A large percentage of people work in offices, and while their jobs put bread on the table, they also cause several health issues. Due to the sedentary nature of office jobs, weight gain, back problems, hip stiffness, and instability are all common drawbacks of sitting for a minimum of 8 hours a day. Tight hips, in particular, can be linked to other issues and painful symptoms such as shoulder pain, knee pain, and shin splints.

Luckily, with a little bit of effort and commitment, you can overcome these drawbacks. Today, we’re going to talk about how to strengthen your hips and increase their mobility by performing simple exercises.

Hip Stability Exercises

  • Mini Band Toe Tap
    The first exercise that can help you strengthen those important hip stabilizer muscles is simple and can be done anywhere, even in the comfort of your own home. All you need is one piece of equipment – a mini band. Place the rubber band around your thighs and bend your knees slightly. Keep your foot, pelvis, and shoulders straight, and perform a toe tap to the side. Do 3 sets of 10 reps and alternate between sides.
  • Lateral Walks
    From there on, you can move on to lateral walks. Keep the mini band around your thighs, just under your knees. Assume a half-squat position, make sure that your knees stay apart, and keep your toes facing forward. Take a step to the side, one at a time, while your body is in a straight line, facing forward. Remember, the key is to hit the muscles that are responsible for flexing and rotating the hip – the gluteus medius. Try and keep your feet from turning and pointing out to the side because if that happens, the hip flexors will take over the load, hence the exercise will not be as effective. Alternate sides every 30 seconds.These are both amazing hip isolation exercises and will significantly benefit the muscles in charge of hip stability.
  • The Bridge
    The next exercise we’re going to introduce is one that you’re probably familiar with. The bridge is a popular and simple exercise often recommended by physical therapists for people with hip stability issues. Put a yoga mat on the floor and lay on your back. Bend your knees and lift your hips up. Hold them in that position for a couple of seconds and then gently lower them back to the starting position. Keep your back straight. If you want to make it more challenging, you can try the single leg bridge. The movement is the same except that you want to extend one of your legs while you support yourself with the other one. Make an effort to retain good posture at all time. Perform 3 sets of 10 lifts.
  • The Clam
    The last exercise is called the side-lying clam. Lay down on the side bend your knees and place them on top of one another, assuming a position resembling a clam. Open your knees and close them while making sure your hips stay aligned. This is a great exercise to conclude your hip stability drill. Do 3 sets of 12 reps for each side.

 hip isolation exercises

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