Hip Strengthening Exercises (8 Key Movements)

  1. Clamshell

This strengthens the side hip muscles (gluteus medius) that stabilize the pelvis.

  • How to do it: Lie on your side with knees bent and feet together. Keep your feet touching and slowly lift your top knee up, like a clamshell opening. Do not let your body roll backward.
  • Hold: Hold the top position for 3 seconds.
  • Repeat: Repeat 10-15 times on each side.
  1. Side-Lying Straight Leg Raise

This targets the gluteal muscles on the side of your hip and thigh.

  • How to do it: Lie on your side with your bottom leg slightly bent for balance. Keep your top leg straight and slowly lift it up toward the ceiling. Keep your toe pointing forward, not up.
  • Hold: Hold at the top for 3 seconds.
  • Repeat: Repeat 10 times on each side.
  1. Glute Bridge

This strengthens your buttock muscles (glutes) and the back of your thighs (hamstrings).

  • How to do it: Lie on your back with knees bent and feet flat. Squeeze your butt muscles and lift your hips up off the floor until your body is straight from your shoulders to your knees.
  • Hold: Hold the top position for 5 seconds.
  • Repeat: Slowly lower back down. Repeat 10 times.
  1. Standing Hip Abduction (Side Leg Raise)

This helps strengthen the muscles you use to keep your pelvis level when standing or walking.

  • How to do it: Stand tall holding onto a chair or wall for balance. Slowly lift one leg straight out to the side. Keep your toe pointing forward. Don’t lean away from the leg you are lifting.
  • Hold: Hold at the top for 3 seconds.
  • Repeat: Repeat 10 times on each side.
  1. Quadruped Hip Extension (Donkey Kick)

This exercise strengthens the main buttock muscles (gluteus maximus).

  • How to do it: Start on your hands and knees. Keep your back flat. Slowly lift one bent leg up toward the ceiling, pushing through your heel. Do not arch your back.
  • Hold: Hold the top position for 3 seconds.
  • Repeat: Repeat 10 times on each side.
  1. Fire Hydrant

This strengthens the deep hip rotators and glute muscles.

  • How to do it: Start on your hands and knees. Keep your knee bent and slowly lift your leg out to the side, like a dog lifting its leg. Keep your back flat and still—only your hip should move.
  • Hold: Hold at the top for 3 seconds.
  • Repeat: Repeat 10 times on each side.
  1. Mini-Band Walk (Side Stepping)

This is an excellent functional exercise for walking and climbing stairs.

  • How to do it: Place a resistance band around your ankles or above your knees. Stand with knees slightly bent. Take small steps sideways, keeping your toes pointed forward and maintaining tension on the band.
  • Hold: No hold, continuous movement.
  • Repeat: Walk 10 steps in one direction, then 10 steps back.
  1. Single Leg Stance

This improves balance and stability in the hip and pelvis.

  • How to do it: Stand next to a wall or chair for light support. Lift one foot off the floor and balance on the other leg. Keep your hips level and your core tight.
  • Hold: Hold the balance for 30 seconds.
  • Repeat: Repeat 3 times on each side.

Sources:

 

  • Orthopaedic Societies: Organizations like the American Academy of Orthopaedic Surgeons (AAOS) publish resources and recommendations for post-operative and non-operative hip and knee strengthening.
  • Sports Medicine/Rehabilitation Journals: References often come from research published in journals like the Journal of Orthopaedic & Sports Physical Therapy (JOSPT), which outlines specific strength training parameters (like for gluteal muscle activation).