8 Essential Exercises for Hip Strength and Mobility in 2025

In our increasingly sedentary world, hip pain and stiffness are becoming all too common. From long hours spent at a desk to repetitive strain from sports or daily activities, our hips bear a significant burden. Neglecting their health can lead to a cascade of issues, affecting your back, knees, and overall mobility, significantly impacting your quality of life. Medically, this is often linked to weak gluteal muscles and tight hip flexors, a direct result of modern lifestyles.

However, you can take proactive control. Making a lifestyle change that incorporates targeted strengthening and mobility work is a powerful, scientifically-backed strategy to protect these crucial joints. This guide is designed to provide more than just generic advice; it offers a detailed, step-by-step roadmap to building resilient, pain-free hips. We will explore a comprehensive set of exercises for hip health, focusing on proper form and practical application.

Whether you're an athlete aiming to enhance performance, a busy professional seeking relief from desk-related discomfort, or an individual navigating rehabilitation, these movements provide a complete toolkit. At The Lagom Clinic in Bristol, we champion this holistic approach, empowering patients with the knowledge to actively improve their physical wellbeing and reclaim their movement. This article will equip you with actionable techniques to support your hip health for the long term.

1. Clamshells: The Foundation for Hip Stability

The clamshell is a deceptively simple yet highly effective exercise for the hips, specifically targeting the gluteus medius. This muscle, located on the outer surface of the pelvis, is a primary stabiliser for the hip and pelvis. When it's weak, it can lead to a cascade of issues, including poor movement patterns and pain in the lower back, hips, and knees. The clamshell isolates this crucial muscle, making it a cornerstone of rehabilitation and pre-habilitation programmes.

This exercise is particularly vital for individuals in Bristol leading active lifestyles, from runners aiming to prevent IT band syndrome to office workers seeking to counteract the effects of prolonged sitting. By strengthening the external hip rotators, clamshells improve pelvic stability, which is essential for efficient and pain-free movement in daily activities and sports.

How to Perform the Clamshell Correctly

Mastering the form is key to activating the right muscles and avoiding compensation from other areas.

1. Starting Position: Lie on your side with your hips and knees bent at a comfortable angle (roughly 45 degrees). Rest your head on your lower arm and use your top arm to brace yourself on the floor in front of you. Ensure your hips are stacked directly on top of each other, perpendicular to the floor.
2. Movement: Keeping your feet together, engage your core and slowly raise your top knee towards the ceiling. The movement should resemble a clamshell opening.
3. Peak Contraction: Lift your knee as high as you can without allowing your hips to roll backwards or your pelvis to tilt. Pause for a moment at the top to feel the muscle engagement in your outer hip and glute.
4. Controlled Return: Slowly lower your knee back to the starting position.

Health Tip: The goal is not a large range of motion but a controlled, precise activation of the gluteus medius. If you feel your lower back arching or your body rolling, you have gone too far. This prevents compensatory patterns that can lead to strain.

Progression and Implementation

To make this a staple in your routine, start with the basic movement and progress as you get stronger.

• For Beginners: Aim for 2-3 sets of 12-15 repetitions on each side, focusing purely on form.
• Intermediate Progression: Once you can complete the sets without losing form, add a resistance band around your thighs, just above the knees, to increase the challenge. This is a common progression seen in physiotherapy clinics to build strength effectively.
• Lifestyle Change: Incorporate clamshells into your warm-up routine before a run or a workout, or as part of a dedicated strengthening programme 2-3 times per week. They are an excellent lifestyle addition for anyone looking to improve their hip health and overall functional movement.

2. Hip Thrusts: The Powerhouse for Glute Strength

While clamshells focus on hip stability, the hip thrust is the undisputed champion for building powerful hip extension. This exercise specifically targets the gluteus maximus, the largest muscle in the body, which is responsible for extending the hip. Strong glutes are not just for aesthetics; they are fundamental for athletic power, protecting the lower back from injury, and improving posture, making this one of the most vital exercises for hip development.

