Hip Muscle Strength test - hip flexors and outer hip (TFL, glute medius)

These simple hip muscle strength tests will open your eyes and your hips. If your hips feel tight or your leg feels heavy, these two simple hip strengthening exercises may help.

1:56 - V-sit Lifts
3:49 - Butterfly side kicks
5:54 - Sets/reps

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ABOUT THIS VIDEO
Maks demonstrates some simple hip strengthening exercises in this video. These hip strength exercises will build your hip flexors, hip internal rotators, hip abductors, and hip external rotators. If you've ever felt like your legs are heavy and too difficult to lift up (hip flexion is hard) , you need exercises to strengthen your hip muscles. If you feel like you can't lift your leg out to the side (hip abduction is hard), these beginner hip exercises will improve your hip strength and hip mobility.

[matthewroberts]

Thanks, Matt and Maks! I've been suffering from outer hip pain for almost a year after running a hilly road race that I was undertrained for. None of the stretches or exercises I was doing helped. The first time I tried these exercises, my hips cramped up. A few weeks later, I can do them fairly easily, and my hip pain appears to have disappeared! I am truly grateful to have found this channel.

[jaemeymatherly]

I'm an occupational therapy student who just found your channel. This content is next level. Thank you for speaking from experience.

[mr.miyagi]

5 years later and I found just what I needed. Thank you so much for taking the time to help people you don't even know.

[edge]

I'm always amazing by just how much I've ignored over the years. These sort of things need to be standard to physical fitness but never brought up until it's too late. Thanks for always posting such amazing content.

[cj]

I can't do either one on my right side at all. A year and a half ago I got the DIAGNOSIS--- spondylolisthesis, degenerative disc disease, pelvic rotation, bone spurs, cysts in my right hip, my right scapula sticks way out, my right elbow doesn't straighten, and both my ankles have cysts. I have had several bad falls over the years.(I'm 64 now). For the last 7 years I have worked with Hanna Somatics, The Feldenkrais Method, Egoscue, and Qi Gong. While I have made great progress!! I want more!! I love these tests to help me go deeper into where my limitations are. Right now I'm working on riding a horse again!!!! I've just started your Roll and Release and Perfect Posture Principles. Thank you for all you offer on line.

[kimberlywrenn]

I had really bad plantar fasciitis for over a year. Finally discovered that my hips were the issue. Yoga has helped a lot. I can do both exercises, but they confirmed what I already knew. My right hip is still much weaker than my left! Will work these into my routine. Thank you!

[erinthomas]

Even that first exercise gave me such intense pain in my thighs/hips I thought it was gonna rip in half, I can’t believe such a simple movement causes me so much difficulty! Thank you for this video, I’ll definitely work on these

[crazybfan]

Really good video thanks. I'm in the camp of "going to need to do these for weeks and weeks" to get stronger. I discovered through a PT session 6 weeks ago I had zero internal hip rotation in my right hip + a functional impingement. So now I'm on the journey of mobility, flexibility and strengthening. Appreciate your channel for these insights.

[maryanderson]

I found both of these exercises next to impossible 8 weeks ago. I’ve been in Pt for my left hip during this time period and I know my strength has improved. Tried both of these exercises again today and they were no longer impossible, still hard, but I was able to do them! Yes!!!

[curiouskitty]

Exactly what I needed! Thank you... My physio told me just to use a foam roller on my ITBs when I asked about hips yesterday :( so you can imagine how delighted I am with this video

[laycock]

Unbelievable how weak I was on these tests but how quickly they improve. I don't think these muscles are necessarily weak but just dormant and once you wake them up with these exercises the benefits are amazing.

[summits]

Oh, so weak on the V Sit but so strong on the side kick. I'll be working on this now. Thank you!

[risenearly]

Thank you! My right hip immediately started to feel better after the v sit. Figuring out how to correct muscle imbalances can be tricky on your own sometimes.

[Matt-cpwh]

Holy moly, instant relief from tfl pain. These exercises are fantastic. Thank you

[omfgSHORYUKEN]

everything on this channel should be taught in PE in school

[lorremortimer]

Thanks for sharing, I’m older and using these to regain some lost movement and balance. Thanks so much again!

[kendraw.]

Fantastic. Just what I need. I didn't embarrass myself, but I did feel it. I am doing these everyday and look forward to strengthening my hips. Thanks!

[patriciavarga]

I am so weak, I’m thankful for you guys. Made it thru the vsit lifts

[LourdRami]

Hi, I’m a 60 year old yoga instructor who also has an office job. I’ve had left outer hip pain for about 2 years now. I was surprised that first movement - seated straddle w/left lift - was relatively easy although I felt some pulling on the inner left leg under knee joint to mid-calf on the lift (probably weak sartorius). With the 2nd one however way more difficulty. Unable to fully extend the left leg, right leg better but not without much effort. I definitely feel the work on the outer hip/gluteals from just 2 sets of 10 reps. Thank you. Very helpful.

[bwms]

I found both to be difficult, but worth the effort to continue to work on both. Very helpful, thanks.