3 Hip Movements For Everyone

No matter whether you want to bench press 400lbs, get out of your car without pain, or just go through your exercise program with no knee, back, or hip pain these simple three exercises will help you tremendously if done with proper form and frequency.

Front Hip Flexion(bent or straight leg depending on client)-The benefit to this exercise is to improve strength in the front of the hip. However, this is where most people don't have an issue with strength. Instead, usually from sedentary jobs their hip flexors are tighter than they should be. Injuries and ailments from the hip flexors (Psoas Major, Iliacus, Rectus Femoris, Pectineus, and the Sartorius) usually come from being tight from sitting. That doesn't mean you should not have balance in your hips and glutes. Another benefit to this exercise when performed with a straight leg is when performed properly, it activates the lower abdominals and also stretches the usually tight hamstrings!

Hip Abduction/Clams-The benefit to this exercise is to increase strength in the muscles that stabilize, rotate and move your upper legs and core. The abductor muscles include the Gluteus Minimus, Gluteus Medius, and the Tensor Fascia Lata. Most hip and knee injuries are caused in direct relation to weak abductor(glute) muscles. Improving strength and range of motion in the abductor muscles will improve balance, posture, core stability and strength, and total body movement.

Bridges or Hip Thrusts-The benefit of this exercise is to strengthen the glutes but the bridge also works on an array of other core stabilizer and movers in the body. The other muscles activated during a proper bridge are the Erector Spinae, Rectus Abdominus, Hamstrings (Semitendinosus, Semimembranosus, Biceps Femoris) and adductors. Strengthening these muscles will help anyone from marathon runners to individuals who are forced to sit for the majority of the day.