Hip strengthening exercises are where we start with most clients over 40 who come to our Samford gym with sore knees, a stiff lower back or a hip that complains on long walks. Strong glutes and outer hip muscles keep the pelvis level, guide the knee and share load with the lower back. When they switch off, everything nearby works harder.
What the hip muscles actually do
The glutes extend the hip when you stand up, climb or push off. The smaller muscles on the outside of the hip hold the pelvis level each time you stand on one leg, which happens with every step. Long hours of sitting leave both groups underused.
Six hip strengthening exercises
| Exercise | Sets and reps | Main focus |
|---|---|---|
| Glute bridge | 3 x 12 | Glutes |
| Side lying hip raise | 3 x 10 each side | Outer hip |
| Banded crab walk | 3 x 10 steps each way | Outer hip |
| Romanian deadlift with dumbbells | 3 x 8 | Glutes, hamstrings |
| Step up | 3 x 8 each leg | Glutes, quads |
| Single leg stand with reach | 3 x 30 seconds each side | Balance, outer hip |
Twice a week is enough to see change. Leave a day between sessions.
Making hip strengthening exercises harder
Bridges move to single leg bridges, then barbell hip thrusts. Crab walks get a stronger band. Romanian deadlifts get heavier dumbbells or a barbell. Step ups get a higher box or a weight in each hand.
Change one thing at a time and give it two weeks before the next jump.
Pair strength with range
Strong hips that do not move well still feel stiff. Our hip mobility drills cover the range side. Do them on the same day as your strength work or on alternate days.
For a complete program that includes hips, knees and upper body, our senior strength workout is a good template.
Common mistakes we see
- Arching the lower back in bridges instead of squeezing the glutes.
- Rolling the hips backward in side lying raises, which shifts the work to the front of the thigh.
- Rushing. Slow reps with a pause at the top beat fast reps every time.
A note on supplements
People who search for hip exercises often search for supplements as well. If you want to know what those two ingredients are and how much sits in a serve, here is a plain explainer on glucosamine and chondroitin. The exercises above are where the real change comes from.
A simple hip session
If you only have 20 minutes, do this twice a week:
- Five minutes of easy walking or bike to warm up.
- Glute bridges, 3 sets of 12.
- Banded crab walks, 3 sets of 10 steps each way.
- Step ups, 3 sets of 8 each leg.
- Single leg stands with a reach, 3 sets of 30 seconds each side.
Rest about 60 seconds between sets. Add the Romanian deadlift once the first four feel easy.
Common questions
How long until hip strengthening exercises make a difference?
Most clients feel steadier on one leg within three to four weeks. Strength gains you can measure take eight to twelve weeks.
Can I do these with hip pain?
Usually, with a smaller range and lighter load. Keep discomfort at 3 out of 10 or lower and make sure it settles by the next day.
Are these useful for runners?
Very. Runners spend their whole session on one leg at a time, so outer hip strength matters a lot.
When to get it checked
If hip pain wakes you at night, spreads into the groin or down the leg, or keeps getting worse, see an exercise physiologist for a proper assessment.