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Hip activation exercises are designed to strengthen the hip's multi-directional joint and its many muscle groups. These exercises can help improve your biomechanics, allowing your body to move more efficiently and maximising output with minimal effort. Hip activation exercises can target the Gluteus Complex (Gluteus Maximus, Medius and Minimus) as well as the Piriformis, Hip Flexors, Adductors and Abductors. They can also help to relieve tightness in your lower back and prevent overuse and injury.
| Characteristics | Values |
|---|---|
| Hip Activation Exercises | Target the Gluteus Complex (Gluteus Maximus, Medius and Minimus), Piriformis, Hip Flexors, Adductors and Abductors |
| Soft Tissue Therapy | Improve Range of Motion (ROM) and restore responsiveness to the tissue |
| Side Leg Raise | Strengthen the hip adductors |
| Seated March Exercise | Increase strength in the hip and thigh muscles |
| Hip Circles | Improve stability and flexibility in the hips |
| Resistance Band Exercise | Build strength in the hips, thighs, and glutes |
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What You'll Learn
Soft tissue therapy
You can also try a seated march exercise, which helps increase strength in the hip and thigh muscles. Sit on the edge of a chair and, keeping your knee bent, lift your right leg as high as possible, then lower it slowly. Repeat on the other side. Aim for 5-12 lifts with each leg, and do 2-3 sets, increasing the number of repetitions as you get stronger.
Another exercise to try is the side leg raise, which helps strengthen the hip adductors. Stand with your hips and toes facing straight ahead and take small steps to the side, engaging your hip muscles as you move. Take 8-15 steps in one direction, then do the opposite side.
Finally, hip circles are a standing exercise that improves stability and flexibility in the hips. Stand with your feet shoulder-width apart and circle your hips in one direction, then the other. These exercises will help activate your hip muscles and improve your overall hip health.
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Hip circles
To perform hip circles, stand with your feet shoulder-width apart and place your hands on your hips. Keeping your hips and toes facing straight ahead, slowly move your hips in a circular motion, first clockwise, then anticlockwise. Try to keep your upper body still as you do this. Aim for 8–15 repetitions in one direction, then repeat on the other side.
You can increase the intensity of this exercise by using a resistance band. Place the band around your lower thighs and take small steps to the side, engaging your hip muscles as you move.
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Hip adductors
To activate your hip adductors, you can try the side leg raise. This exercise helps to strengthen the hip adductors. You can also try the seated march exercise, which helps to increase strength in both the hip and thigh muscles. To perform this exercise, sit at the edge of a chair. Keeping your knee bent, lift your right leg as high as possible, then lower it slowly. Repeat on the other side.
Before performing any exercises, it is recommended to practice some soft tissue therapy on the hips and connecting musculature to improve the range of motion and restore responsiveness to the tissue. You can do this by sitting and gently rolling over the top of a foam roller, covering the entire area of the hips, from the pelvis to under the "sit bones" or where your hamstrings and thighs connect to the pelvis.
Hip activation exercises help restore biomechanics and optimise movement by strengthening neuromuscular connections. The hip is a multi-directional joint, so there are many different muscle groups to activate and strengthen.
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Hip flexors
Before performing any hip activation exercises, it is recommended to practice some soft tissue therapy on the hips to improve the range of motion and restore responsiveness to the tissue. This can be done by using a foam roller to cover the entire area of the hips, from the pelvis to under the "sit bones".
Other exercises that can help activate the hip flexors include side leg raises, which strengthen the hip adductors, and using a resistance band around the lower thighs while taking small steps to the side. These exercises can be done three to five times per week, gradually increasing the number of repetitions or sets as you build strength.
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Hip abductors
Hip abductor exercises can increase athletic performance, reduce the risk of certain injuries, and promote healthy hip function. They can also help to strengthen the hip area and increase flexibility.
- Lie on your side with your hips stacked. Support your head by folding your floor-side arm under your head. Place your top hand on the floor in front of you as a reminder not to lean forward or backward. Stack and flex both feet. Lift your top leg up just higher than your hip until you feel your hip flex and hold for 2 seconds.
- Face forwards and keep your back straight. Loop a resistance band around your ankles. Stand tall, keeping your back straight, and try not to tilt to the side. Keep your knees straight and your toes pointing forward. Squeeze through your buttock and leg and lift your arthritis leg out to the side, leading with the heel.
- Stand in a half-squat position with a resistance band around your lower thighs. Engage your hip muscles as you slowly take small steps to the side. Take 8-15 steps in one direction, then do the opposite side.
Before performing any hip activation exercises, it can be helpful to practice some soft tissue therapy on the hips and connecting musculature in order to improve your range of motion and restore responsiveness to the tissue.
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Frequently asked questions
Hip circles, seated marches, and side leg raises are all exercises that can help to strengthen hip muscles.
It is recommended that you do hip activation exercises three to five times per week.
Hip activation exercises can help to relieve tightness in the lower back, prevent overuse and injury, and improve stability and flexibility.
You can gauge the success of your hip activation exercises by measuring the increase in your range of motion and the restoration of tissue responsiveness.
To increase the intensity of hip activation exercises, you can add repetitions or sets, use ankle weights, or incorporate resistance bands into your routine.
