Advertisement

How can I strengthen my hips?

Edward Phillips
Physical Therapy
Here's how to do quadruped single leg lifts to strengthen hips:

Reps: 10 on each side
Sets: 1-3
Intensity: Light to moderate
Tempo: 3-1-3
Rest: 30-90 seconds between sets

Starting position: Position yourself on hands and knees ("all fours") on the floor.

Movement: Extend your right leg behind you, slowly lifting it up to hip level. Pause, then return to the starting position. Finish all reps, then repeat with your left leg. This completes one set.

Tips and techniques:
  • Keep your shoulders and hips even.
  • Maintain a neutral spine.
  • Contract your abdominal muscles throughout.
Too hard? Lie on your stomach, resting your chin on your hands. Slowly lift one leg off the floor. Pause, then slowly return to the starting position. Finish all reps, then repeat with the opposite leg.

Too easy? Add 1- to 3-pound ankle weights.

Continue Learning about Strength Training & Exercise

Tone Your Muscle to Preserve Your Mind
Tone Your Muscle to Preserve Your Mind
Lindsey Vonn, the Olympic skier, challenged a flock of celebs at the 2013 Met Gala, saying they were half her weight but skinny fat, pointing out they...
Read More
What are the phases of a strength training repetition?
Jonathan PenneyJonathan Penney
A repetition has 3 movements. You have concentric, adding force to the body. Isometric is holding th...
More Answers
Easy At-Work Exercises for Nurses
Easy At-Work Exercises for NursesEasy At-Work Exercises for NursesEasy At-Work Exercises for NursesEasy At-Work Exercises for Nurses
No time for the gym? Tone trouble spots during your shift with these moves.
Start Slideshow
The Right Way to Lift Weights
The Right Way to Lift Weights

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.