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Unlocking Hip Strength: Physical Therapy Exercises for Improved Mobility



What are the best exercises to strengthen your hips? One of the best exercises to strengthen your hips are glute bridges. This exercise is made even better if you put a resistance band around your knees and add weight onto your hips. Kailua Wellness Center Physical Therapy.
Best exercise to strengthen your hips.

Hip strength is crucial for stability, balance, and overall mobility. Whether you're recovering from an injury or aiming to prevent hip problems, integrating physical therapy exercises into your routine can enhance hip strength and function. Let's explore a variety of evidence-based exercises supported by physical therapy and rehabilitation journals to bolster hip strength.

  1. Hip Bridges:

  • Lie on your back with knees bent and feet flat on the floor.

  • Lift your hips towards the ceiling, squeezing your glutes.

  • Hold for a few seconds, then lower back down.

  • Aim for 2-3 sets of 10-15 repetitions.

  • (Source: Journal of Orthopaedic & Sports Physical Therapy)

  1. Clamshells:

  • Lie on your side with knees bent and hips stacked.

  • Keeping your feet together, open your top knee as far as you can.

  • Hold for a moment, then return to the starting position.

  • Perform 2-3 sets of 10-15 repetitions on each side.

  • (Source: Journal of Physical Therapy Science)

  1. Hip Abduction Side-Lying:

  • Lie on your side with the bottom leg slightly bent for support.

  • Lift the top leg towards the ceiling, keeping it straight.

  • Lower it back down with control.

  • Repeat for 2-3 sets of 10-15 repetitions per side.

  • (Source: Journal of Orthopaedic & Sports Physical Therapy)

  1. Hip Flexor Stretch:

  • Kneel on one knee with the other foot in front, forming a 90-degree angle.

  • Lean forward, keeping your back straight, until you feel a stretch in the front of the hip.

  • Hold for 30 seconds, then switch legs.

  • Perform 2-3 sets on each side.

  • (Source: Journal of Strength and Conditioning Research)

  1. Standing Hip Flexion:

  • Stand tall, holding onto a stable surface for support if needed.

  • Lift one knee towards your chest while maintaining balance.

  • Lower it back down and repeat on the other side.

  • Aim for 2-3 sets of 10-15 repetitions per leg.

  • (Source: The American Journal of Sports Medicine)

  1. Single-Leg Deadlifts:

  • Stand on one leg with a slight bend in the knee.

  • Hinge at the hips, lowering your torso while lifting the non-standing leg straight behind you.

  • Keep your back straight and return to the starting position.

  • Perform 2-3 sets of 8-12 repetitions on each leg.

  • (Source: Journal of Orthopaedic & Sports Physical Therapy)

Remember to perform these exercises with proper form and control. Start with a manageable number of repetitions and sets, gradually increasing intensity as your hip strength improves. Consult with a physical therapist or healthcare professional before starting any new exercise regimen, particularly if you have existing hip issues or injuries.

Incorporating these scientifically-backed physical therapy exercises into your routine can lead to stronger, more mobile hips, enhancing your overall quality of life and reducing the risk of hip-related problems.


To learn how to strengthen your own hips book an appointment with our physical therapist at Kailua Wellness Center by calling (808) 261-8181.

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