If your symptoms don't improve after 2 weeks, phone the Musculoskeletal (MSK) Helpline (only available in some health board regions). Keep your back flat and core engaged. Jump up into the air as high as you can and straighten out your legs. Swing the kettlebell between your legs, and then stand back up and use the momentum from your hips to swing the weight to chest height. name, location or any personal health conditions. Push through your left foot to stand back up (that's 1 rep) and move right into the next step-up. A person should perform … That's 1 rep. Take a big step (about 2 feet) out to the right. Stand upright with your feet about hip-width apart, core engaged, and chest lifted, with a looped mini resistance band around the balls of both feet. You should feel your hip flexors in the lifted leg working, and your glutes on the stabilizing leg working. As the name may suggest, this exercise is great for strengthening our hip flexors and increasing mobility. Land with a soft knee (that's 1 rep) and step back immediately into another lunge. Slowly drive your right knee toward your chest, pause for a second, and then place your foot back on the bench. Makeup: Risako Matsushita. Hold the dumbell with both hands at your chest. Slowly lower your leg back down. To revisit this article, visit My Profile, then View saved stories. That's 1 rep. That's 1 rep. Loop a mini resistance band around the balls of your feet and lie faceup in front of a bench, chair, or step. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Use of this site constitutes acceptance of our User Agreement (updated 1/1/20) and Privacy Policy and Cookie Statement (updated 1/1/20) and Your California Privacy Rights. "The dynamic action of the moving leg adds an even greater challenge to the bottom glute working to isometrically hold the body weight in that solid position," says Miranda. Pause for a second, and then push off your right leg to return to starting position. © 2020 Condé Nast. Let your left foot hover, and keep most of the weight in your right foot. These video shows the whole movement so don't worry if you can't do it all. in journalism from the SI Newhouse School of Public Communications at Syracuse University, a personal trainer certification from the American Council on Exercise (ACE), and a CPR certification from the American Red Cross. Dynamic Warm-up:Do this circuit before any of the other exercises. The weights should frame your right knee, and your left leg should be straight. Keep your back flat and shoulders retracted; don't round forward or arch your lower back. Place a looped mini resistance band just above your knees. Read this in-depth article to learn the importance of the psoas muscle, how to find your psoas, how to test if your psoas is tight or weak, and how to stretch and strengthen your psoas. Hip-Strengthening Exercises: Choose a few of these exercises to do as a circuit—Miranda suggests doing half one day and half another. Start by doing 5 repetitions of each exercise, 3 times a day. Hinge forward at the hips and push your butt back as you bend your knees to reach down and grab the long band between your legs. Engage your core, tuck your butt, and make sure your lower back is flat. Push through your heels and squeeze your glutes to lift your hips of the floor. Lifting your leg back and forward is one repetition. Pushing your knees to the floor and then releasing is one repetition. Ad Choices, 12 of the Best Hip-Strengthening Exercises. Gifs and image: Photographer: Katie Thompson. You could do these moves all together as a single workout, or, as Miranda suggests, split them in half and do the first part one day and the second part another—"but do the warm-up with each one," she says. Whether she is biking home from work, deadlifting, kicking a heavy bag, or pouring all of her effort into a bootcamp class, it's important to her to find time in her busy day to work out. Step back down with your left foot, then step your right foot back about two feet behind the left and lower immediately into a reverse lunge. Add an extra 1 or 2 repetitions every few days as long as you feel comfortable. This exercise should be done while lying on your back. But actually strengthening the hip area is something that will not only make you feel better, but help you move better, too. When your foot hits the ground, hinge forward at the hips, push your butt back, and bend your right knee to lower into a lunge. Place your heels on the bench. That's 1 rep. Lie on your side. For that reason, she says that doing the first three moves "would be a fantastic warm-up before any workout.". Brace your core and bend your knees to lower down into a split squat. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. You should do this exercise while lying down. Slowly drive your right knee up and out in front of you, stopping when it reaches hip height. Repeat with your left leg. Stop these exercises if they make your symptoms worse, or cause new pain. Basically, they do a lot, and when they're weak or tight or otherwise not working in an optimal way, you can not only end up with cranky hips, but other body parts may overcompensate and take on too much work—leaving you with other, seemingly unrelated, issues, like knee pain.