Hip Exercises

Great Hip Exercises that You Can Do at Home

If your hips are in dire need of some strengthening and toning, then there are several effective hip exercises you can do in the privacy of your own home. Each of these exercises are designed to assist you in strengthening your leg muscles, from your knees all the way up to your hips. In addition to this, they will also help to boost your flexibility—something lacking for millions of Americans.

If you have a history of arthritis or joint problems, particularly if you have undergone any hip surgery, you should consult with your doctor before trying these exercises. If you experience any pain, stop the exercise immediately and seek out medical consultation. Remember to stretch before any workout, particularly the kicking exercises mentioned below.

Knee Raises

Knee raises are great hip exercises for flexibility and strengthening. The only equipment you require is a wall, chair, or countertop for some balance. They’re very easy to do, but very effective.

In order to do this exercise, make sure that you are well-balanced and holding onto something just in case. Bend your right knee at a 90 degree angle and lift it up towards your waist, but do not go any higher than that. Slowly lower your leg back down. Do this 10 times in total for each leg. After completing your reps, shake your legs out to get the blood flowing again and loosen up the lactic acid.

Straight Leg Raises

The primary goal of this exercise is to help you improve the muscles that allow you to straighten out your knee and bend your hip. You will be lying on the floor, so lay down a towel or a yoga mat if you need to.

Lay flat on the floor, on your back. Bend your knees and bring them up in a triangle shape, but keep your feet flat on the floor. You are going to straighten out your right leg and tighten the thigh muscle in it. When the muscle is taut, raise the leg between 1 – 2 feet off the floor. Hold it for 10 seconds and do not arch your back. Lower the leg and repeat it 10 times in total, then switch legs.

Side and Back Kicks

Side and back kick as designed to increase your leg strength and help you with your side and backwards mobility, areas of movement that most people are lacking in. Grab a chair or a wall for balance, and do not over work yourself. Be sure to stretch out a bit first.

Start with side kicks. You are going to need to move your right leg up and out to the side, being sure to keep your knee straight. You should try to keep upright, but lean away from the leg if you need to. Repeat this so you do the exercise a total of 10 times on the right and left side.

For back kicks, you will start with the right side as well. Move your leg behind you, keeping your knee straight. For additional height you can lean forward, but make sure that you are not overdoing it, and make sure that you are holding onto a wall or chair. As before, do this a total of 10 times on the right, and then switch to the left.


In order to get the most out of these exercises, it is important for you to do them several times a week. Take one day off each week to allow your new muscles time to recuperate, but don’t get lazy with it. Expect to see a little soreness the next morning, but remember that a little soreness if good. If you are overly tender, cease the hip exercises and speak to your doctor.