Hip Exercises

By Jeff Bayer Fitness Specialist

As you design your workout program, you’re likely putting a lot of focus on your quads, hamstrings, chest, back, and arms. These are the most noticeable body parts that men work since they are the most visible to the naked eye. Despite this fact, it’s important to think about some of your smaller muscle groups that may not look all that impressive, but will improve your ability to lift heavier during other exercises, and will also help you better perform many of the activities or sports you do on a daily basis.

Hip exercises are the perfect example of this type of less-visible but highly functional focus. The hip flexors in particular are a small muscle group that play a big role in the body. They help to keep the hips in the correct position, and they’re working hard every time you step up a stair, do squats or just get out of a chair. Having strong hip muscles will also help prevent back problems: When the hips are in alignment, the spine is in alignment as well.

an introduction to hip exercises

Here are some of the main hip exercises that will target the hip flexors and all the surrounding hip muscles.

Decline sit-up

While you may have always thought of decline sit-ups as stimulating the abdominal muscles, they also call the hip flexors into play. As you lean back past a 180-degree angle, your hip flexors are automatically going to start tensing, preventing the body from falling back completely.

Keep in mind that the hip flexors are generally a much weaker body muscle, so it’s not going to take all that much weight to get them stimulated and progressing. Aim to complete two to three sets of 10-15 reps.

Hanging leg raise

Another classic abdominal exercise is hanging leg raises, which make for another good hip exercise. To increase the intensity of this movement, wrap weights around your ankles or attach a cable to your ankles as you raise them through the air.

Maintaining the straight-leg position throughout the movement will be challenging enough at first, however, so be sure you’ve got that covered before adding any additional resistance. Perform one to two sets of 8-10 reps.

Cable single-leg raise

Cable machines offer a nice variety of resistance training options and are perfect for hip exercises. After attaching the cable to your ankle, select between 20-40 pounds, which is usually plenty to work your hip flexors.

From there, stand facing away from the weight stack with both legs straight and shoulder width apart. Begin to lift one knee up toward the chest, pausing for a second at the top before lowering again. Complete 10-12 reps on one leg and then switch sides for two sets total.

You can also do this movement with your leg going out to the side or back. The only difference is that you should maintain a straight-leg position rather than bending at the knee.

Lying leg raise

If you don’t have a cable available to you, another hip exercise option is a lying leg raise. To do this one, you will again attach an ankle weight, and lying on your back or side, lift your leg straight up into the air until it’s at a 60-degree angle with your body. Lower to complete the rep and switch sides to work both legs equally. Complete 15-20 reps on each side for two to three sets.

Stationary lunge stretch

After performing any hip exercises, you will want to ensure that you’re stretching thoroughly afterward because this muscle is prone to becoming tense.

One of the best stretches to perform for the hip flexors is a stationary lunge where you move into a lunge position, but allow your back knee to touch the ground. Once in that position, place your hands either on the floor in front of you or on your knee and slowly allow the body to rock forward gently until you feel a pull in the hip area. Hold that position for at least 10 seconds, and then switch legs and repeat two stretches for each side.

Stretch it out

The classic quad stretch will also stretch the hip if you think of pushing the hips forward slightly while pulling back on the knee that’s bent.

Doing these stretches regularly will keep the area lose and limber. Often hip flexors can also become tight from sitting all day at work, contributing to lower back pain. By stretching your hips every day you will help overcome hip and back pain.

hip flexor power

It’s a great idea to think of your hip flexors in your regular workout. They won’t be a muscle that you’ll build to a significant degree, but by strengthening them you can reduce your risk of injury and enable yourself to lift heavier on the weights that do make a difference in your appearance, such as the squat and dead-lift.

Best Stretches for Runners

A simple stretching routine for runners

By Elizabeth Quinn, About.com

Updated July 27, 2009

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

Stretching can have a variety of benefits for runners when done properly. Before you try the folowing stretches, learn:

• Safe Stretching Guidelines
• Why You Should Stretch After You Warm Up.
• The Most Common Running Injuries

1. Standing Calf Stretch

Photo © Mike Harrington / Getty Images

The calf, or gastrocnemius, muscle runs along the back of your lower leg. In runners, this muscle is prone to a calf pull or strain.

• Stand about an arm's-length from the wall.
• Lean forward and place both hands on the wall about shoulder width apart.
• Extend one foot (the side to be stretched) behind you with heel on the ground and one foot closer to the wall.
• Lean into wall with your hips until you feel a stretch in the calf of the extended leg.
• Hold this stretch for about 30 seconds and change sides.
• For a deeper stretch, move your foot farther back.
• This stretch is similar to the Achilles tendon heel stretch, however by keeping your knee straight you focus the stretch on the calf rather than the Achilles.

• 2. Standing IT Band Stretch

  Photo © E. Quinn

  The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. Iliotibial band syndrome is a common running injury that is generally due to inflammation and irritation of this band.

  Here is a simple stretch you can do while standing.

  • Stand with your left leg crossed in front of your right leg.
  • With your right arm extending overhead, reach to the left.
  • Put your left hand on your hip.
  • Push slightly on your left hip until you feel a slight stretch along the right side of your torso, hip, upper thigh and knee.
  • Hold 20 to 30 seconds and change sides.
  • For a deeper stretch, keep your feet farther apart, bend the knee of your forward foot and keep the back knee straight.

