Body Focus: Exercise and Movements for Stronger Hips
- May 3
- 2 min read
Did you know hip pain affects roughly 10%–20% of adults at any given time? It’s also one of the most common sources of lower body discomfort, especially as activity levels increase. Whether it’s prolonged sitting, a tough workout, running mileage, or simply daily wear and tear, hip issues can make everyday things like walking, stairs, getting out of a chair, or even sleeping feel harder than they should. The good news: targeted training works. In our upcoming newsletter video mini-series, we’ll share quick, evidence-based routines to improve hip strength, mobility, and control, along with simple, at-home exercises to build stronger, more resilient hips.
Taking care of your hips is vital for maintaining mobility and overall movement efficiency. The key to preventing and alleviating hip pain lies in strengthening the muscles that support your hip joint and improving your movement patterns. In this post, we’ll share some effective exercises and strategies to help you build stronger, more resilient hips, so you can move with confidence and ease.
As you work through these exercises, remember to listen to your body. Start slowly, progress at your own pace, and gradually increase the intensity and duration as you gain strength and flexibility. At Pillar Performance, we offer three levels of exercise to guide you through your journey: Build Back Strength, Reach Beyond Recover, and Maximize Potential. By incorporating these exercises into your routine, you can strengthen the muscles surrounding your hips, enhance your stability, and reduce discomfort.
**Disclaimer: The content shared here is for informational purposes only and should not be considered as medical advice. Perform exercises at your own risk and stop if you experience any discomfort or pain. If you are experiencing acute symptoms and new onset pain, reach out to a professional for more specific recommendations based on your symptoms**
BUILD BACK STRENGTH
These exercises are recommended if you are post-surgery, recovering from an hip injury or suffering from more acute hip pain and discomfort, for example weight bearing activities.
REACH BEYOND RECOVERY
These exercises are recommended if you have moved past the initial phase of recovery and are more capable (and cleared by your MD) to begin a more comprehensive strengthening program. You will continue to build strength, avoid re-injury and begin to break the cycle of lingering hip pain.
MAXIMIZE POTENTIAL
These exercises are recommended if you want to take your hips to the maximum level of strength and stability including return to sports, heavier lower body resistance training, and a pain-free quality of life.
