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The 13 Best Exercises for Hip Pain

Published June 18, 2019 (Revised: March 04, 2020) Read Time: 8 minutes
Ben Kissam

Written By: Ben Kissam, BS

Ben has a B.S. in Movement and Sports Science and over 7 years Certified Personal Training Experience.

exercises-for-hip-pain
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/03/exercises-for-hip-pain.jpg" } }, "headline":"The 13 Best Exercises for Hip Pain", "datePublished":"2018-06-18", "dateModified": "2020-03-04", "description":"Dealing with hip pain? Fortunately, exercise for hip pain is an effective way to improve symptoms. Here are 13 movements you can do right at home.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/03/exercises-for-hip-pain.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "Is exercise good for hip pain?", "acceptedAnswer": { "@type": "Answer", "text": "Yes. Not only does exercise reduce hip pain, it's safe, and can be done right at home. A 2018 study found exercise improves hip function, and can also be beneficial because it increases self-efficacy. This means being more confident in your ability to move without pain or risk of further injury." } }, { "@type": "Question", "name": "What exercises help with hip pain?", "acceptedAnswer": { "@type": "Answer", "text": "Here are 13 exercises that can help reduce hip pain: 1. Marching in place, 2. Deadbugs, 3. Jumping Jacks, 4. Kneeling Side Planks, 5. Pigeon Stretch, 6. Hip 90/90 Stretch, 7. Low Side Lunges" } }] } </script> <article> <div> <ul> <li><a href="#section1">Is Exercise Good for Hip Pain?</a></li> <li><a href="#section2">What Exercises Help with Hip Pain?</a></li> <li><a href="#section3">The 13 Best Exercises for Hip Pain</a></li> <li><a href="#section4">Hip Pain Exercises: Wrap Up</a></li> </ul> </div> <section> <p>Hip pain is common and can affect a person regardless of their age.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/24444505" rel="nofollow noreferrer">1</a></sup></p> <p>Your hips are responsible for so many different movements—squatting, walking, climbing stairs, and more—that pain in this area can make going about your day a challenge.</p> <p>Fortunately, a few simple exercises can help. Even adding a few hip movements to your routine can increase flexibility and stabilize the joint, which may help reduce pain.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415190/" rel="nofollow noreferrer">2</a></sup></p> <p>Keep reading to learn why exercise is good for hip pain and the 13 best exercises for hip pain you can do right at home.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>Is exercise good for hip pain?</h2> <p>Yes! Not only does exercise reduce hip pain, it's safe, and can be done right at home.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6494515/" rel="nofollow noreferrer">3</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5237464/" rel="nofollow noreferrer">4</a></sup></p> <p>A 2018 study found exercise improves hip function, and can also be beneficial because it increases self-efficacy.* <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5962826/" rel="nofollow noreferrer">5</a></sup></p> <p><i>*This means being more confident in your ability to move without pain or risk of further injury.</i></p> <p>Along the same lines, another study called exercise a "pain-relieving intervention" for injured or dysfunctional joints (this particular study referred to the knee, but can be applied to your hip, too).<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5074793/" rel="nofollow noreferrer">6</a></sup></p> <p>Basically, exercise is good for reducing pain and helping you go about your daily life even if you have a history of injury or dysfunction.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>What exercises help with hip pain?</h2> <p>In the next section, you'll find 13 exercises. And all of them, if practiced regularly, can help reduce your hip pain.</p> <p>They're divided into three sections: <i>full-body hip warm-up exercises</i>, <i>lower-body hip stretches</i>, and <i>hip-strengthening exercises</i>.</p> <p>Here's a brief explanation of each subdivision as well as when you'd use each type of exercise during <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">your workouts</a>.</p> <h3>Full-body hip warm-up exercises (exercises 1-4)</h3> <p>These 4 exercises will warm up the muscles in and around your hip joint, like your hip flexors, glutes, lower abs, lower back, quads, and hamstrings.</p> <p>Warm ups increase blood flow and reduce stiffness in your muscles, which can reduce your risk of injury during workouts.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/3849057" rel="nofollow noreferrer">7</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK72912/" rel="nofollow noreferrer">8</a></sup></p> <p><strong>Use them:</strong></p> <ul> <li>During warm ups</li> <li>If you're just beginning to exercise</li> </ul> <h3>Lower-body hip stretches/exercises (exercises 5-8)</h3> <p>These 4 exercises are good for increasing the range of motion of your joints, which can help you exercise with less pain.