Exercise Your Hips with this Routine

Following an exercise routine focused on your hips will not only help you cut the fat in this area, but also strengthen your muscles and bones. Check out these hip exercises.
Exercise Your Hips with this Routine

Last update: 17 May, 2021

These hip exercise routines are really useful, especially if you want to strengthen your hips or cut the fat in this area of your body.

If you add them to your routine and combine them with other strength and aerobic exercises, as well as a good diet, you can enjoy their health and aesthetic benefits.

The hips are an important part of the body, and we need to pay attention to them. Unfortunately, it is an area exposed to pain and injury, partly due to the large number of movements it’s involved in. Strengthening this area is a good preventive measure.

Exercise Your Hips with this Routine

A publication on the medical site MedlinePlus details that overuse and trauma from sports can lead to hip injuries and ailments. Likewise, these can occur as a result of bone diseases, such as osteoporosis or osteoarthritis.

In any case, the strengthening of this area will be advisable to provide it with greater stability. In addition, weight control that promotes physical activity is fundamental.

This is because, according to a study published in the Indian Journal of Medical Research, being overweight increases structural damage to the joints, thus constituting a major risk factor for all types of injuries.

The following exercises should be included in a comprehensive routine that allows other parts of the body to be worked as well. With regard to repetitions, sets, and frequency of performance, everything will depend on your physical condition and your previous experience with exercise. To plan these aspects in the best way, you should consult a professional trainer.

1. Side Leg Raises

A woman performing leg raises.

You can do this first hip exercise three different ways. First, it can be done with the legs at 90 degrees:

  • For this exercise, lie on your side, with your legs forming a right angle (90°).
  • Rest one of your hands in front of your chest and the other arm stretched beneath your head.
  • Raise your leg until it’s perpendicular to the floor and go back to the starting position.

On the other hand, it can also be performed with the leg stretched. This exercise adds a variation to the previous one:

  • Stretch the leg that’s at a 90° angle completely.
  • Then, lift it by repeating the above-mentioned movement.

Finally, the most complex variable, which consists of a deep lift:

  • Do the same exercise as above but, this time, raise your body and place the arm on which you had your head at a right angle.
  • From this position, lean on your forearm and perform the exercise.

2. Leg Kick

Taking advantage of the position of the previous exercise, stay in the first position we described. You can leave your head at 90 degrees or on your relaxed arm on the floor, which you can leave stretched or flexed. From this position, do the following:

  • Once in this position, stretch out both legs. One will be supported and the other will be at the hips.
  • In this position, kick your upper leg forward twice. Your foot should be flexed.
  • Then, point your foot and take your stretched leg back as much as you can.
  • Then, flex your foot again and kick twice.
  • After finishing the indicated repetitions, perform the work again, but with the other leg.

3. Dirty Dog Exercise

dirty dog exercise

To do this exercise, place yourself on all fours. You can rest both forearms for a deeper exercise, or stretch your arms.

  • You must raise your leg, which will be in a 90-degree position, sideways without changing its position. The right angle must be maintained at all times.

4. Hip Raise

A short video of a woman performing hip raises.

  • Lying face up with your knees bent and feet flat on the floor, raise your hips until your body forms a straight line from your shoulders to your knees.
  • You should only move your hips, using your glutes to help you. Raise your hips as high as you can.

Once you’ve done this exercise, repeat with a twist: Do the exercise with one leg stretched out.

  • You must raise your hips as if both legs were supported -as shown in the image above-, so you’ll have to make some extra effort.
  • Then, rest the leg you had extended and repeat with the other leg.

It’s very important you don’t move your hips while doing this exercise, although you’re going to want to lower them or they may start to shake. You must be as steady as possible.

The Importance of Protecting Your Hips

Your hips are tied to your abs, glutes, and legs. If they’re healthy, your body will be able to move normally when running, biking, or doing another exercise.

Before you go, make sure you read: The Mental and Physical Benefits of Aerobic Exercise

Likewise, even when suffering from a disease such as osteoarthritis, exercise can – and should – be part of the rehabilitation plan. This is confirmed by a recent study published in the Journal of Osteoporosis.

If you’ve felt hip pain before, it may be a good idea to strengthen this part of your body. Your hips are active when you walk, sit, or do almost any kind of activity and this is the reason why it’s very important to take good care of them.

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  • King, L. K., March, L., & Anandacoomarasamy, A. (2013). Obesity & osteoarthritis. The Indian Journal of Medical Research, 138(2), 185–193.
  • Lesiones y enfermedades de la cadera. MedlinePlus. https://medlineplus.gov/spanish/hipinjuriesanddisorders.html
  • Uusi-Rasi, K., Patil, R., Karinkanta, S., Tokola, K., Kannus, P., & Sievänen, H. (2017). Exercise Training in Treatment and Rehabilitation of Hip Osteoarthritis: A 12-Week Pilot Trial. Journal of Osteoporosis. https://doi.org/10.1155/2017/3905492