Most athletes are only focusing on strengthening their quadriceps and hamstrings to enhance their performance. However, many neglected one key muscle group: the hips.

The hips provide mobility and stability for lower body exercises and weak hips can often cause repeated injuries as the hips are the fulcrum point for the lower body movements.

While exercises such as squats and deadlifts would indirectly activate the hips, it's best to also include exercises that directly activates and strengthens the hips.

In this article, we will look at the top 3 exercises to strengthen your hips, improve athletic performance, and stay injury free.

1: Hip Bridges

The hip bridges are our top pick for hip exercises.

You can perform the hip bridges while lying down, all you need is a yoga mat.

Here is how you can perform the hip bridges with proper form:

1. Lie flat on your back with your arms by your side and feet on the floor.
2. Push through your heels and lift your hips off the floor while squeezing your glutes.
3. Pause for 2-3 seconds at the top of the movement and slowly lower back down. This would be one rep.
4. Perform 10 reps for 3-4 sets.

The key is to perform the hip bridges slowly to fully activate your hip muscles.

2: Hip Flexion

The next exercise on our list is the hip flexion. This exercise is great for strengthening your hip flexors and increase hip mobility.

Here is how you can perform the hip bridges with proper form:

1. Lie flat on your back with your arms at the side of your body. Keep your legs straight.
2. Pull your left knee towards your chest and keep your right leg straight. Hold for 2-3 seconds and feel the stretch on your hip.
3. Return to the starting position and switch to the other knee. Perform 10 reps for this exercise.

3: Clam

While the first two exercises are lying on your back, the next exercise, clam will require you to lie on your side instead.

Here's how:

1. Begin by lying on your side on the floor with your knees bent at 90 degrees. Keep your spine and pelvis in neutral and support your head on your left arm.
2. While keeping your heels connected and core engaged, raise your right knee without rotating your hip.
3. Hold for 2-3 seconds at the top of the motion and return to the starting position. Aim for 15-20 reps.
4. Switch sides and repeat.

Besides strengthening the hips, the clam exercise also activates your glutes and provide greater stabilisation in agility workouts.

Conclusion

The hips are a muscle group you should not neglect if you are looking to improve your performance. Whether it's running, cycling, or skiing, having a strong hip will make a difference in your performance.

So go ahead and perform the exercises outlined above and strengthen your hips!

Over to You

Let us know in the comments below your thoughts on the 3 exercises to strengthen your hips?

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