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What's a good exercise for the hips?

Rick Olderman
Physical Therapy
The hip tubes exercise strengthens the hip muscles (gluteals) and translates strength gains to walking or sports because performing it correctly requires stabilization of the entire body in a standing position.

If you have difficulty balancing, begin this exercise without an exercise tube and lightly hold on to a stable surface for assistance. Once your balance has improved, stand and place an exercise tube or stretch band under both feet where your heels meet the arches of your feet. Raise the handles by bending your elbows as in the picture below. Raise your right foot off the floor approximately 1/2 inch. Slightly rotate your right knee outward while maintaining a square (neutral) pelvis and facing forward. Soften the left knee and be sure you are bearing weight through the arch or heel of the left foot, not the toes. While keeping your right foot lifted 1/2 inch from the floor, move it out to the side and then back in (4 to 12 inches). Make the movement smooth and slow while maintaining your square pelvis, soft left knee, and bearing your weight through the left arch or heel; maintain a tall spine without leaning. Perform 15 repetitions without allowing the right foot to touch the floor. Switch legs. Repeat 3 times on each leg.
Fixing You: Back Pain: Self-Treatment for Sciatica, Bulging and Herniated Disks, Stenosis, Degenerative Disks, and other diagnoses.

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The ball bridge is a good exercise for the hips and buttocks.

Preparation

  1. Lie on a stability ball (ball between shoulder blades) with hands on hips. Place feet flat on floor with toes shoulder-width apart and pointing straight ahead. Allow the back to curve over the ball so that your buttocks are near the floor.

Movement

  1. Draw your belly button inward to activate your abdominals.
  2. Lift pelvis until knees are bent at a 90-degree angle and the body forms a straight line from shoulders to knees.
  3. Slowly lower pelvis toward the floor.
  4. Repeat as instructed.

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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.