This article explains the benefits of hip conditioning for different medical conditions or groups.
Ideally, hip-strengthening exercises should target all three hip muscle groups.
These exercises can strengthen and better prepare your muscles for the work you’re taxing them with during activity.
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The exercises also help if your job involves heavy lifting, climbing, or navigating steps or steep elevations.
These exercises should be done three to five times per week.
Start with one or two sets and gradually increase to three or four.
Side Leg Raise
The side leg raise helps strengthen the hip adductors.
It is one of the main stabilizer muscles that helps control the rotation of your hip and thigh bones.
It is especially valuable for seniors who want to improve their stability and balance.
Isometric exercisesare those in which one muscle works against the next.
This one requires a belt or strap.
This includesmuscle strainscaused by sprinting, kicking, or sudden changes in direction while running.
It is also good for people who have difficulty navigating stairs or have lower back pain.
People who are overweight or have lower body weakness may also find it difficult.
Additional Training
In addition to hip exercises, incorporate exercises thattarget the kneesandankles.
These muscles work together to stabilize you whenever you stand, walk, squat, run, or jump.
This not only includes athletes, but also older adults who want to maintain or improve their mobility.
They can show you the correct way to do an exercise and help you avoid injury.
Frequently Asked Questions
Low-impact exercises may help strengthen your muscles before hip replacement surgery.
Try gentle stretching, walking, and using a stationary bicycle.
Always get your healthcare provider or surgeon’s OK first.
Swimming and pool exercises are good options as they relieve the hip of any weight-bearing pressure.
Other options include walking, rowing, bicycling, and using an elliptical trainer.
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