8 Simple Exercises For Stronger Hips - BEGINNER and INTERMEDIATE

Weak hips? THIS routine will help! 8 of the best exercises to increase hip strength and stability at home. Alleviate pain in your knees, hips, and back with these effective hip strengthening exercises! I’m sharing two hip routines with you - one for beginners and one that’s more intermediate, so you’re sure to find something that works for you! Time stamps to both routines are included in the description below.

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WHY IS HIP STRENGTH IMPORTANT?
Much of the knee, hip, and back pain that I treat as a physical therapist can be attributed to one thing - HIP WEAKNESS.

You see - your hips need to be very mobile, but they also need to be very strong.

Because weakness in the hips doesn’t always manifest itself as pain in the hips. In fact, in the majority of cases it will come across first as KNEE PAIN and LOWER BACK PAIN.

You see - your hips are what control the mechanical motion at your knees and back. They need to be very strong so that your knees can function properly and your back can be supported/stabilized through movement.

WHAT ARE THE BEST EXERCISES TO STRENGTHEN MY HIPS?
The best exercise to increase hip strength are compound motions that are easily progressed with weights. Squats, deadlifts, hip thrusts, and lunges are the best exercises for this purpose.

But what do you do if your legs are too weak for these motions? Or if hip or knee pain is limiting your ability to perform these compound exercises?

Never fear! I’ve got your back (err… hips I guess!)!

In this video I wanted to share with you 8 of the BEST exercises to strengthen your hips at home. You can do these anytime, anywhere, with very little equipment required!

I’ll present them to you today in 2 routines… one for beginners and one for those who are more intermediate.

The beginner routine is completely equipment-free while the intermediate routine requires some resistance bands (links to resistance bands are included above).

EXERCISES TO INCREASE HIP STRENGTH
0:00 - INTRODUCTION
0:57 - STRAIGHT LEG RAISE
1:46 - CLAMSHELLS
2:44 - HIP ABDUCTION
3:54 - BRIDGES
5:02 - INTERMEDIATE ROUTINE (WITH BANDS)
6:12 - HIP FLEXION WITH BAND
7:06 - HIP ADDUCTION WITH BAND
7:47 - HIP ABDUCTION WITH BAND
8:37 - HIP EXTENSION WITH BAND
9:27 - OTHER VIDEOS TO HELP YOUR HIPS

As always, thanks so much for watching here on Tone and Tighten!

If you got some benefit from this video and would like to see MORE videos from Tone and Tighten, I would love if you subscribed to my channel! Hit the SUBSCRIBE button above to do that.

Also - be sure to leave this video a THUMBS UP and let me know about your experience in a COMMENT!

Have an amazing day and I hope to see you again soon!

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OTHER GREAT HIP VIDEOS YOU MAY ENJOY:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[debbierosenzweig]

Your calm demeanor & your detailed explanation of each exercise is very much appreciated. You have helped me gain more range of motion. Thank you

[vatsal_agar]

0:57 - STRAIGHT LEG RAISE
1:46 - CLAMSHELLS
2:44 - HIP ABDUCTION
3:54 - BRIDGES
5:02 - INTERMEDIATE ROUTINE (WITH BANDS)
6:12 - HIP FLEXION WITH BAND
7:06 - HIP ADDUCTION WITH BAND
7:47 - HIP ABDUCTION WITH BAND
8:37 - HIP EXTENSION WITH BAND
9:27 - OTHER VIDEOS TO HELP YOUR HIPS

[jessbooth]

I can’t believe how much this video has helped my back pain! Outstanding 👏👏👏

[lindamoorey]

Found your video as to whether hips are weak or tight. I have been trying to stretch my hips for years and now just have discovered how actually weak they are. I can hardly do the strengthening exercises as they are so weak. I am really hoping after awhile of doing the strengthening exercises my pain when walking uphill or even walking at times will decrease Thank you for your videos

[TheSherlock]

Hi. I just wanted to thank you so much! I went to therapy for 3 months and the exercises didn’t help much. I found this video and realized not sciata at all but this muscle. Feeling so much better! Thank you!

[awesomelife]

Thank you so much, needed to stretch out my hips the left one was really really tight couldn't even lift my knee to height of my hip, your exercises helped so much I can now lift my knee above my hip, will be doing these everyday now. Thank you so much.

[Godsfavorite]

You are extremely good at teaching how to do this. Thank you.

[andreeamaria.a]

This channel and these videos are pure gold! Greetings from Romania and thank you for everything! A lot of your videos are helping me to get through hip and back pain, I am so grateful that you are here for us!

[thewld]

Not going to lie. Just got back from the gym, leg day, lots of volume. Lot of sets and rep variations doing barbell squats, leg press, and leg extensions. But through all that, my right hip been feeling funny. While making breakfast, I hop onto YT and first vid I see is this. Felt like “Divine intervention” 😂😂😂😂

[rutrem]

excellent...i mixed your exercise with those i already have for my knee...and helped me a lot to recover my hip muscles...before i got to the rehab. thank you a lot!

[atang]

I will give some of these a try since i think i have weak hip flexors that prevent me from deadlifting to my potential

[리뉴얼바디-ny]

Hi
Nice meeting you again.
I feel like so many years. And
I've been missing your uploading.
Now I am trying your exercises.
Thank you!

[ummufirdaus]

Definitely gonna do this Told ya he's knowledgeable. Thanks!!!🌹🌹🌹🌹🌹🌹🌹🌹

[s.j.c.]

You and your videos are very much appreciated. Thank you!

[sasharenee]

Happy Tone & Healthy New Year!!!
Began training again & These exercises right here are Perfect to loosen these hips before getting on my equipment & before hitting the track in the morning!!!! I also do your tone & stretch regimen for the lower back as well & Im feeling TOTALLY
Thank You for posting wonderful
Sasha R’

[jonathanmanning]

I am definitely going to try this as I get terrible pain in my hips after doing a lot of walking I guess it's old age creeping up on me👍✌️❤️

[queenofthesouth]

Thank you, this came right on time!!! I do my straight leg raises before I get out of bed in the morning.

[itschamamama]

Hi Jared! I had just finished my first week of Hapkido and noticed my lower back was hurting by the time yesterday 's session was over. The beginner moves from this video + your Hip & Lower back mobility video brought so much relief. I will be repeating moves from both again later today. Thank you, thank you! 😭💕

[asenatifetalaiga]

Thank you for sharing.. Ive got painful on my hip lower back and knee...

[ryandude]

My back pain has completely disappeared while doing these exercises. Supplemental stretch videos this guy makes.