6 Exercises for Healthy and Strong Hips | Improve Mobility & Strength Naturally

🍑 6 Exercises for Healthy and Strong Hips

✅ Fact Checked 📚 Evidence Based 🏋️‍♀️ Trainer Approved

Hi, I’m Lisa Rey. Today, I want to share something that completely changed how I move, train, and even feel day to day: taking care of my hips. Most of us never think much about them until they start to ache or feel tight. But the truth is, your hips play a huge role in almost everything you do — from walking and running to sitting and standing, your hips are constantly at work.

When I first started my fitness journey, I focused mainly on my abs and legs. I didn’t realize how important hip strength and mobility were until I began feeling lower back pain and stiffness. Once I started adding hip-specific exercises into my routine, my posture improved, my movements felt smoother, and my overall strength increased.

If you spend a lot of time sitting, have tightness in your lower back, or want to move with more power and control, this guide will help. I’ll share six of my favorite exercises that target the hips for strength, mobility, and long-term joint health.

💪 Why Hip Strength and Mobility Matter

The hips are one of the largest and most powerful joints in the body. They connect your upper and lower halves, allowing you to bend, twist, run, and lift with stability. When your hips are strong and flexible, everything else in your body benefits. But when they’re weak or tight, your body compensates in unhealthy ways, which can cause pain in your knees, lower back, or even shoulders.

Here’s what I’ve learned about the benefits of strong, healthy hips:

• They improve posture and balance.
• They reduce the risk of injury during workouts or sports.
• They help maintain proper movement patterns.
• They increase overall power and athletic performance.
• They make everyday activities, like walking and climbing stairs, much easier.

Whether you’re a gym lover, a runner, or someone who just wants to stay active and pain-free, hip exercises should be a regular part of your fitness routine.

🧠 The Muscles That Make Up Your Hips

Understanding the muscles around your hips helps you train smarter. Here’s a quick breakdown of the main ones:

• Gluteus Maximus: The largest glute muscle and your main hip extender. It powers movements like squats and climbs.
• Gluteus Medius and Minimus: Smaller glute muscles that stabilize the pelvis and control side-to-side movement.
• Hip Flexors: These connect your thighs to your pelvis and help lift your legs. Tight hip flexors are common in people who sit often.
• Adductors: The inner thigh muscles that pull your legs together and support balance.
• Abductors: The outer thigh muscles that move your legs away from the body and help with stability.

When these muscles are balanced, your hips move freely and your lower body feels strong and stable.

🔥 1. Glute Bridges

This is one of the first exercises I ever tried for hip strength, and it’s still one of my favorites. It’s simple, effective, and great for beginners.

Muscles worked: Glutes, hamstrings, and hip flexors

How to do it:

1. Lie flat on your back with your knees bent and feet flat on the floor.
2. Keep your arms by your sides with palms facing down.
3. Press your heels into the ground, squeeze your glutes, and lift your hips toward the ceiling.
4. Hold the top position for two to three seconds, then slowly lower back down.
5. Repeat for 12 to 15 reps.

My tip: Keep your abs tight so you don’t arch your lower back. Focus on driving through your heels and squeezing your glutes at the top.

Why it works: Glute bridges strengthen the posterior chain, improve hip mobility, and activate muscles that often get lazy from sitting. Once you’re comfortable, you can make it harder by lifting one leg off the ground or adding a resistance band.

🔥 2. Clamshells

This move might look easy, but it targets small stabilizing muscles that are crucial for hip strength. I used to underestimate it until I noticed how much it helped with my balance and knee alignment.

Muscles worked: Glute medius, glute minimus, and hip abductors

How to do it:

1. Lie on your side with your knees bent at a 90-degree angle.
2. Keep your feet together and your head resting on your arm.
3. Keeping your feet touching, lift your top knee as high as you can without moving your hips.
4. Slowly return to the starting position.
5. Do 15 to 20 reps on each side.

My tip: Add a small resistance band above your knees for more intensity. Keep your core engaged so your hips stay stable.

Why it works: Clamshells strengthen the smaller glute muscles that stabilize your hips and pelvis. This helps prevent injuries and improves performance in running and squatting.

🔥 3. Hip Thrusts

If you’ve ever wanted stronger glutes and better hip power, hip thrusts are a must. They build strength and mobility while improving posture and pelvic stability.

Muscles worked: Glutes, hamstrings, and hip extensors

How to do it:

1. Sit on the ground with your upper back resting against a bench or sofa edge.
2. Roll a dumbbell or barbell over your hips if you want extra resistance.
3. Bend your knees and place your feet flat on the floor, shoulder-width apart.
4. Drive through your heels and lift your hips until your body forms a straight line from shoulders to knees.
5. Squeeze your glutes at the top, then lower your hips back down.
6. Repeat for 10 to 12 reps.

My tip: Keep your chin slightly tucked and your ribs down. This keeps your core engaged and protects your lower back.

Why it works: Hip thrusts target the glutes more effectively than most other exercises. They help improve hip drive, which is essential for sprinting, jumping, and lifting heavier weights.

