Exercises to strengthen hip muscles

This is an automatically translated article.

One of the best ways to keep your hip muscles strong is to strengthen your hip and leg muscles. Flexibility and strengthening hip exercises can be incorporated into your daily workout routine to improve overall health.

1. Benefits of exercises to increase hip muscles

The hip is a large weight-bearing joint of the body, responsible for many activities such as walking, running, sitting, standing, climbing stairs,... The hip is fixed by strong ligaments and muscles, like muscles butt. However, this is a common site for osteoarthritis. To protect the hip joint from degeneration, it is necessary to strengthen the muscles that support the joint. Besides, the hip also controls the movement of the knee. Therefore, it is necessary to exercise to strengthen the hip muscles to help control hip osteoarthritis and recover from knee pain.
The trainer also prescribes hip exercises after total hip replacement if you have a femur fracture or as part of a hip program to treat hip pain. Hip strengthening exercises can also be performed as part of a home exercise program. Exercises should be simple and painless.

2. 4 exercises to strengthen hip muscles

The following exercises help reduce fat on the sides and strengthen the muscles in the hips:
2.1 Straight leg lift How to perform the exercise is as follows:
Lie on your right side; Bend right leg, place left foot on the ground; Slowly raise your upper leg as high as you can without bending at the waist. This helps keep the spine stable. In addition, the practitioner should make sure that the legs are aligned with the torso; Hold for 5 seconds and then slowly lower your leg; Repeat 5 times and then switch legs. 2.2 Isometric Gluteus Medius (Strengthening the gluteal muscles) How to perform the exercise is as follows:
Lie on your side; Put 1 belt around 2 ankles; Lift the upper leg up, pressing on the straps while keeping the knee straight; Hold the pose for 5 seconds; Repeat 10 times and then switch legs. 2.3 Hip flexion How to perform the exercise is as follows:
The practitioner stands up straight; Lift right leg off floor, bending to form a 90° angle at hip; Hold for 5 seconds and then slowly lower your leg; Repeat 5 times and then switch legs.

2.4 Sliding the wall How to do the exercise is as follows:
The practitioner stands upright, back against the wall, feet shoulder width apart; Slowly bend your knees, sliding your back down the wall until your knees are bent at a 45° angle, do not bend too much as this will increase knee tension; Hold the pose for 5 seconds; Begin to straighten your knees, sliding up the wall until you are completely upright; Repeat 5 times. 2.5 Hip press The hip press is a simple exercise, creating flexibility for the groin muscles. The groin muscles provide stability to the hips, helping to control the position of the knees.
How to do the exercise as follows:
Lie on your back, keeping both knees bent, place a small ball, pillow or rolled towel between the knees; Gently squeeze the pillow, hold for 5 seconds and then release; Repeat 10 times, stopping the exercise if the practitioner feels a sharp pain.
2.6 Hip Rotation Stretch This is also known as a figure 4 stretch or piriformis stretch. This is an exercise that allows the hips to rotate freely throughout their entire range of motion.
How to do this exercise:
Sit on the floor with your knees straight; Cross one leg over the other by placing the ankle over the side of the knee (as if sitting cross-legged); Gently pull the knee across the body, hold for 5 seconds; Gently push the knee of your upper leg away from your body until you feel a stretch in your hips; Hold the pose for 5 seconds and then slowly release; Repeat 10 times. 2.7 Ball Bridge Making a ball with the ball at your feet is a great way to improve the strength of your glutes and hamstrings. How to perform the exercise is as follows:
Lie on your back, place a yoga ball under the calf muscle; Squeeze your abs, slowly lift your butt off the ground; When the pelvis is raised, hold the position for 2 seconds; Slowly lower down; Repeat the exercise 10-15 times.
2.8 Hip Hiking Hip hiking is also known as a pelvic floor exercise. This is an exercise that helps the glutes work in a weight-bearing position. How to perform the exercise is as follows:
Stand sideways, one foot on the platform and the other hanging loose; Keeping both knees straight, lower your pelvis to one side so your feet move toward the floor. Both knees should be kept straight, movement coming from the hip joint; When the pelvis has lowered, slowly raise it back to the starting position; Repeat the exercise 10 times. The above exercises can be done 3 to 5 times a week with proper rest to allow the hip muscles time to recover. Practitioners can also choose exercises that strengthen the knees and ankles to ensure that all muscle groups of the lower extremities work. The ankle and knee muscles help control the position of the hips, just like the hip muscles control the position of the knees and ankles. They all operate in a kinematic sequence.

3. Advanced hip exercises

Standing leg raises and hip flexors can be enhanced by placing weight on the legs. Practitioners should start gently and gradually increase the intensity over time. And as the exercises become easier, the practitioner can move on to more advanced hip strengthening exercises. At the same time, 2-3 sets of each exercise can be performed to further improve hip strength and mobility.
Practitioners should stop practicing if they feel discomfort or pain. Also, consult your doctor before starting any new exercise program.
Exercise to keep the hips strong helps the practitioner maintain good balance, walk normally and reduce hip pain. Practitioners should work hard to practice according to the intensity and frequency to get the earliest and most lasting results.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: verywellhealth.com