Most people work on improving their quadriceps, hamstrings, and glutes while ignoring another main category of muscles – their hips.

The hips are the focal point for all movements of the lower body. Poor hips can cause knee, foot, and ankle injuries which can discourage you from playing.

While it’s necessary to develop your legs with compound workouts like squats, you should also spend time focusing on your hip muscles by doing hip-specific strengthening exercises.

Do these best hip-strengthening exercises at home to ensure that the hips remain healthy and free from injuries.

Why are Strong Hips Important?

Weak hip muscles lead to weak back, hip, and knee pain. As a result of weak hip muscles, injuries will occur in the hip.

It will also lead to knee, and ankle joints pain. Hips are responsible for all these by keeping them healthy you can avoid issues such as back pain, knee and ankle pain, etc.

The best way to prevent hip pain and associated damage is to do hip strengthening exercises.

Credit: Runner’s World

Do the below-mentioned activities twice or three times a week. Concentrate on the right way of doing.

It doesn’t matter how many reps you can do, the thing that matters is how well you perform each rep.

4 Best Hip Exercises for Strength

These are the best 4 simple hip strengthening exercises. All of these can be done easily at home, all you need is just a resistance band.

Lateral Band Walk

To get the most out of this exercise, you must select a resistance band with the right power.

Colors of the strip signify resistance levels for example yellow indicates easy, green indicates moderate, blue is hard, and black is hardest.

Most athletes will start with the green band and improve over time. If you find this exercise too tough, use an easy band.

Resistance bands are available in every athletic goods store or online.

  • Place the feet together in a loose standing posture.
  • Place your resistance band around your legs. place it just above each ankle and wrap it around the legs, Keeping the band taut, but not stretched. Consider placing the feet shoulder-width apart.
  • For this workout, you must take a semi-squat pose. Gently bend your knees and switch to a half-squat position, triggering the gluteus medius. Hold your arms out, place them together in front of your body to help you balance.
  • Hold the semi-squat pose, move the weight over one leg, and walk sideways on the other leg. Step in and out this limb, sideways. Push the hips while holding the squat spot.
  • Lift your left leg to the right in line with your right leg. Lift your right leg again, and take it to your right side. Lift up again your left leg, and put it down, so your right leg is in place.
  • Repeat for the other side and keep swapping horizontally with senators. Execute the same number of representatives for either side.
  • Concentrate on your stance and balance and try to maintain the squat position while you go.

Side-Lying Leg raises with Resistance Band

This Hip exercise will target the inner thighs, as well as the glutes.

  1. Lie on the floor on one side and keep your legs straight
  2. Place a resistance band over your knees or around your ankles based on what hardness level you want. Lie with your legs open and feet stacked on your left foot.
  3. Hold your elbow straight under your shoulder
  4. Try to involve the core, lift the leg a few inches off the floor. Lift your upper leg as high as you can and then slowly go back to the starting point.
  5. Keep your upper leg in line with your bottom leg throughout the movement.
  6. Complete 12 to 15 on each side and then move to other side

Fire Hydrants with band

This Exercise is nice to improve the hip and the gluteal muscles. It mainly targets at your glutes as you lift your leg to a 45-degree angle.

The workout also helps to strengthen the lateral movement of your hips and the back muscles.

  1. Firstly, Wrap a band just above your knees and below both thighs.
  2. Start by making a position where your hands are under your shoulders and knees are under your hips in an all-four position. Hold your elbows locked
  3. Keep your hips above your knees directly.
  4. Keep the core tight and focused, then keep one leg on the ground and raise the other one by bent the knee of the other one gently then raise it at an angle of 45 degrees.
  5. Now Bring the Leg slowly down to the starting position
  6. Do 10 reps on one side and then Turn to the other and repeat the workout.
  7. Repeat workout with three sets on both thighs.

Glute Bridge March

  1. Wear a resistance band just above the knees.
  2. Lie on your back and bent your knees.
  3. Keep your left foot on the floor and squeeze your core and glutes as you bring your hips to the ceiling and extend your legs so that your body forms a straight line between the knees and the shoulder.
  4. Hold the hips in this position, raise the right knee into the chest and bring the leg down to the floor. Repeat with the left leg and continue doing the same on alternating sides.
  5. Perform the same reps on each foot.


Strong hips are critical because they reduce the possibility of multiple injuries. Strengthening the hip muscles will ease discomfort in those who have already experienced these injuries.

Performing the above-mentioned exercises regularly will provide you healthy and strong hips which not only reduces the chances of injuries but also give your butts a perfect look.


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