🔥 4. Standing Hip Abductions

This one looks simple, but it’s a great way to isolate and strengthen the outer hip muscles. I like doing it as part of my warm-up routine before leg day.

Muscles worked: Hip abductors and outer thighs

How to do it:

1. Stand tall with your hands on your hips or holding onto a wall for balance.
2. Lift one leg out to the side, keeping your toes pointed forward.
3. Hold for a second, then slowly bring your leg back down.
4. Do 15 reps per side.

My tip: Move slowly and with control. Avoid leaning to the side as you lift your leg.

Why it works: Strengthening the outer hip muscles improves balance and helps prevent injuries. It’s especially beneficial if you’re a runner or do a lot of one-leg movements like lunges.

🔥 5. Side Lunges

Side lunges are one of those exercises that look easy but can really challenge your hips. They improve flexibility and build strength in the inner and outer thighs.

Muscles worked: Glutes, quads, and adductors

How to do it:

1. Stand with your feet shoulder-width apart.
2. Step out to the side with your right foot, keeping your left leg straight.
3. Bend your right knee and push your hips back as if you’re sitting into a chair.
4. Push through your right heel to return to the starting position.
5. Do 10 to 12 reps on each side.

My tip: Keep your chest up and your weight in your heels. Go slow and controlled instead of rushing through the movement.

Why it works: Side lunges stretch and strengthen the hip adductors while building stability and flexibility. They’re great for opening tight hips and improving mobility.

🔥 6. Fire Hydrants

This move always makes me smile because it looks funny, but it’s incredibly effective for hip strength and mobility.

Muscles worked: Glutes, hip abductors, and core

How to do it:

1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Keep your core tight and lift one leg out to the side with the knee bent at 90 degrees.
3. Bring your leg back down slowly and repeat.
4. Do 15 reps on each side.

My tip: Don’t twist your torso. Keep your back straight and your movement controlled.

Why it works: Fire hydrants help activate your glutes and strengthen the smaller muscles that support your hips and pelvis. They also improve hip rotation and stability.

🧘 My Favorite Hip Stretch for Recovery

After any hip workout, I always take a few minutes to stretch. My go-to move is the pigeon pose. It helps release tight hip flexors and improves flexibility.

How I do it:

• From a plank position, bring your right knee forward and place it behind your right wrist.
• Extend your left leg straight behind you and lower your hips toward the floor.
• Hold the stretch for 30 to 45 seconds and then switch sides.

This simple stretch makes a huge difference in recovery and helps maintain joint mobility.

⚠️ Common Mistakes People Make in Hip Workouts

Even simple hip exercises can go wrong if your form isn’t right. Here are some common mistakes I see (and made myself early on):

1. Not engaging the core: When your abs are relaxed, your lower back compensates.
2. Using too much weight too soon: Focus on perfecting form before adding resistance.
3. Skipping mobility work: Strength alone isn’t enough; you need flexibility too.
4. Neglecting smaller muscles: The stabilizing muscles around your hips matter just as much as the bigger ones.
5. Ignoring recovery: Muscles need time to repair and grow stronger.

Good form is everything. Always move with intention and control.

🏋️‍♀️ Sample Hip Workout Plan

If you’re ready to put everything together, here’s the 7-day hip routine I personally follow. It combines strength, mobility, balance, and recovery to keep your hips powerful, flexible, and pain-free. You can do it at home or at the gym with little to no equipment.

Tips for Best Results

• Progress slowly. Add resistance only when your form is perfect.
• If soreness lasts more than two days, swap a strength day for recovery or mobility work.
• Stay consistent. Doing these movements regularly will transform your hip strength and stability.

– Lisa Rey

💡 Tips to Keep Your Hips Healthy in Daily Life

Here are a few small changes that make a big difference in keeping your hips healthy long-term:

• Take movement breaks: Get up and stretch every hour if you sit for long periods.
• Warm up before workouts: Five minutes of dynamic stretches can prevent tightness.
• Strengthen your core: A strong core supports better hip alignment.
• Wear supportive shoes: Foot posture affects your hips more than you think.
• Stay consistent: A few minutes of hip exercises daily can do wonders over time.

These small habits keep your hips feeling strong and pain-free throughout the day.

❓ Frequently Asked Questions

💪 Final Thoughts

Your hips are the foundation of movement, strength, and stability. Once I started training mine properly, I noticed massive improvements in how I walked, ran, and lifted weights. Even simple activities like getting up from a chair felt smoother.

The six exercises I shared are easy to include in any routine, whether you’re a beginner or an experienced lifter. Start slow, focus on your form, and stay consistent. With time, your hips will feel stronger, looser, and more capable than ever before.

Strong hips don’t just help you move better; they make you feel better. Trust me, your body will thank you.

📚 References and Further Reading

• Healthline: Best Hip Strengthening Exercises
• Verywell Fit: How to Improve Hip Mobility
• Medical News Today: Hip Strength and Flexibility