Much of your lower body movement and the coordination with your upper body is only possible because of your hips. Naturally, strong hips mean you can run faster, do workouts more efficiently and can brisk walk with ease! Hip strength is essential for anyone to sustain power and their healthy routine.
People with low high abduction and external hip rotation strength are prone to knee injuries. Having well conditioned hips reduces this likelihood, and makes it easier for you to advance to higher intensities. At least one day in a week, focus on these five simple home workouts for your hip that will make your them stronger, prevent injuries and make you a better performer.
Kneeling Hip-Flexor Stretch
Stand up straight with your legs shoulder-width apart and get into a lunge position. Lower your back knee to the floor, while keeping your upper body still. And you may tilt your pelvis forward. Hold the same position for a minute, before releasing. Switch to the other leg and repeat twice for each leg.
Standing Side Kick
With feet hip-width apart and hands on your hips, slowly extend one leg to the side at hip height. The lifting should be done as smoothly as possible. Make sure your inner thigh is parallel to the floor. Hold for 1 count, then take 3 counts to lower to floor.
Do 15 reps and 3 sets on each side.
Tug your right knee towards your chest and grasp it while lying on the floor. Keep your head and shoulder flat on the floor. Now move your left leg into a bridge position, as you stretch it out, and make sure the bent knee is right on your chest. Now slowly lower down, and switch the bent leg. Do three sets on each side with about 12 to 15 reps each time.
From a standard squat position, lift your left leg in front of you, then rock it back as far as it will reach. Keep your pelvis or lower back straight and taut. Perform two sets of 20 swings with each leg and then switch. Take rest in between sets.
Form a standard bridge position by keeping your head, shoulders and both feet on the floor, while lifting the pelvis and abs up. Now begin marching slowly, and lift each foot about an inch off the ground. Be careful and don’t lose your balance while performing this drill. It’s essential to keep your pelvis steady and straight up. Do three sets of 20 marches, with 10 on each leg.
Main image: drillercrossfit.com