ActiveWorkoutsStrengthen and relieve tight hips with one resistance and these three exercisesThese mobility exercises will strengthen your hip flexors to help keep them pain-freeWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsStrengthen and relieve tight hips with one resistance and these three exercisesThese mobility exercises will strengthen your hip flexors to help keep them pain-freeWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
These mobility exercises will strengthen your hip flexors to help keep them pain-free
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Shutterstock)
(Image credit: Shutterstock)
If you spend the majority of your day sitting down, it’s common for your joints to get a little stiff, sore and creaky, particularly your hips. Stretching can certainly help, but it’s also key to strengthen these muscles to improve your overall hip health and keep the pain at bay. These three exercises will help do just that and you don’t even need to go to the gym to do them. All you’ll need is a smallresistance band.
According to theHospital for Special Surgery, when our hips aren’t in use (such as being sat down for long periods of time) it puts our “hip flexors in a compressed position, causing them to shorten and tighten up”. Not only will this make everyday tasks more difficult, as it affects our ability to move correctly, but it’ll affect your athletic performance too, such as your ability to squat deep or run fast. This is why it’s so important to make sure we keep them strong and mobile and these three exercises are a great way to do this.
1. Banded clamshells
(Image credit: Getty Images)
(Image credit: Getty Images)
Reps/time:30 seconds per sideRounds:2
According to theNational Academy of Sport Medicine, clam shells are excellent for increasing hip stability, as they strengthen your glute medius. When this glute muscle is weak, your hips may become unaligned (for example, you slouch to one side), which can then lead to pain in the lower back and poor movement. Clamshells however, strengthen the glute medius, keeping your hips aligned to stop this from happening.
To perform:
This is a small movement, so don’t worry if you can’t open your legs very wide. Also the resistance of your band will affect this.
2. Banded marches
(Image credit: Getty Images)
(Image credit: Getty Images)
Reps/time:15 per sideRounds:2
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Although this is a very simple exercise, each time you raise your leg you should feel your hips and glutes working, while the resistance band will add an extra challenge. You can perform them either led down (like in the picture above) or standing if you struggle with floor-based exercises. If you want to make the exercise more challenging, hold your leg for one to two seconds in the raised position, before lowering it back down to the floor.
To do:
3. Banded lateral walks
(Image credit: Shutterstock)
(Image credit: Shutterstock)
Sets/time:30 secs per sideRounds:2
To do:
If you have no home gym equipment, then here’s five hip mobility exercisesthat you can do using just your bodyweight, or someexercises you can do straight from your working deskas they’re all seated. Another option is investing in agood massage gun, as these can also help relieve sore, tight muscles. We particularly love theBob & Brad Air2 Mini, not only is it just as good as the Theragun Mini, but it’s also half the price.
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