Popularised by strength coach Bret Contreras, the hip thrust is a cornerstone in programmes for everyone from Olympic sprinters developing explosive power to individuals in rehabilitation for lower back pain. For Bristol’s active community, from powerlifters to weekend warriors, mastering this movement translates directly to improved performance and a more resilient, functional body that can better handle the demands of both sport and daily life.

How to Perform the Hip Thrust Correctly

Proper form is crucial to maximise glute activation and prevent strain on the lower back.

1. Starting Position: Sit on the floor with your upper back (just below your shoulder blades) against the edge of a sturdy bench. Place your feet flat on the floor, hip-width apart, with your knees bent. If using a barbell, roll it over your legs so it rests in the crease of your hips.
2. Movement: Keeping your chin tucked, drive through your heels to lift your hips towards the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the movement.
3. Peak Contraction: Squeeze your glutes powerfully at the top of the lift. Ensure your shins are vertical and your core is engaged to prevent your lower back from arching. Hold this position for a second.
4. Controlled Return: Lower your hips back down towards the floor in a controlled manner, ready for the next repetition.

Health Tip: Maintain a "chin-tucked" position throughout the exercise. Looking forward, rather than up at the ceiling, helps keep your spine in a neutral position and encourages proper glute engagement instead of lumbar hyperextension, a common cause of lower back pain.

Progression and Implementation

Start with your bodyweight to master the form before adding external load.

• For Beginners: Aim for 3 sets of 10-15 repetitions using only your bodyweight. Focus on achieving a strong mind-muscle connection with your glutes.
• Intermediate Progression: Once you can perform bodyweight sets with perfect form, add a barbell across your hips. Start with an empty bar and gradually increase the weight. Using a barbell pad is highly recommended to prevent discomfort.
• Lifestyle Change: Hip thrusts are an ideal primary strength exercise. Incorporate them into your lower body workout days, 1-2 times per week. They serve as a powerful tool for anyone looking to build serious glute strength, improve athletic performance, and support overall hip health.

3. 90/90 Hip Stretch: Unlocking Comprehensive Mobility

The 90/90 hip stretch is a powerful and comprehensive mobility exercise that uniquely addresses both hip internal and external rotation in a single position. By setting both legs at 90-degree angles, this stretch systematically targets deep hip muscles, including the piriformis, glutes, and hip flexors. It is an exceptional tool for unwinding the stiffness that accumulates from prolonged sitting, a common issue for many busy professionals in Bristol.

This particular stretch is a favourite among physical therapists and yoga instructors for its ability to improve the range of motion in the hip joint safely. For athletes, it can help enhance performance and reduce injury risk, while for office workers, it provides essential relief and helps restore natural hip function. Its versatility makes it a cornerstone of both rehabilitation and proactive wellness programmes.

How to Perform the 90/90 Hip Stretch Correctly

Proper alignment is crucial to isolate the correct muscles and gain the full mobility benefits.

1. Starting Position: Sit on the floor. Position your front leg so your shin is parallel to the front of your mat, with your knee bent at 90 degrees. Position your back leg out to the side, also with the knee bent at 90 degrees. Your front foot should align with your back knee.
2. Posture: Sit up tall, creating a long spine. Try to keep both sitting bones on the floor, though the one on the side of your back leg may lift slightly. Place your hands on the floor for support if needed.
3. The Stretch: To deepen the stretch in the front (externally rotated) hip, gently hinge forward from your hips over your front shin, keeping your back straight. To target the back (internally rotated) hip, rotate your torso towards your back leg.
4. Hold and Breathe: Hold each position for 30-60 seconds, breathing deeply to help the muscles relax. Slowly return to the upright position and carefully switch sides.

Health Tip: The goal is a gentle, sustained stretch, not sharp pain. If you cannot sit upright comfortably, place a cushion or yoga block under your hips for support to maintain good posture. This modification ensures you can achieve the stretch without compromising your spinal alignment.

Progression and Implementation

Integrate this stretch into your routine to combat hip tightness and improve flexibility over time.