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/" rel="nofollow noreferrer">9</a></sup></p> <p><strong>Use them:</strong></p> <ul> <li>To increase range of motion in and around your hips</li> <li>During warm ups/cool downs</li> </ul> <h3>Hip-strengthening exercises (exercises 9-13)</h3> <p>These 5 resistance training movements will strengthen the muscles around your hip, which can reduce pain and help stabilize the joint. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5470180/" rel="nofollow noreferrer">10</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6192068/" rel="nofollow noreferrer">11</a></sup></p> <p><strong>Use them:</strong></p> <ul> <li>To strengthen the muscles in and around the hips</li> <li>Once you've practiced the other exercises or if you've been exercising regularly (some movements can be modified for beginners)</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>The 13 best exercises for hip pain</h2> <h3>Full-body hip warm-up exercises</h3> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/marching-in-place-2-0192.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/marching-in-place-2-0192.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/marching-in-place-2-0192.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/marching-in-place-2-0192-LR.jpg" class="img-fluid" alt="marching in place"> </picture> <h4>1. Marching in place</h4> <p>To perform:</p> <ul> <li>Stand with your feet shoulder-width apart.</li> <li>While swinging your arms, bring your knees up to waist height (think of it as taking exaggerated steps).</li> </ul> <p>Do these at a speed that's comfortable for you. Try doing 30 marching steps to start, and build up over time.</p> <p><strong>To modify</strong>: Lie flat on your back and mimic marching with your feet. This is also a great core exercise!</p> <div class="row justify-content-center text-center"> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/deadbugs-1-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/deadbugs-1-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/deadbugs-1-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/deadbugs-1-LR-0124.jpg" class="img-fluid" alt="deadbugs"> </picture> </div> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/deadbugs-2-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/deadbugs-2-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/deadbugs-2-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/deadbugs-2-LR-0124.jpg" class="img-fluid" alt="deadbugs"> </picture> </div> </div> <h4>2. Deadbugs</h4> <p>To perform:</p> <ul> <li>Lie on your back. Bend your knees so that your heels touch the floor.</li> <ul><li>Before you begin, squeeze your abs and glutes.</li></ul> <li>Raise your bent legs off the floor; bring your knees over your hips.</li> <li>Now, bring your arms straight over your head (you should look like a dead bug lying on its back)</li> <li>Bring your left arm straight behind your head until it's parallel to the floor; at the same time, bring your opposite leg (right) out straight.</li> <ul><li>Don't touch the floor—stop 6 inches above it.</li></ul> <li>Slowly bring your arm and foot back to the dead bug position. Repeat on the other side.</li> </ul> <p><strong>Workout</strong>: Do 6 to 8 reps on each side. Count three seconds out, three seconds back for each repetition.</p> <div class="row justify-content-center text-center"> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/jumping-jacks-1-0192.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/jumping-jacks-1-0192.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/jumping-jacks-1-0192.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/jumping-jacks-1-0192-LR.jpg" class="img-fluid" alt="jumping jacks"> </picture> </div> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/jumping-jacks-2-0192.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/jumping-jacks-2-0192.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/jumping-jacks-2-0192.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/jumping-jacks-2-0192-LR.jpg" class="img-fluid" alt="jumping jacks"> </picture> </div> </div> <h4>3. Jumping jacks</h4> <p>To perform <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-jumping-jacks/" rel="noreferrer">jumping jacks</a>:</p> <ul> <li>Stand with your feet together and your arms by your side.</li> <li>Jump both feet out to the sides; at the same time, lift your arms over your head as high as possible. Your body should look sort of like a star.</li> <li>Jump to bring both feet back together as your arms return to your side.</li> <li>Repeat.</li> </ul> <p><strong>Workout</strong>: Do 20 to 30 jumping jacks, or set a one-minute timer and do as many as you can. Rest one minute, then repeat.