  
  

  3. Standing Quad Stretch

  Photo © Stockbyte / Getty Images

  The quadriceps (quads) are a group of muscles along the front of the thigh. There are many different ways to stretch your quadriceps, but here is a simple one you can do while standing.

  • Stand on one leg (grab onto something solid if you need support).
  • Bend your knee and bring your heel toward your buttock.
  • Reach for your ankle with your hand.
  • Stand up straight and feel a slight pull along the front of your thigh and hip.
  • Hold the stretch for 20-30 seconds, release and repeat on the other leg.
  • Be careful not to strain your knee - the goal is not to touch your heel to the buttock, but rather to stretch the thigh.

  
  

  4. Seated Hamstring Stretch

  Photo © Vladimir Pcholkin/ Getty Images

  Because tightness in the low back and hamstrings is often related to muscle pain and stiffness in runners, stretch can help maintain good running form and reduce the risk of stiffness, pain and injury.

  • Sit on the floor with your legs stretched out in front of you with knees straight.
  • In a slow, steady movement, lean forward at the hips, keep you knees straight and slide your hands up your legs to your feet.
  • Extend as far as you can, and dorsiflex your feet slightly to increase the stretch.
  • Hold the stretch for 20-30 seconds, release and repeat two to three times.

  5. Hip Flexors and Psoas Stretch

  Photo © Graham Mitchell / Getty Images

  The hip flexors are a group of muscles that bring the legs up toward the trunk. Runners rely on these muscles, particularly when running uphill, and keeping the limber is essential.

  • Begin in a forward lunge position and drop your back knee to the floor.
  • Raise your arms and hands up over your head and look up.
  • Press your hips forward and down toward the floor and feel a stretch through your torso, hip, groin and thigh.
  • Hold the stretch for about 20-30 seconds, release and repeat on the other leg.

  
  

  6. Simple Shoulder Stretch

  Photo © Photodisc / Getty Images

  This is a basic shoulder stretch you can do anytime and anywhere.

  • Begin standing up straight with shoulders relaxed and back.
  • Reach your right arm up over your head, bend your elbow and reach your hand behind your neck.
  • With your elbow pointing up to the sky, slide your right palm down to your back.
  • With your left hand, grip your right elbow and gentle pull it toward your ear.
  • Continue sliding your right palm down your back without straining.
  • Hold for 10-20 seconds and release.
  • Repeat with the opposite arm.
  • Be sure to keep your head up and resist the urge to bend your neck forward.

  
  

  7. Plantar Fasciitis Stretch

  Photodisc / Getty Images

  This stretch is used to relieve the pain of plantar fasciitis by stretching the plantar fascia, a band of tough connective tissue that runs along the bottom of the foot to the heel.

  • Stand barefoot.
  • Left one heel off the ground but keep the ball of the foot an toes flat.
  • You will feel a stretch on the underside of the ball of the foot.
  • Hold for a count of ten. Release.
  • Repeat ten times.

  
  

  8. Piriformis Stertch - Pigeon Stretch (Advanced)

  Photo © Noe Montes/ Getty Images

  There are many different ways to stretch your IT band. This is a more advanced stretch, that is sometimes called the Pigeon Pose in yoga.

  • Start in a push up position on your hand and toes.
  • Slide your right knee forward toward your right hand. Angle your knee so the outer ankle is touching the floor (see picture).
  • Slide your left leg back as far as comfortable.
  • Keep your hips square to the floor.
  • You should feeling a deep stretch in your right hip and the outer thigh.
  • You can either stay up on your hands, or fold forward and let your forearms rest on the floor in front of you or fully extended your arm in front of you.
  • Breathe slowly and deeply from your belly. Hold the stretch 30-60 seconds and release. Repeat on the other leg.

  
  

  9. Quad Stretch with an Exercise Band (Advanced)

  Photo © Hamish Blair / Getty Images

  There are many different ways to stretch your quadriceps, but here is a more advanced stretch that many pro athletes use after a good warm up.

  • Loop an exercise band around your arch while you are in a kneeling position.
  • Lay down on your belly, while holding the exercise band.
  • Reach your arms out in front of you and bend the knee of the leg with the band on the foot (see example photo). to be stretched.
  • Slowing apply tension until you feel a stretch along the front of your hip, quadriceps and entire thigh.
  • Be careful not to strain your bent knee.
  • Hold the stretch for 20-30 seconds, release and repeat on the other leg.
  • The goal is not to touch your heel to your buttock, but rather to stretch the thigh.

  
  

  10. Kneeling Quadriceps Stretch (Advanced)

  Photo © Quinn Rooney / Getty Images

  Here is another simple way to stretch your quadriceps. This one can be done while kneeling.

  • Kneel with one leg forward and one leg back, as shown in the picture.
  • Reach back and get a firm grip on the foot of the back leg.
  • Slowly bend the knee and lift the foot off the ground and toward your buttock until you feel a stretch across the front of the hip and thigh.
  • Hold the stretch for 20 to 30 seconds, release and repeat on the other leg.