Ways to strengthen hip muscles

Are you an avid lover of fitness? Does a toned body attract you the most? Do you think that everybody part should be in proper shape? If you are one of such thinkers then you arrived at the right place. We all know that perfect body shape is everyone’s desire. Some people work heavily for it while others only dream about it. 

Which one are you the dreamer or the worker? Even if you are a dreamer and want to implement and live your dreams in real life then we can help you. Although the worker is everywhere appreciated so does here.

If you are looking for strengthening back muscles to relieve tension and improve the posture of your body then we can suggest you something. Today we will discuss the methods that can strengthen the hip muscles. Being one of the most used muscles in the whole body. Every basic activity of the human body is incomplete without the help of hip muscles. Although there are many ways to shape it. We will be focusing upon the physical exercises or activities that can build the hip muscle at an ease. Let us start with the same.

What is hip muscle?

As the term implies, the muscles which are situated at the back portion of the body helping in the movement of hip is known as hip muscles. In the structure of human body muscles are the muscles that help in the movement of the whole body. According to modern enormity define 17 muscles as hip muscles, although there are many more muscles that also associated with the set of hip muscles.

How does hip muscles functions?

• It is responsible for the motion of the whole human body.
• Most of the hip muscles are liable for more than one type of movement.
• It also plays an important role in maintaining posture while standing.
• These hip muscles work in an incorporated framework with muscles of shoulder neck, centre, lower leg and supporting muscles of the spine to furnish a great posture of the body.
• It helps in stabilizing the pelvic region.
• It does help in moving a person’s weight to alter the mobility of the human body.
• As the hip joint is widely known as the most flexible joint in the body of a human.
• The hip muscle provides strength to all the part of the human body.
• It helps in bending.
• For instance activities like standing, walking, jogging and climbing stairs required strong movement of hip muscles.

How to strengthen hip muscles?

Here are some hip strength essentials in which we are going to mention. It is going to contain isolated hip exercises to moving into bigger integrated movements.

• Lunge

The lunge is one of the major hip exercises known for humankind. It is easy to do and can be done anywhere you want to. You only have to stand in an attention position then take a step and you have to bend over as if you are proposing someone you love. You need to hold in that position for a few seconds, regain your initial position and you need to bring your foot back to the original position. 

Doing it as many times can warm your body up as becoming accustomed to this activity, you can carry a hand weight in each of the hands. This activity can increase the ability to stretch by the increased tension on the hip and muscles of leg which can ensure the strengthening of hip muscles.

• Single leg bridge

Lie flat on your back and put one foot on the ground. Fold your legs vertically. Then raise the other knee right above the hip. Press the forth into the ground squeezing your back muscles to raise your hips as high as you can. Make sure to keep your hip muscles tight so your lower back does not overextend. You need to squeeze your hip as hard as you can on each mode. We recommend you to pause at the top for a one to two counts and lowering down slow. This workout activity can increase the stability of your hip muscles.

• Glute Bridge March

Glute bridge march is an excellent exercise to work on the strength of buttock and hip extension. You need to lie down on the ground and get into a position with your hips high. Lift one me at a time until it comes right above the hip and then controls the foot background. You need to keep your hip at the same height during the whole exercise. As you lift the foot, your hips will want to sink is your job to keep the heads driving up throughout the whole movement.

Lateral hip strength exercises

Now we will move to some of the easy lateral hip-strengthening exercises with accessories.

• Banded clamshell

You need to put a band right above your knees then come into a side-line position. You will have your nails at about a 60-degree angle and from here are going to press the top me up into the band as hard as you can. You should prefer posing for 4 to 5 seconds and then regaining the original position of lower back down. Essentially you are trying to open up your hip as much as you can without moving the pelvis. This exercise can increase the restraining power of your gluteus. 

• Side-lying leg lift

Side-lying leg lift is also an amazing exercise to keep working on our hip muscles. You need to get on a sideline position. Then you will have to bring your knees closer to a 90-degree angle. You need to strengthen the top leg and lift the leg as high as you can without changing the pelvis. You may pause at the top for 5 to 6 seconds. The poses in this exercise are very important for activating and fatiguing the muscles that we’re trying to use.

• Single leg Romanian deadlift

You need to stand straight into a standing position. Then hind your hips forward and move one leg back. You need to keep your spine perfectly straight as per your ability. Try to gain momentum while standing in a parallel position from the ground. You can use your whole food to give the ground and try to keep your hips as squared up as possible. This hinging movement requires to keep your both foot straight.

• Single leg Romanian deadlift with a straight leg

Moving forward this is today earlier mentioned hinge activity within alteration will keep the working me all the way locked. This hinging activity becomes more challenging for most of the people because it requires more flexibility and coordination of the hamstrings in the spine. This activity can increase your stability while standing and can incorporate the strengthening ability of pelvic area muscles.

• Single leg good morning

This single leg good morning activity requires a lot of control and strength from the heads because you don’t have you’re leg going backwards to counterbalance you. For this version, it is of bit difficult exercise. You need to stand straight and float the foot of your non-working leg right next to the angle of your working leg. 

Keep the knee all the way locked up and keep your spine straight. Hinge your hips forward until you reach parallel and come back up. this exercise extracts the power of leg muscles as well as hip muscles with the help of spine muscles. On a side note, these exercises have been taken from unlock your hip flexors program. If you like it then you may check out it’s detailed review here

• Split squat

For split squats, you need to start with the half-kneeling position. Place your bottom knee right under the hip. You need to drink your back toes into the ground and squat yourself up. Try to move the hips and the vertical plane. you need to put about equal pressure into each foot which means both legs and hips will be working equally. Keeping an upright position and your hips straight forward. You need to try to keep the back hip extended throughout the whole movement.

• Elevated split squat

This is an extended version of the split-squat which becomes harder when you elevate both feet. Do it in the same manner as you are doing splits squat. now the hips have a greater range of motions to work in which requires more mobility strength and coordination.

These were some of the very important exercises that can enhance the mobility and strength of your lower body. Hip area is very important for mobility  of the whole human body. To increase your restraining power as well as trending the hip muscles you need to keep on practicing the above-mentioned exercises as far as you can. Initiate with the easy ones and less complex one so that you at random doesn’t feel much pressurized.

To perform the above-mentioned exercises prefer doing it with your trainer so that they can provide the proper guidance of your body posture. We have enlisted the lesser complex to a complex set of exercises that can surely help to reduce the hip muscle and strengthen them to more extent. These hip muscle strengthening exercises can help you in representing your body posture in a good manner before the crowd.