When we’re talking about moving with ease—whether running to catch a bus, climbing stairs, or just standing on one leg to tie our shoe—your hips are working a lot more than you might realize. They’re the behind-the-scenes powerhouse in nearly every move you make.
Strong, healthy hips can be the difference between living pain-free and waddling through your day. If you’ve ever wondered how to keep your hips strong, recover from lingering pain, or just move better, this guide is for you. We’re counting down from helpful to essential.
7. Take It Slow and Listen to Your Body
Begin too hard, too soon, or a new exercise routine, and you might end up worse than when you started. Dr. Shane J. Nho, an orthopedic sports medicine surgeon, stresses doing gentle mobility exercises first and then progressing into strength training and daily activities. That gradual build-up, particularly after an injury, is the key. A physical therapist can keep you on course and prevent setbacks. It’s not about speed—steady, guided improvement keeps you healing correctly and moving more confidently with time.
6. Incorporate Loaded Carries into Your Training
You don’t have to be a bodybuilder to get the benefits of carrying weight. Loaded carries, such as farmer’s walks or suitcase carriers, are perhaps one of the most underappreciated tools for hip and core stability. Walking with weight causes your body to recruit the muscles that circle your hips, particularly the gluteus medius. Carrying one dumbbell on one side of your body enhances that muscle recruitment even further. If you’re just getting started or recovering from an injury, carrying equal weight in both hands is a great place to begin. Over time, try one-sided carries to challenge your balance and strength even further.
5. Focus on the Right Hip Strengthening Moves
It’s not just about squats and lunges. For truly strong and stable hips, you’ll want to focus on exercises that specifically target your gluteus medius and other key muscles. Moves like clamshells, standing or side-lying leg lifts, and banded bridges are great for improving pelvic stability and reducing pain in the hips, knees, and lower back.
To build hip extension strength, go for exercises like glute bridges, step-ups, and hip thrusts. These moves help power everyday movements like walking, running, and getting up from a chair.
4. Combine Physical Therapy and Chiropractic Care
If you’re recovering from a hip injury—especially something like a tear in the gluteus medius or minimus—don’t go it alone. Physical therapy can help reduce pain and rebuild strength through tailored exercises and hands-on techniques. Chiropractic care adds another layer of support by improving joint alignment and stability. At Miami’s ASR Sports Medicine, for instance, combined treatment is applied to accelerate recovery and prevent subsequent injury. It is always a good idea to work with a team of experts to keep all your bases covered.
3. Detect Hip Injuries Early
Hip or buttock pain, limping, leg weakness when you raise your leg, or swelling that increases when you move—these are warning signs your body needs you to recognize. Neglecting them can cause more significant problems later on. An early diagnosis, usually by a physical examination and imaging tests, enables rapid and better treatment. Whether it is rest, physical therapy, or other treatments, catching on to symptoms sooner can avoid long-term issues and lower your risk of surgery.
2. Know How Important Your Hips Are
Your hips aren’t in your body solely to assist with sitting or walking—they’re at the heart of how your entire body functions. The gluteus medius stabilizes your pelvis when you stand on one leg, and the gluteus maximus drives almost every step, jump, or sprint. These muscles’ weakness can lead to issues elsewhere in your body, such as in your knees or lower back.
Sitting too much can ruin everything—tightening your hip flexors, weakening your glutes, and pushing your pelvis out of whack. In short, when your hips don’t function properly, the rest of your body pays the price.
1. Make Hip Strength a Lifelong Habit
Want to safeguard your hips and remain active in the years to come? Make hip strength and stability a part of your daily routine. It doesn’t require hours at the gym—simply dedicated, focused exercise a few times a week. Throw in some loaded carries, listen to how your body’s feeling, and don’t neglect small aches and pains. If you’re an athlete, a weekend warrior, or just want to move without discomfort, stronger hips make everything easier. Treat them well, and they’ll treat you well.
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