Hip Strengthening Exercises

The hip-joint is often also known as 'large ball and socket joint', because the round head of the thigh bone fits into the cup of the pelvis bone. The strong ligaments as well as muscles, which surround the hip-joint, keep the hip-joint in place. However, the hip-joint is also a joint, which can be very prone to osteoarthritis. So that the daily wear and tear, does not take its toll on the hip-joint, it is necessary, that the hip strengthening exercises are practiced regularly. At the same time, the hip-joint is also very susceptible to injuries, more so because it is one of the most movable joints in the body and it has been entrusted with the task of bearing the weight of the body.

Exercises for Hip Strengthening

Hip injuries and pain can be as a result of arthritis, muscle strains, stress fractures, etc. We will now see hip strengthening exercises for women and men, which will not only cure hip injuries, but also prevent hip injuries.

Straight Leg Raise
This is a wonderful hip strengthening exercises for runners and commoners. It strengthens the muscles, which bend the hip and straighten the knee. To do this exercise, lie on your back, with your knees bent and feet flat on the floor. Extend one leg off the floor, tighten the quadriceps muscles and at least straighten the knee, if you can not lock it. Keeping the knee locked, raise the leg about two feet off the ground. However, make sure you do not arch your back. Hold in the same position, till you count till 10. Slowly lower your leg, relax and repeat the exercise on the other leg.

Leg Lifts
This hip exercise, strengthens the hip flexors, however, it is important, that you do this exercise carefully. To do this exercise, lie on your right side, bend your right leg and place it front of you. Ensure your left leg is on the ground. Slowly lift your left leg off the floor and hold for a count of 10. Bring your leg down, and repeat the exercise on both the legs.

Back Kick
This exercise is also known as donkey exercise. It increases the backward mobility and strength of the hip-joint. Sit on your fours and place your hands at a comfortable distance away from your body. Slowly lift your right leg and extend it straight out in the air. When your leg is extended, make sure that your weight is balanced on both the sides. Hold the position for 10 counts, lower the leg and repeat the exercise on both the legs.

Hip Flexion
This is another exercise, which helps in strengthening the hip flexors. To do this exercise, stand up straight closer to come support. Lift any one of your leg off the floor. Bend it in your knees and lift it up, to make a 90 degree angle at the hip-joint. Hold in the position for 5 seconds and without moving your body, just move your knee outside and hold again for 5 seconds. Bring the knee back in front of you and slowly lower the leg. Repeat this exercise for 5 times on both the sides. Initially while doing this exercise, you may find it difficult, however, be persistent, so that you reach your goal.

When you are doing the hip strengthening exercises, if you experience any discomfort, discontinue the exercise and talk to your physician. Once you have got used to these hip strengthening exercises, you can advance these exercises, by using ankle weight, but do not be overtly ambitious and use very heavy weight.