PHYSICAL THERAPIST RECOMMENDS 4 HIP-STRENGTHENING EXERCISES TO REDUCE JOINT PAIN AND PREVENT FALLS
Tight, weak hips and stiffness may seem like minor annoyances, but can have major health consequences as you get older. According to the CDC, falls lead to roughly 300,000 hip fracture-related hospitalizations among older adults each year. But building a strong set of hips can improve balance, stability, and mobility, making it easier to navigate uneven surfaces, recover quickly if you trip, and most importantly, stay active for years to come.
"Hip strength is critically important to men as they age, primarily because the hip is so integrated with our low back and control of the lower extremities," says Milica McDowell, DPT. "Low back pain is the biggest pain condition in the world, and the biggest contributor to lost days at work. So if your hips are either weak or tight, it puts forces into your low back that can contribute to you being one of the unfortunate greater than 60 percent of individuals who have low back pain during their life."
Ultimately, strong hips are the key to staying pain-free and functional into your later years. To start strengthening your own hips, add the below physical therapist-approved exercises to your workout routine a few times each week.
Hip-Strengthening Exercises
How to Do Single-leg Glute Bridges
Single-leg glute bridges engage the hamstrings, hip stabilizers, and glutes. As you perform the exercise, keep your hips level and avoid letting the raised leg drop. If performing it with only your bodyweight, aim for sets with between 25 and 40 reps. You can also add a weight to your waist to increase resistance. For best results, McDowell suggests performing it two to three times a week.
- Lie on your back with one knee bent and the other leg extended.
- Press through the planted heel and lift your hips until your body forms a straight line from shoulders to knee.
- Lower with control and repeat before switching sides.
How to Do Stepups
Stepups build hip strength and train the eccentric system with their slow lowering phase. Perform stepups with high-rep sets of 20 to 30, two to three days a week. To increase the difficulty, hold a pair of weights at your hips or one at the chest. If your knee caves toward the midline, focus first on building proper form before adding weight.
- Stand facing a sturdy bench or box with feet hip-width apart.
- Step onto the platform with one foot, driving through the heel to stand tall.
- Step back down with control and repeat, then switch legs.
How to Do Lateral Banded Walks
"Lateral banded walks are great for strengthening your stabilizers and they keep you from wobbling side to side. When you're walking behind someone and it looks like they're stepping in a hole, it's generally because their hips stabilizers are weak. You can counteract this by doing lateral banded walks until fatigue," McDowell says.
Perform a few sets for 30 to 90 seconds every time you exercise.
- Place a resistance band around your ankles or just above your knees and slightly bend your knees.
- Step sideways while keeping tension on the band and your feet parallel.
How to Do Kettlebell Swings
"Kettlebell swing are one of my favorite exercises for hip strength. Come into full hip extension at the top with your glutes squeezing together, and do them with adequate weight," McDowell says. "The beautiful part of kettlebell swings is they hit your inner thigh, internal hips, external hip rotator, glutes, and lateral stabilizers. It's the biggest all-around exercise for hip strengthening."
Perform for time. Beginners should aim for 30 seconds, intermediate for 60 seconds, and advanced for 90 seconds. Do a few sets of kettlebell swings every time you do a lower-body workout.
- Stand with feet shoulder-width apart, holding a kettlebell with both hands.
- Hinge at your hips, then explosively drive them forward to swing the kettlebell to chest height.
- Let the kettlebell swing back between your legs as you hinge again, then repeat.
