracing.
Upright posture with abdominal bracing with feet slightly apart. Hold table or chair
for balance. Slowly lift one leg to the side, six to twelve inches out to the side. Keep
your back and both legs straight. Don’t point your toes downward, keep them
facing forward during this exercise.
When ready to advance practice performing side steps. Slowly lift one leg
to the side six to twelve inches out. Slowly lower this leg to the floor and step
to the side. Repeat this movement. Keep back and knees straight through out the
exercise.
Upright posture with abdominal bracing. Start with feet parallel to each other.
practice moving once foot in front of the other. The heel of one foot should be in
front of the toes of the other foot. Practice holding this exercise for a few seconds.
Start with feet parallel to each other. Practice moving one foot in front of the
other. The heel of one foot should be in front of the toes of the other foot. Now,
begin by moving the rear foot and placing it in front of the other foot while
maintaining your balance.
Upright posture with abdominal bracing, stand next to a sturdy object at your side
that you can hold on to for balance. Raise both arms above your head. Place one
foot flat in front of you and one foot well behind you. You should feel a slight
stretch in the groin. Bend your knees and lower your body towards the floor. Do not
let your front knee go past your toes and keep your front leg at a ninety-degree
angle. Return to the starting position.
Upright posture with abdominal bracing and stand with both feet together. Place
arms down by sides. Close one eye, then practice standing in place for a few
seconds. Progress to closing both eyes.
Lie on your back with your feet flat on the floor approximately hip distance apart
keep your torso in one flat piece. Press your feet into the matt and squeeze your
butt as your lift as you lift your hips up off the mat. Squeeze your gluteus and try to
lengthen through the front of your hips. Maintain a neutral spine as you come
back down to the mat.
Position your hands and knees on the mat. Lift your knees off the floor and
move your feet back slightly with your toes curled under until your body is in a
straight line. Including your pelvis. Keep your head inline with the rest of the body
to prevent strain on the neck. Keep your arms perpendicular to the floor and engage
your core muscles. Press your body weight evenly into both hands. Keep your
legs straight and lengthen through the heel. Hold the position from ten to fifteen
seconds. Come back to your hands and knees and rest. Repeat the exercise.
Position your hands and knees on the mat, with your knees under your hips,and
your hands directly under your shoulders. Engage your abdominals
muscles keeping your spine in a neutral position avoid arching and sagging.
Move the opposite arm and leg simultaneously. Lift the leg off the floor
until parallel to the floor. Legs should not be lifted above hip height. Slowly raise
and straighten the opposite arm and lift off the floor until parallel to the floor. Your
head should remain an extension of your spine. Do not lift your head. Gently lower
back to starting position, maintaining balance and stability in the shoulders,
pelvis and torso.