Hip Exercises
Click the highlighted exercise title to see a video demonstration of each exercise!
New videos are uploaded weekly - if you don’t see a link yet, don’t worry, the video is on it’s way!
Half Kneeling Hip Flexor Stretch
How: From a half-kneeling position, gently shift your weight forward while keeping your torso upright to feel a stretch in the front of the hip on the down knee side. Avoid arching your low back and keep your core engaged.
Why: Stretches the hip flexors to improve hip extension and reduce anterior hip tightness.
Common Mistake: Arching the low back instead of keeping the stretch in the front of the hip.
How: Start on hands and knees with one leg extended out to the side, then bring your chest up with hands on hips and gently rock your hips back toward your heel.
Why: Improves inner thigh flexibility and hip mobility.
Common Mistake: Rounding the back or shifting away from the stretch.
How: Sit with both knees bent at 90 degrees and rotate your legs side to side without using your hands if possible. Keep your chest tall and move with control.
Why: Enhances hip internal and external rotation for better movement efficiency.
Common Mistake: Leaning back or using momentum instead of controlled movement.
How: Hold dumbbells in front of your thighs and hinge at your hips, lowering the weights while keeping a slight bend in your knees and a flat back. Squeeze your glutes to return to standing.
Why: Strengthens the glutes and hamstrings while improving hip hinge mechanics.
Common Mistake: Rounding the lower back or bending the knees too much.
How: Balance on one leg while hinging at your hips, lowering the weight as your opposite leg extends behind you. Keep your hips level and return to standing with control.
Why: Improves single-leg strength, balance, and hip control.
Common Mistake: Dropping the hips or rounding the back.
How: For an easy set-up, use a decline bench pushed up against a wall. With your upper back supported on a bench, drive through your heels to lift your hips. Squeeze your glutes at the top and lower with control.
Why: Strengthens the glutes for power and hip stability.
Common Mistake: Letting the lower back arch or letting the hips drop.
How: Hinge at your hips to swing the kettlebell back between your legs, then drive your hips forward to swing it up to chest height. Let the movement come from your hips, not your arms.
Why: Develops hip power and strengthens the posterior chain.
Common Mistake: Using the arms to lift the weight or rounding the lower back.
How: Lying on your back with one foot on the ground and the other lifted, press through your heel to lift your hips. Keep your pelvis level and control the movement up and down.
Why: Targets the glutes while improving pelvic control on one side.
Common Mistake: Letting the hips drop or rotate during the lift.
How: Place a band around your legs and step side to side while maintaining a slight squat. Keep tension on the band and avoid letting your knees cave inward.
Why: Strengthens the hips to improve stability and reduce injury risk.
Common Mistake: Letting the knees collapse or standing too tall.