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Hip Strengthening Exercises For Athletes | Performance Ground
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Hip Strengthening Exercises For Athletes

Hip Strengthening Exercises For Athletes

Hip Strengthening Exercises For Athletes

3 Essential Hip Strengthening Exercises For Stability and Power.

The hip is one extremely mobile and powerful junction for movement and stability. However, at times we can become complacent with our training programmes and movements only focussing on what we are good at or enjoy. On a performance and injury prevention stand point, this will only end in a plateau or worse, serious injury. In this article, we’re demonstrating the most effective hip strengthening exercises to generate force in the hips for our athletes.

The hip is a ball in socket joint, which allows a tremendous amount of movement at various angles and planes of motion so we should aim to train it at its full capacity while, carefully considering the most effective movements for your desired outcome.

Performing the same exercises over and over again is not a problem. Only, using those exercises over and over again is where problems start to arise and where we may start to develop over active (tight) muscles, underactive (weak) muscles and poor motor patterning and control simply because of the lack of exposure to varying ranges, muscular stimulation and utilising the agonist-antagonist relationship.

THE VIDEO: 3 Essential Hip Strengthening Exercises for Stability and POWER

It isn’t rocket science. However, some of you will have to venture out of your comfort zone whether that be technically learning a new movement, reducing load or mixing up your training routine to accommodate a more holistic approach to a major muscular junction, the hip.

3 Essential Hip Strengthening Exercises To Get You Started


Otherwise, known as the Romanian Deadlift. It is an essential posterior chain movement that elicits a hinge from the hip. The major muscles used are the Gluteals and Hamstrings. A key point for this exercise is that it starts from the top position as opposed to the floor in the case of the conventional deadlift. When eccentrically lowering (going downwards) the bar or dumbbells, remember to keep those shoulder blades pinched, push that butt backwards and ride the bar close to the body throughout.

Lateral Lunge

This is working the hip complex in a sideways motion. The hip is now working unilaterally (1 leg), which requires much more co-ordination and stability as well as incorporating a few more muscles such as the Quadriceps, Adductors and Abductors, which basically, produce knee extension and moves the leg towards and away from the body respectively. Take a nice wide stance with this one and again try to push the butt back with your centre of mass over your heel on the lunging leg. It is an exceptionally useful exercise to improve hip stability, flexibility and strength for the multi-directional athlete and sports person.

Back Squat

This movement undoubtedly finds its way in to most of our training programmes simply because it incorporates multiple joints and muscles while, providing a strong cross over effect on flexibility, stability, strength and sports specific movement. It is what is says, loaded from the back whilst maintaining a solid back posture, feet shoulder width and descend until your thighs are at least parallel with the floor and then, pull the bar down on the traps whilst driving up through the heels. This movement involves quite a few muscles (quadriceps, hamstrings, gluteals, adductors, abductors and hip flexors) due to the fact that it is a hip and knee dominant movement so definitely one to have in the locker.

It is key to master posture, position and movement before increasing the load and remember that you don’t need to completely change your programme and exercises but simply alter the variations in conjunction with your programme and long-term plan.

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