How to Strengthen the Muscles on the Outside and Back of Your Hips!
Why is it important to strengthen the hip muscles?
The hips and the pelvis are the base of support for the back and the rest of the body at rest
and in motion. Strengthening the muscles in your hips can help to reduce pain in the
lower back and can decrease risk for injury in the back and hips with lifting, running,
walking, and other daily activities. The following exercises are a few of my favorite hip
exercises to help increase strength and stability in the hips and lower back.
Sidelying Front and Rear Toe Taps
This exercise targets the muscles on the outside of your hip that help to turn your leg out.
Lay on your left side with your left knee bent and your right leg straight. Raise your right
leg toward the ceiling. Move your leg forward to tap your big toe on the floor in front of
you. Be sure to keep your hips in the starting position, do now allow your hips to rotate
toward the floor. Next raise your leg back up toward the ceiling. The repeat by tapping
the floor behind you.
Reverse Clamshells
Start by laying on your side with your knees and hips bent. For a normal clamshell you
would keep your heels together and raise the outside of your knee toward the ceiling. For
this progression, you will keep your knees together and slowly raise the outside of your
top foot toward the ceiling. Hold for 1-2 seconds at the top and slowly lower your foot
back to the starting position. Be sure that your hips are remaining still and are not rolling
forward or backward as you move your leg. You will feel this exercise in the muscles on
the outside of your hip. You can choose to place a towel between your knees to provide
some extra cushion if you feel any discomfort Perform 10 times on each side for 3 sets.
**Quadruped Hip extensions
Begin in a quadruped position, on your hands and knees. Move your arms so that your
forearms are flat on the floor. Extend your right leg straight behind you with your toes
flexed. Keeping your hips facing the ground, lifting your extended leg up toward the
ceiling. Then lower your toes back to the ground. You will feel this exercise in the back
side of your hip and may feel it in the back of your thigh. Repeat 10 times on each side,
perform 3 sets with rest in between. Keep your abs engaged throughout, this will ensure
that you are not using your lower back muscles to elevate your leg.
These exercises are not for everyone and should not replace professional medical advice or
treatment. You should not perform these exercises if you are experiencing back pain, hip pain, or
following a recent surgery without consulting your physical therapist or physician first.
If you have back pain, hip pain, or weakness call 260-900-2437 to schedule an appointment with
one of ProTailored’s highly trained Physical Therapists