Strong hips are crucial for a balanced and mobile body, yet weakness in this area is a common issue. There are two main reasons for this:

1. Sedentary Lifestyles: Spending prolonged hours sitting at a computer, driving, or watching TV
2. Limited Hip Movement: Even for those who maintain a regular walking routine, this generally lacks hip rotation and side-to-side motion which is necessary to engage key muscles vital for healthy and happy hips

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In this post, I’ll show you three accessible exercises perfect for beginners: the Clamshell, Side-Lying Leg Lifts, and Glute Bridges. These exercises will increase hip strength while being gentle on your joints!

Targeting Your Glutes and More

Your glutes are composed of three muscles that play a vital role in pelvic stability and hip control. The exercises outlined here will primarily target these muscles, but they will also engage your core, inner thighs, and hamstrings, giving you a well-rounded workout!

Clamshell and Side-Lying Leg Lifts: Empowering the Gluteus Medius and Minimus

The initial two exercises, the Clamshell and Side-Lying Leg Lifts, will work the gluteus medius and minimus. These muscles are located towards the side of your hip and it is common for these muscles to become weak. They are strengthened by rotation and moving side to side, which is not something we tend to do often in our daily lives.

Clamshell

How to perform the Clamshell:

• Lie on your side with your legs bent at a 90-degree angle, stacking your hips and shoulders. Your head can rest on your arm or hand, and your feet should be in line with your shoulders and hips.
• Open your knees like a clamshell, while keeping the insides of your feet touching. 
• Slowly close your knees back together.

Tips:

• Keep your core engaged throughout the exercise to maintain stability.
• Avoid letting your body rock back and forth

Side-Lying Leg Lifts:

How to perform Side-Lying Leg Lifts:

• Lie on your side with your bottom leg bent 90 degrees for stability, and your top leg straight. Your head can rest on your arm or hand.
• Lift your top leg towards the ceiling, keeping it straight with your knee facing forward.
• Slowly lower your leg back down without letting it touch the bottom leg.

Tips:

• Keep your core engaged and avoid letting your body rock back and forth.
• Only lift your leg as high as you can without letting your hips tilt back (it might not go very high, especially in the beginning, but that’s okay!).

Glute Bridges: Activating the Gluteus Maximus

The Glute Bridges exercise zeroes in on the gluteus maximus, the largest glute muscle and one of the largest muscles in the body. Strengthening this muscle improves hip extension and overall hip strength, making it an essential addition to your routine.

How to perform Glute Bridges:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Engage your glutes and core, then lift your hips off the ground, forming a straight line from your shoulders to your knees.
• Hold the bridge position for a brief pause, then lower your hips back down.

Tips:

• Squeeze your glutes at the top of the movement to maximize muscle engagement.
• Keep your feet aligned (don’t turn them out) to avoid knee strain.
• Keep your inner thighs engaged to avoid your knees opening to the sides.

Important for all three: Don’t rush! Focus on slow controlled movements to engage the targeted muscles effectively.

Start with 5-8 reps of each, taking a short break in between each exercise. Repeat 2-3 times. As you build your strength you can increase the number of reps you perform in each set.

Enjoy your journey to stronger, happier hips!