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/kneeling-side-plank-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/kneeling-side-plank-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/kneeling-side-plank-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/kneeling-side-plank-LR-0124.jpg" class="img-fluid" alt="kneeling side plank"> </picture> <h4>4. Kneeling side planks</h4> <p>To perform <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-kneeling-side-plank/" rel="noreferrer">kneeling side planks</a>:</p> <ul> <li>Start with your right elbow on the ground and your left hip stacked on top of your right (lying on your side).</li> <li>Pushing your elbow into the floor, lift your hips up off the ground.</li> <li>Like a normal plank, everything from your head to your knees should be in one straight line.</li> </ul> <p><strong>Workout</strong>: Hold for 30 to 60 seconds on each side or as long as you can with good form.</p> <h3>Lower body hip stretches</h3> <div class="row justify-content-center text-center"> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/pigeon-stretch-1-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/pigeon-stretch-1-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/pigeon-stretch-1-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/pigeon-stretch-1-LR-0124.jpg" class="img-fluid" alt="pigeon stretch"> </picture> </div> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/pigeon-stretch-2-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/pigeon-stretch-2-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/pigeon-stretch-2-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/pigeon-stretch-2-LR-0124.jpg" class="img-fluid" alt="pigeon stretch"> </picture> </div> </div> <h4>5. Pigeon stretch</h4> <p>To perform:</p> <ul> <li>Start on the floor in a plank position.</li> <li>Bring your left knee forward; place the outside of your shin and thigh on the ground, and lean into the stretch. You should feel it in your glutes and hips.</li> <li>To increase the stretch, lean your torso forward. But go slow at first.</li> </ul> <p><strong>Workout</strong>: Hold for 30 seconds, then repeat on the other side.</p> <p>By the way: this stretch is also great for <a target="_blank" href="https://www.warriormade.com/content/exercise/sciatica-stretches/" rel="noreferrer">relieving sciatica pain</a>!</p> <div class="row justify-content-center text-center"> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hip-90-90-2-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hip-90-90-2-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hip-90-90-2-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hip-90-90-2-LR-0124.jpg" class="img-fluid" alt="hip 90-90"> </picture> </div> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hip-90-90-1-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hip-90-90-1-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hip-90-90-1-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hip-90-90-1-LR-0124.jpg" class="img-fluid" alt="hip 90-90"> </picture> </div> </div> <h4>6. Hip 90/90 stretch</h4> <p>To perform:</p> <ul> <li>Start in a seated position with your lead leg in front of you, bent at 90 degrees.</li> <li>Place your trail leg to the side, also at a 90 degree angle. Sit up as tall as you can to start.</li> <li>Line your heels up so they’re in a straight line.</li> <li>Now, lean forward. Think about bringing your belly button toward your front knee. Go slow.</li> <li>You should feel your hips and and glutes stretch out.</li> </ul> <p><strong>Workout</strong>: Hold for 30 seconds on one side, then switch.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/low-side-lunge-1-0192.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/low-side-lunge-1-0192.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/low-side-lunge-1-0192.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/low-side-lunge-1-0192-LR.jpg" class="img-fluid" alt="low side lunge"> </picture> <h4>7. Low side lunges</h4> <p>To perform <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-low-side-lunge/" rel="noreferrer">low side lunges</a>:</p> <ul> <li>Start in a wide stance with your toes pointed at a 45-degree angle; bring your arms up in front of you for balance.</li> <li>Bend your right knee, and lean to the right, lowering yourself to the ground. </li> <ul><li>Bodyweight should be in the heel—don't put too much pressure on your knee.</li></ul> <li>Staying low, press through your right foot, shifting the bodyweight to the left side.</li> <li>Repeat on the left side.</li> </ul> <p><strong>Workout</strong>: Do 5 to 10 slow and controlled reps, then rest for 30 to 60 seconds. Then repeat.</p> <p><strong>To modify</strong>: Try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-high-side-lunge/" rel="noreferrer">high side lunges</a> instead.