Your hips are one of the main stabilisers in your body and most of the time, they don’t get the attention they deserve. At Brindabella Podiatry, we believe hip exercises are just important as giving support to your feet. Here are the TOP 5 HIP STABILITY EXERCISES you can perform daily:
- Stand with your feet wider than hip-width and have your feet either pointing straight or slightly angled at 2’o clock depending on what your hips are comfortable with. Keep your upper body straight, drop your hips and flex both knee joints. Ensure your glut muscles are engaged by having your hips pointing outward.
- Repeat 10-20 times and perform 3 repetitions.
2. Fire Hydrant
- In a 4-point kneeling position, raise your right knee to your side while keeping the hips stable. Ensure your right hip does not drop and maintains the same level as your left hip when raising to your side.
- Perform this 10-20 times and swap to the opposite knee to repeat the same amount of repetitions.
3. Bridge (Hip Raise)
- Lie flat on your back, bend both knees and have your 2 feet placed hip-width apart. Slowly raise your hip as high up as you can and hold for 3 secs then drop. This will not only activate your gluts, quads and hamstrings but as well as your core muscles.
- To do 10-15 times and repeat 2-3 times.
4. 4 Point Kneeling
- In the 4-point kneeling position, raise alternate arms and legs outwards in extended position so that they are parallel to the floor surface. Ensure your hips are leveled and don’t forget to activate your core! Hold this position for 5 secs.
- To perform 10 times and repeat 2-3 times on each side.
5. Single Leg Deadlift
- Bring your body parallel to the floor and slightly bend your right knee while your left leg raises out behind you. Ensure this movement is controlled and keep the left leg nice and straight with your foot pointing outwards.
- Do 10 reps and repeat 2-3 times.
So now that you know this great top 5 hip exercises, it’s a great routine to incorporate in your everyday living. Daily is not mandatory especially if you have restrictions i.e. physical or time but the more, the better! Please keep in mind, these exercises require a good amount of balance so if you do not feel stable or steady on your feet, you can always hold onto a chair or table. Otherwise, consult with your doctor, physiotherapist or podiatrist if you do not feel confident or suitable to perform these exercises.
If you like this post, please let us know and we can share more tips and tricks we have to keeping you fit and healthy!
Reference: Cat Wood, Fernwood Fitness – Stabilise Your Hips
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