Strengthening Exercises Prevent Hip Pain

If you are suffering from hip pain your physical therapist may suggest resistance training and strengthening exercises resistance training and strengthening exercises will help you to stabilize muscle around your hip joint giving your body more support and reducing the risk of injuries there are a few exercises which physical therapist can suggest you and you can perform for strengthening your hip muscles

Bird Dog Pose

This exercise will focus on your glutes and can also help to target your core and arm muscles as well

For performing this exercise

  • Start the exercise by getting down on your hands and knees you will be in a dog pose
  • Now keep your hands flat on the ground exactly at shoulder-width apart
  • Now gaze down and slightly forward with your neck straight in line with your spine
  • Engage your core and then extend your left arm and right leg in a straight line with the rest of your body
  • Hold this for 10 seconds
  • Return to your starting position
  • Repeat the same exercise on the other side and do 5 to 7  repetitions on both sides


This exercise will help to engage your hamstrings and quadriceps. In addition to this, you will also get a full-body workout by this exercise

  • Here is how to perform this exercise
  • Lie flat on your spine with your knees bent and your feet flat on the floor
  • Place  hands by your palms facing towards the floor by your side
  • Now tighten your abs and glutes as you push off your heels and raise your bottom from the ground
  • Be careful so that you do not overextend or arch your back remember to maintain your pelvis in the neutral position

Straight Leg Raise (on Your Side)

This exercise is used for strengthening the anterior hip flexors and the oblique muscles on both sides of your legs

  • Lie on one side
  • Keep your bottom leg straight or you can slightly bend it for extra stability
  • Now keep your top leg straight and slightly raise it towards the ceiling in a controlled way
  • Your hips must not roll forward or backward while doing this exercise

Other Exercises for Hip Pain Relief

Keeping your hip muscles and other body muscles active through stretching and resistance training will also help you to maintain good health both physical and mental as exercise leave a beneficial impact on your mental health as well exercises can help you to improve your balance and range of motion so you are less likely to become injured when your range of motion is normal and you know how to maintain your balance

Here are some of the other best exercises you can perform when you are suffering from hip pain

  • Barre class
  • Chair yoga
  • Pilates
  • Regular yoga
  • Silver sneakers classes
  • Stationary biking
  • Swimming
  • Walking
  • Water aerobics
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