Resistance training exercises are crucial for any exercise routine, and they help develop strength and endurance in various muscle groups, including the hips. The hips are important as they provide stability, balance and mobility. Too much sitting and a lack of exercise can cause hip weakness and mobility issues. Strong hips are necessary for various daily activities, such as walking, running, jumping and squatting. Training sessions that focus on the hips are important to increase mobility. Complementary muscles such as the lower back and hamstrings also connect to the hips. The hips' role in connecting the lower body to the upper body is why training them is so important.
Hip exercises
There are numerous exercises you can incorporate into your workout routine to strengthen your hips. One such exercise is the Hip Thrust. The Hip Thrust targets the gluteal muscles, which are responsible for hip extension. To perform a Hip Thrust, sit on the floor with your back resting on a bench. Your feet should be flat on the ground, and your knees should be bent at a 90-degree angle. Lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Hold this position for a few seconds before lowering your hips back to the ground. This exercise can be performed using weights or bands for added resistance.
Another exercise that strengthens the hips is the Good Morning. This exercise targets the hamstrings and glutes in the rear chain. Good Mornings can be performed seated or standing, however seated is great for beginners due to its limited range of motion and increased stability.From the seated position, making sure that the knees are above the hips, pick up a pair of dumbbells with the lats engaged.
The third exercise that can strengthen the hips is the Squat. The squat is a compound exercise that targets the quadriceps, hamstrings, and gluteal muscles. To perform a squat, stand with your feet shoulder-width apart with your toes pointing slightly outward. Bend your knees and hips, lowering your body until your thighs are parallel to the ground. Push back up to the starting position, squeezing your glutes at the top of the movement. This exercise can be performed using weights such as dumbbells or a barbell for added resistance. A slant board can be used to add greater flexion to the ankles, increasing their flexibility.
Hip assist exercises
The Romanian Deadlift is a weightlifting exercise that primarily targets the hamstrings, glutes and lower back muscles. To perform a Romanian Deadlift, stand with feet shoulder-width apart, holding a barbell or dumbbells with an overhand grip. Keeping your back straight, bend at the hips (with shoulders back) and lower the weight down towards the floor while keeping your knees slightly bent. Return to the starting position by bringing up the back
The Jefferson Curl is a movement that targets the posterior chain, including the hamstrings, glutes, and lower back muscles, as well as the muscles of the upper back and shoulders. To perform a Jefferson Curl, stand with your feet shoulder-width apart and hold a weight in front of you. Begin to roll down through the spine, keeping the weight close to the body, until you reach the bottom of the movement. Slowly roll back up to the starting position, again keeping the weight close to the body.
The Weighted Side Bend is an exercise that targets the obliques (the muscles on the sides of the abdominals) as well as the lower back muscles. To perform a Weighted Side Bend, stand with your feet shoulder-width apart and hold a weight in one hand. Slowly bend to one side, keeping your back straight and the weight close to the body. Return to the starting position and repeat on the other side.
All of these exercises require the use of the hips, which can help improve hip strength. The Romanian Deadlift and Jefferson Curl both involve bending at the hips, which helps strengthen the muscles of the posterior chain. The Weighted Side Bend targets the obliques, which can help improve core stability and support the hips during movement. By incorporating these exercises into a regular workout routine, you can improve your hip strength and overall fitness.
Summary
Resistance training exercises are an essential part of any exercise routine, and they can help you develop strength and endurance in various muscle groups, including the hips. Strong hips are necessary for various daily activities, and exercises such as the Hip Thrust, Lateral Band Walk, and Squat can help you achieve this goal. The Romanian Deadlift, Jefferson Curl, and Weighted Side Bend are hip assist exercises that target complementary muscles. Incorporating these exercises into a regular workout routine can improve hip strength and overall fitness eliminating back pain / improving quality of life.