Looking for ways to relieve your hip pain? Targeted exercises can play a significant role in addressing your discomfort. Maintaining your hip joint health is a good way to improve your strength and reduce the risk of future injuries. By stabilizing your hips with exercise, you may be able to address the root cause of your pain. Physical therapy can be a great source for effective hip strengthening exercises. By practicing hip strengthening exercises prescribed by your physical therapist, you can work to stay healthy and comfortable.
Effective physical therapy hip strengthening exercises
- Clamshells — Clamshells are a great exercise for working your glutes and thighs. To do clamshells, start by lying on your side. Bend your legs at a 90-degree angle and keep your feet together. With your feet still touching, lift your top knee upward. Try lifting the knee as high as you can without moving your pelvis. With the knee held, try holding for a second or two. You should feel some stretching in your thighs and buttocks. With control, gently lower your knee back to the starting position. Try repeating this exercise 15 to 20 times on each side.
- Bridges — When it comes to top hip strengthening exercises, many physical therapists recommend bridges. You can do this popular exercise by lying on your back with your knees bent. Keep your feet planted on the floor about hip width apart. When you are ready, engage your core and lift your hips toward the ceiling. Your torso and legs should form a sort of bridge between your feet and upper back. Hold this bridge for a few seconds before lowering back down. Try performing around 15 repetitions each set. The number of sets you do will depend on your physical condition and goals. By doing bridges, you can build strength in your hips and core.
- Leg raises — Want to give your hips and lower back a workout? Leg raises can be a good option. Begin by lying on your side with your top leg straightened. Your bottom leg can be slightly bent to support the other leg. Next, raise your top leg toward the ceiling while keeping your pelvis still. This exercise should feel similar to doing clamshells. Like clamshells, side leg raises can help strengthen your thigh abductors and hips.
- Hip abduction — For this hip strengthening exercise, you will need to use a resistance band. Your physical therapy clinic may provide one for you to use. To start, wrap the band around your legs just above the ankles. Then slowly step to the side with one foot. You should feel the resistance of the band pressing against the outside of your legs. After returning the foot to the starting position, move your other foot. Try repeating around 15 times for each leg. You can do all the reps for each leg in turn or alternate sides. This exercise can help strengthen your hip abduction muscles, which are used in plenty of day-to-day movements.
- Fire hydrants — Fire hydrants can help work out your core, glutes and hips. This makes them a great hip strengthening exercise for your physical therapy treatment plan. Begin on your hands and knees in a tabletop position. You should be facing the floor with your knees bent at a 90-degree angle. Maintaining this position, lift one leg out to the side. See how far you can stretch this leg while keeping the rest of your body stable. Try to keep your knee bent and foot flexed when moving the leg. After fully raising the leg, you can lower it back down and try raising the other leg. Alternate for several repetitions on both sides.
- Lunges — To start doing lunges, stand up with your feet together.Take a large step forward with one foot and lean into the foot. Lower your body until both knees are at 90-degree angles; then push back up into a standing position. Lunge with the other leg next. Try to do 10 to 15 lunges with each leg. This exercise helps build strength throughout the legs and hips.
Lattimore Physical Therapy can help you learn more hip strengthening exercises
Incorporating hip strengthening exercises into your fitness routine can alleviate pain and help you stay fit. At Lattimore Physical Therapy, our team can help you practice targeted stretches. With a treatment plan tailored to your needs, you can experience the benefits of hip strengthening exercises combined with other intervention strategies. The integrated approach of physical therapy is designed to offer lasting physical improvement.
Contact our team today for more information or to schedule an initial appointment.