Hip Exercises

These hip exercises are important for maintaining are important for keeping a strong, healthy hip. The hip is the area that connects your thigh bone (femur) to the pelvis bones and it is designed for sturdiness. Failure to maintain activity in your hip makes it more susceptible to injury as you grow older.

Hip Flexor

1. Sit with your back straight on a chair table, so that your feet do not touch the floor.
2. Slowly bring one knee towards your chest.
3. Hold the position for 10 seconds or as needed and repeat with the other leg.
4. Do 5-10 reps with each leg.

Lateral Leg Lift

1. Lie down on your right side with a pillow underneath your head.
2. Bring your right leg towards your chest and bent at the knee and place your left leg straight.
3. Lift your left leg a 5-6 inches off ground.
4. Hold the position for 10 seconds or as needed and repeat.
5. Do 5-10 reps with each leg.

Knee Squeeze

1. Lie down with your back flat on the floor, your knees pointed up, and your feet flat on the floor.
2. Place a pillow between your knees.
3. Tightly squeeze your knees together.
4. Hold the position for 10 seconds or as needed.
5. Do 5-10 reps

Outward Hip Rotator

1. Lie on the right side of your body with your head on a pillow.
2. Bring your right leg towards your chest and keep your knee bent at a 90 degree angle.
3. Raise your left leg a few inches off the floor. Bend your left knee at a 90 degree angle.
4. Rotate your left leg outward (away from your right leg).
5. Hold the position for 10 seconds or as needed.
6. Repeat with the other leg and do 5-10 reps with each leg.

Inward Hip Rotator

1. Lie on the right side of your body with your head on a pillow.
2. Place your left foot in front of your right leg so it is flat on the floor and your left knee is bent and pointed upwards.
3. Raise your right leg a few inches off the floor. Bend your right knee at a 90 degree angle.
4. Rotate your right leg inward towards your left thigh.
5. Hold the position for 10 seconds or as needed.
6. Repeat with the other leg and do 5-10 reps with each leg.

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