Basic Exercises for Tight Hip Flexors or Sore Hips – Part Two

We see lots of people who are experiencing tight hip flexors or other hip pain. Last week I wrote about the importance of flexible hip muscles including the hip flexors, hip rotators and hip extensors. That post also included a number of stretches and activation drills to help keep your hip muscles healthy and free from injury.

This week I’ll show you some exercise to help strengthen the muscles surrounding the hips. Remember, when doing these exercises you may feel a mild to moderate stretch but should not experience pain.

Strengthening

Strengthening the hip is important, as this joint is required for many of our daily activities such as walking, going up/down stairs, squatting, getting up from chairs and rolling over in bed.

The exercises below are basic and intended to begin the strengthening process. Initially, your focus should be on the quality of movement not the quantity. Once you feel comfortable performing these exercises, you can increase your repetitions and progress to more advanced exercises.

Bridging
  • Lie on your back with your knees bent and your feet flat (shoulder width apart)
  • Gentle activate TA (see above)
  • Roll your pelvis backwards and squeeze your bottom to lift up your hips so they are in line with your shoulders

 

Leg slides
  • Lie on your back with your knees bent and your feet flat (shoulder width apart)
  • Gentle activate TA (see above)
  • Straighten 1 leg away from your body keeping your back and pelvis still
  • Bring the leg back to starting position and repeat with other leg

 

Dropouts
  • Lie on your back with your knees bent and your feet flat (shoulder width apart)
  • Gentle activate TA (see above)
  • Rotate leg away from body to about 45 degrees keeping other leg still
  • Bring the leg back to starting position and repeat with other leg
Leg Lifts in Sitting 
  • Sitting on chair with feet flat on floor
  • Gentle activate TA (see above)
  • Lift 1 foot off the floor keeping back still
  • Try not to push down with arms for support
  • Bring the leg back to starting position and repeat with other leg
 
Mini squats
  • Standing with feet shoulder width apart, arms out at shoulder level
  • Bend at the hips first – sticking out your bottom
  • Then bend at the knees to continue to squat about 45 degrees down
  • Push up through heels squeezing bottom to stand upright again

 

Got sore hips or tight hip flexors, glutes or hamstrings? Book a physio appointment today.

Some of these exercises can be difficult – if you have any questions or concerns, please come and see our experienced physiotherapists for a detailed assessment and tailored exercise plan. 

Book an Appointment

This post was written by Lucy Beumer, Sports Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy Centre. 

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