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/side-lying-hip-circles-1-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/side-lying-hip-circles-1-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/side-lying-hip-circles-1-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/side-lying-hip-circles-1-LR-0124.jpg" class="img-fluid" alt="side lying hip circles"> </picture> <div class="row justify-content-center text-center"> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/side-lying-hip-circles-2-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/side-lying-hip-circles-2-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/side-lying-hip-circles-2-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/side-lying-hip-circles-2-LR-0124.jpg" style="margin-right:0px;" class="img-fluid" alt="side lying hip circles"> </picture> </div> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/side-lying-hip-circles-3-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/side-lying-hip-circles-3-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/side-lying-hip-circles-3-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/side-lying-hip-circles-3-LR-0124.jpg" style="margin-left:0px;" class="img-fluid" alt="side lying hip circles"> </picture> </div> </div> <h4>8. Side lying hip circles</h4> <p>To perform:</p> <ul> <li>Lie on your left side with your hips stacked on top of each other; place your arm under your head for support. </li> <ul><li>Top to bottom, your body should be in one straight line.</li></ul> <li>Raise the right leg off your left leg; keep it straight.</li> <li>From your hip, rotate your right leg in small, 6-inch circles.</li> </ul> <p><strong>Workout</strong>: Do 15 full circles on one side, then repeat on the other side.</p> <h3>Hip-strengthening exercises</h3> <div class="row justify-content-center text-center"> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/squats-1-0192.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/squats-1-0192.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/squats-1-0192.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/squats-1-0192-LR.jpg" class="img-fluid" alt="squats"> </picture> </div> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/squats-2-0192.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/squats-2-0192.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/squats-2-0192.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/squats-2-0192-LR.jpg" class="img-fluid" alt="squats"> </picture> </div> </div> <h4>9. Squats</h4> <p>To perform squats:</p> <ul> <li>Stand with your feet shoulder-width apart; your toes pointed at a 45-degree angle.</li> <li>Make a "proud" chest. Maintain this throughout so your upper body is engaged and your back stays flat.</li> <li>Kick your butt back to the wall behind you—your hips will bend, and your knees will follow.</li> <ul><li>This is important—hips first, then knees.</li></ul> <li>Go as low as you can. Ideal depth is when your thighs are parallel with the floor.</li> <li>Drive through your heels to return to a stand. Repeat.</li> </ul> <p><strong>Workout</strong>: Do 15 squats. Rest for 45 seconds, then repeat.</p> <div class="row justify-content-center text-center"> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/glute-bridges-1-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/glute-bridges-1-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/glute-bridges-1-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/glute-bridges-1-LR-0124.jpg" class="img-fluid" alt="glute bridges"> </picture> </div> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/glute-bridges-2-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/glute-bridges-2-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/glute-bridges-2-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/glute-bridges-2-LR-0124.jpg" class="img-fluid" alt="glute bridges"> </picture> </div> </div> <h4>10. Glute bridge lifts</h4> <p>To perform <a target="_blank" href="https://www.warriormade.com/content/exercise/shoulder-bridge-lift/" rel="noreferrer">glute bridge lifts</a>:</p> <ul> <li>Lie on your back with your knees bent and your heels as close to your butt as you can get them; place the arms on the floor, palms facing the ceiling.</li> <li>Press through your heels. Lift your hips as high as you can to the ceiling.</li> <li>Pause the top for one second—<i>this is the key to doing this exercise right. So give it your best!</i></li> <li>Slowly return to the ground, then repeat.</li> </ul> <p><strong>Workout</strong>: Do 10 shoulder bridge lifts, then rest. </p> <div class="row justify-content-center text-center"> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/split-squats-1-0192.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/split-squats-1-0192.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/split-squats-1-0192.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/split-squats-1-0192-LR.jpg" class="img-fluid" alt="split squats"> </picture> </div> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/split-squats-2-0192.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/split-squats-2-0192.