My favorite personal trainer has shared his top five hip-strengthening exercises

Unlock Hip Mobility: A Personal Trainer’s Guide to Stronger Hips

As a seasoned health and fitness writer, I’m constantly asked about the secrets to a healthy, pain-free body. One of the most frequent concerns? Hip mobility. Tight hips are a common issue, impacting everything from our daily movements to our exercise routines. Recently, I spoke with Louis Chandler, head trainer at Alo Moves, about strengthening the hips, not just stretching them. His approach is refreshing, and his exercises are highly effective.

Why Hip Strength Matters

Hip mobility isn’t just about how far you can stretch; it’s also about the strength of the muscles surrounding your hip joint. Strong hips contribute to better balance, reduced risk of injury, and improved athletic performance. Many people overlook the importance of these supporting muscles, leading to imbalances and potential issues. Consider it the foundation of good movement.

Did you know? Weak hip muscles can contribute to lower back pain and knee problems. Studies show a direct correlation between hip strength and overall musculoskeletal health. (Source: National Institutes of Health)

Chandler’s Hip-Strengthening Workout

Chandler’s routine focuses on a blend of mobility exercises and strengthening movements, targeting key muscle groups. Here’s a breakdown of the workout:

1. 90/90 Hip Switch: Activates the hips and improves joint mobility.
2. World’s Greatest Stretch: Opens the hips and increases flexibility.
3. Glute Bridge March: Strengthens the posterior chain and builds core control.
4. Lateral Band Walk: Primes the gluteus medius for lateral stability.
5. Single-Leg Romanian Deadlift: Combines balance, strength, and hinge mechanics.

Breaking Down the Exercises

1. 90/90 Hip Switch

Sets: 1-3; Reps: 8-10 each side

• Start seated with knees bent and feet wider than hip-width apart.
• Drop both knees to the right, turning your torso to the right. Your right shin should be parallel to your torso, and your left foot behind you.
• Without using your hands, return to the center and repeat on the left side.
• Continue alternating sides with control.

This exercise starts by waking up the hips and improving joint mobility. It’s a great dynamic warm-up that prepares the body for more intense movements.

2. World’s Greatest Stretch with Hip Opener

Sets: 1-3; Reps: 5 each side

• Stand and take a big step forward with your right foot, bending both knees into a deep lunge.
• Place your left hand on the floor in line with your right foot.
• Twist your torso to the right and reach your right arm up.
• Hold for a few breaths before returning to the center.
• Perform all reps on one side, then switch.

This exercise combines a deep lunge with a thoracic spine twist, opening up both the hips and the upper body. It’s excellent for improving overall mobility and flexibility.

3. Glute Bridge March

Sets: 1-3; Reps: 10 each side

• Lie on your back with knees bent and feet flat on the floor.
• Squeeze your glutes and lift your hips, forming a straight line from shoulders to knees.
• Lift one foot then the other, like marching, keeping your hips level.

This exercise activates the glutes and hamstrings, crucial for hip stability and hip extension. It also challenges your core for better body control.

4. Lateral Band Walk

Sets: 1-3; Reps: 12 each direction

• Place a small loop resistance band around your thighs or ankles.
• Slightly bend your knees, and widen your stance until the band has tension.
• Take side steps to the right, maintaining tension and ensuring your knees don’t cave in.
• Perform 12 reps in each direction.

This exercise specifically targets the gluteus medius, which is crucial for hip stability during activities like walking and running. It helps prevent injuries and improve balance.

5. Single-Leg Romanian Deadlift