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Hip exercises – Strengthen and improve the mobility of your hips
The hips play a central role in body movement, stability and strength. Whether you are training for performance, rehabilitation or everyday function, hip training is essential to improve mobility, reduce injury risk and strengthen the lower body.
Many people suffer from stiff or weak hips, often due to a sedentary lifestyle or unbalanced exercise. By including hip exercises in your routine, you can prevent lower back and knee pain, improve your posture and optimize your performance in everything from strength training to running and yoga.
In this guide, we go through the benefits of hip training, basic exercises, common mistakes and how you can create a sustainable exercise routine. In addition, we explain how Fascia Clinics can help you optimize your hip function with fascia treatment and individually tailored exercises.
The benefits of exercising your hips
Exercising your hips provides a range of health benefits and can improve your performance in many different forms of exercise.
1. improved stability and balance
The hips act as a link between the upper and lower body. Strong hip muscles help to stabilize the pelvis and prevent overloading of the knees and lower back.
2. increased mobility and flexibility
Many people experience stiff hips, which can affect posture and limit mobility. By working on mobility exercises, you can increase flexibility and reduce hip stiffness.
3. reduced strain on the back
Weak or stiff hips can cause the lumbar spine to compensate, increasing the risk of back injury. By strengthening your hips, you can improve your posture and reduce strain on your spine.
4. support for functional movements
Hips are involved in everything from walking and running to sitting and lifting objects. Strong and flexible hips make everyday movements easier and more gentle on the body.
Basic hip exercises for all levels
Here are some effective hip exercises suitable for both beginners and experienced exercisers:
1. Hip lift (Glute Bridge)
Muscles activated: Glutes, hamstrings and core
Implementation:
- Lie on your back with your knees bent and your feet on the floor.
- Press your heels into the ground and lift your hips upwards until your body forms a straight line from shoulders to knees.
- Hold the position for 2-3 seconds before lowering your hips again.
2. outcomes
Muscles that are activated: Hip flexors, glutes and thigh muscles
Implementation:
- Stand with your feet hip-width apart.
- Take a step forward and lower your body until your back knee almost touches the ground. The upper body should be upright.
- Push yourself back up to the starting position and repeat with the other leg.
3. Side steps with ties
Muscles activated: Glutes and abductors
Implementation:
- Have an elastic band between your ankles. Take steps to the side so your leg has to work against the strength of the band.
- Choose whether you want to change direction or walk several steps in one direction.
Hip training for different goals
1. to build strength
Focus on heavy exercises such as deadlifts, squats and single-leg exercises (e.g. Bulgarian lunges).
2. to improve flexibility
Include dynamic mobility exercises, such as deep squats and hip circles, and static stretching after exercise.
3. to strengthen the hip joints
Include stabilizing exercises such as side walking with rubber bands and single-leg balance exercises.
Common mistakes in hip trainingg
Incorrect technique – Performing exercises with poor form can lead to injury and ineffective training.
Overloading – Too much weight or too many repetitions without sufficient recovery can increase the risk of overload.
Forgetting about flexibility – Strength training without working on flexibility can create imbalances and stiffness.
Mobility and stretching for the hips
Regular stretching reduces stiffness and increases mobility.
Duvan-stretch: Sit on a mat. Bring one leg in front of you with a bent knee and the other leg behind your body. Lean forward and support yourself on your hands or forearms.
Hip flexor stretch: Stand in a lunge with your back knee on the floor and gently push your hip forward.
Seated stretch for the glutes: Sit with one leg over the other. The knee should be bent. Grasp the upper leg and press the knee against the opposite shoulder. Keep your lower back slightly arched during this time.
Injury prevention exercises for the hips
Side walking with rubber bands: Strengthens the stabilizing muscles of the hip.
Clamshells: An effective exercise to activate the glutes and improve stability.
Tips to create a sustainable exercise routine for your hips
Vary your training – Combine strength, flexibility and stability training.
Exercise regularly – 2-3 times a week is enough to see improvements.
Listen to your body – Adapt your training if you experience pain or discomfort.
How Fascia Clinics can help you strengthen and stabilize your hips
At Fasciaklinikerna, we offer treatments and advice to optimize your hip function. Through fascia treatment and individualized exercises we can:
Reduce stiffness and pain in hip joints and muscles.
Improve mobility by dissolving densities in the fascia.
Strengthen the stabilizing muscles of the hip to reduce the risk of injury.
Want to improve your hip strength and mobility? Visit fasciaklinikerna.se fasciaklinikerna.se and book a consultation today!