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/split-squats-2-0192.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/split-squats-2-0192-LR.jpg" class="img-fluid" alt="split squats"> </picture> </div> </div> <h4>11. Couch split squats</h4> <p>To perform <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-couch-split-squat/" rel="noreferrer">couch split squats</a>:</p> <ul> <li>Stand in front of a couch or sturdy chair; place your left leg on the object behind you.</li> <li>Drop your left knee (the one behind you) to the floor, or as low as you can go; the front knee should bend, but not track over the knees.</li> <ul><li>Keep your bodyweight in your right heel to prevent this—your body should travel in one straight line up and down.</li></ul> <li>Pressing through the heel, return to a standing position. Repeat, then switch sides after completing the desired amount of reps.</li> </ul> <p><strong>Workout</strong>: Do 6 to 8 split squats on each leg. Rest 45 seconds, then repeat.</p> <div class="row justify-content-center text-center"> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/drinking-birds-1-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/drinking-birds-1-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/drinking-birds-1-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/drinking-birds-1-LR-0124.jpg" class="img-fluid" alt="drinking birds"> </picture> </div> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/drinking-birds-2-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/drinking-birds-2-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/drinking-birds-2-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/drinking-birds-2-LR-0124.jpg" class="img-fluid" alt="drinking birds"> </picture> </div> </div> <h4>12. Drinking birds</h4> <p>To perform <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-drinking-bird/" rel="noreferrer">drinking birds</a>:</p> <ul> <li>Stand with your feet shoulder-width apart; place your bodyweight in your heels.</li> <li>Place your arms behind your head.</li> <li>With a straight back, hinge forward at the hips. Press your butt to the wall behind you.</li> <li>Go down as far as you can with a straight back—you may feel your hamstrings get tight. Pause here, then slowly, return to the starting position.</li> </ul> <p><strong>Workout</strong>: Do sets of 5 or 10 at a time, then rest. Controlled reps are the way to go!</p> <div class="row justify-content-center text-center"> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/frog-deadlifts-1-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/frog-deadlifts-1-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/frog-deadlifts-1-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/frog-deadlifts-1-LR-0124.jpg" class="img-fluid" alt="frog deadlifts"> </picture> </div> <div class="col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/frog-deadlifts-2-0124.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/frog-deadlifts-2-0124.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/frog-deadlifts-2-0124.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/frog-deadlifts-2-LR-0124.jpg" class="img-fluid" alt="frog deadlifts"> </picture> </div> </div> <h4>13. Frog deadlifts</h4> <p>To perform:</p> <ul> <li>Stand with your feet slightly wider than shoulder-width apart; toes pointed at a 45-degree angle, bodyweight in the heels.</li> <li>Place your arms inside your legs.</li> <li>With a flat back, bend forward at the hips until you reach the floor (think about bending over to pick something heavy up with a straight spine).</li> <ul><li>If you can't reach, go down as far as you can with good form.</li></ul> <li>Driving through your heels and maintaining a flat back, return to a standing position.</li> </ul> <p><strong>Workout</strong>: Do 10 reps. Particularly focus on the "down" portion by going slow—take at least three seconds to get to the floor.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Hip pain exercises: wrap up</h2> <p>Hip pain is a common ailment, but exercise can really help improve your circumstances.</p> <p>Certain types of exercise will benefit you for different reasons, such as:</p> <ul> <li>Warming up the muscles around your hips can increase blood flow and reduce stiffness, which may help ease the pain.</li> <li>Stretching the muscles around your hips can increase joint range of motion, making it easier to work out without limitations.</li> <li>Strength training has been shown to increase hip joint stability and also reduce pain.</li> </ul> <p>Plug one or more of these 13 hip exercises for pain into your next workout. If your hip pain is really bad, start slow and add a few reps or seconds each time you exercise.</p> <p>Remember, any progress, no matter how small, is progress!</p> <p>For more at-home fitness tips and exercise routines, check out our <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">exercise section</a>.</p> </section> </article>

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