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Eight Easy Low Impact Exercises for Hip Strength



When you visit your doctor complaining of hip pains, they might ask what exercises you’ve implemented to strengthen your joint health. If you’ve fallen into the
15% category of Americans who avoid physical activity and exercise, you might be in for a medical awakening.

Exercise can actually decrease your everyday aches and pains while adding strength and energy back into your life. Additionally, Harvard Health School states “...the right set of exercises can be a long-lasting way to tame ankle, knee, hip, or shoulder pain.” Finding a balance between healthy activity and leisurely lounging can enable your body to function more efficiently throughout your everyday routines. These few easy step-by-step exercises for your hips can improve joint pain and physical health for all ages and body types.

Hip Flexion

  1. Stand straight with your feet shoulder-width apart

  2. While a fully straight back, lift your right knee to your chest keeping your left foot flat

  3. Repeat 10 times

  4. Switch to left knee and repeat

Hip Extensions

  1. Stand straight with your feet shoulder-width apart

  2. Grab a chair, table, or wall for support

  3. Without bending your knee or turning your hips, reach your right leg out behind you as high as you can comfortably go

  4. Hold the position or gently raise and lower your leg 10 times

  5. Repeat with the left leg

Hip Abduction

  1. Stand straight with your feet shoulder-width apart

  2. Grab a chair, table, or wall for support

  3. Start with your feet together, then lift your right leg straight out to the side (Try not to bend to the side or rotate your hip forward or backward)

  4. Hold the position or gently raise and lower your leg 10 times

  5. Repeat with the left leg

Squats

  1. Stand straight with your feet shoulder-width apart

  2. While keeping your back straight, slowly lower your body until you're in a sitting position with your knees in a right angle

  3. Hold the position for a few seconds, then slowly stand back up

  4. Repeat the exercise 5-10 times

Side Plank With Knee Drive

  1. Start on the ground, on the side of your body

  2. Prop your body upright in a 45 degree angle with your elbow on the ground, supporting your frame with your foot and elbow

  3. With you core tightened, bring your left knee to your chest

  4. Hold your knee in position for a few seconds, then straighten back down to your starting position

  5. Repeat 5-10 times

Bridging

  1. Lay flat on your back with your knees slightly bent, feet flat on the floor

  2. Slowly raise the pelvis until the lower back leaves the floor

  3. Hold the position for a few seconds

  4. Gently lower the pelvis back to the floor

  5. Repeat

Chair Stand

  1. Find a chair to use in this exercise

  2. Sit on the very front of the chair with your back straight and knees at a right angle with feet flat on the floor

  3. Keep arms folded in front of you

  4. While keeping your back straight, slowly rise to a standing position

  5. Then, ever so slightly, leaning forward with the front of your body, then return to a sitting position

  6. Repeat

Lateral Lunges

  1. Stand straight with your feet shoulder-width apart

  2. Take a large step to the right side, and while keeping your left leg straight, stick your butt back and bend your right knee into a side lunge

  3. After pausing a few seconds, stand back up and repeat on the left side

  4. Repeat

The specialists and science agree, exercising for short periods a day can increase physical and mental health, reduce joint pain, and boost cardiovascular systems for improved lung health. Tackling hip pains can consequently add physical longevity and increased endurance in everyday activities, making these daily exercises a simple and effective means of living a happier and healthier lifestyle.

Published online: Aug 26, 2021