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To get stronger hips perform a circuit that includes the following exercises: kneeling front of hip stretch, ball bridge, side-lying leg raise, and single-leg balance. The kneeling front of hip stretch will help stretch out the muscles that, when tight, prevent our butt muscles from working optimally. The ball bridge helps strengthen your primary butt muscle and core muscles. The side-lying leg raise helps strengthen the outside hip muscles, which prevent our knees from caving in when we exercise, and the single-leg balance gets the butt muscles working together with the core and legs in a more functional and upright position.
Here's how to do side-lying clams to strengthen hips:
Reps: 10 per leg
Intensity: Light to moderate
Rest: 30-90 seconds between sets
Starting position: Lie on your right side, knees bent so your heels are in line with your buttocks. Rest your head on your right arm on the floor.
Movement: Keep your feet together as you slowly lift your left knee up toward the ceiling. Pause, then slowly return to the starting position. Finish all reps, then repeat on the left side. This completes one set.
Tips and techniques:
- Throughout the movement, keep your hips stacked and still as if you were lying with your back against a wall.
- Lift your top knee up as high as possible without letting your hip move.
- Exhale as you lift.
Too hard? Lift your top knee a shorter distance.
Too easy? Tie resistance tubing around your upper thighs above your knees, or increase the number of reps.
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.