• For Beginners: Focus on mastering the starting position and sitting upright without leaning. Use your hands for support and hold for shorter durations (20-30 seconds).
• Intermediate Progression: Once comfortable, begin to add the forward hinge and torso rotation. You can also press the knee of your back leg gently towards the floor to increase the internal rotation stretch.
• Lifestyle Change: The 90/90 is an ideal stretch for your post-workout cool-down or as part of a daily mobility routine, especially if you spend long hours sitting. Performing it 3-4 times a week can significantly improve hip health and function.

4. Single-Leg Romanian Deadlifts: Forging Balance and Power

The Single-Leg Romanian Deadlift (RDL) is a powerful unilateral exercise that enhances balance, stability, and posterior chain strength. This advanced hip hinge movement targets the glutes and hamstrings of the standing leg while engaging the core and deep stabilising muscles of the hip. By training one side at a time, it exposes and corrects strength imbalances between legs, which is critical for efficient, injury-free movement.

This exercise is a staple in programmes for runners looking to improve single-leg stability and power, as well as in rehabilitation settings to restore functional movement patterns post-injury. For Bristol's active community, incorporating the Single-Leg RDL builds a resilient lower body, crucial for navigating the city's hills or participating in weekend sports. It directly improves the hip's ability to control movement, a fundamental skill for almost every athletic endeavour.

How to Perform the Single-Leg RDL Correctly

Precision is vital to reap the benefits of this challenging exercise. Start with bodyweight only to perfect the form.

1. Starting Position: Stand on one leg with a slight, soft bend in the knee. Engage your core and find a focal point in front of you to aid balance.
2. Movement: Hinge forward at your hips, extending your non-standing leg straight behind you for counterbalance. Your torso and extended leg should move as one unit, forming a straight line from your head to your heel.
3. Peak Contraction: Lower your torso until it is nearly parallel to the floor, or as far as you can while maintaining a flat back and balance. You should feel a deep stretch in the hamstring of your standing leg.
4. Controlled Return: Squeeze the glute of your standing leg to drive your hips forward and return to the starting position with control.

Health Tip: The movement originates from the hips, not the back. Focus on pushing your hips backwards as you lower, rather than simply bending over. This ensures the glutes and hamstrings are doing the work and protects the lumbar spine from excessive load.

Progression and Implementation

Begin by mastering the bodyweight version before considering adding external load.

• For Beginners: Perform 2-3 sets of 8-10 repetitions per leg. Hold onto a wall or chair for support if balance is a significant challenge.
• Intermediate Progression: Once you can perform the sets with perfect form and control, hold a light dumbbell or kettlebell in the hand opposite your standing leg to add resistance.
• Lifestyle Change: This is an excellent addition to any strength training routine focused on lower body or functional movement. Include it 2-3 times per week, after a proper warm-up, to build unilateral strength and improve neuromuscular control, which are key lifestyle enhancements for long-term hip health.

5. Lateral Lunges: Mastering Side-to-Side Strength

While many traditional exercises focus on forward and backward motion (the sagittal plane), the lateral lunge champions movement in the frontal plane. This dynamic exercise is exceptional for building hip strength and mobility, specifically targeting the inner thighs (adductors) and outer hips (abductors), alongside the glutes and quadriceps. Neglecting this side-to-side movement can lead to muscle imbalances, limiting athletic potential and increasing injury risk.

Lateral lunges are a cornerstone in conditioning for sports that require quick changes of direction, such as basketball, tennis, or skiing. For Bristol's active population, incorporating these exercises for hip strength can translate to better performance on the court and greater stability navigating daily life. This movement pattern strengthens the hips in a way that protects the knee joints from lateral forces.

How to Perform the Lateral Lunge Correctly

Proper form is crucial to engage the correct muscles and safeguard your joints, particularly your knees and lower back.

1. Starting Position: Stand with your feet hip-width apart, chest up, and core engaged. Keep your hands clasped in front of your chest or placed on your hips.
2. Movement: Take a large step directly out to one side, keeping your other leg straight. As you step, send your hips back and down, bending the knee of your lunging leg.
3. Peak Contraction: Lower your hips until your thigh is parallel to the floor, or as low as your mobility allows. Ensure your lunging knee tracks in line with your foot and does not extend past your toes. You should feel a stretch in the inner thigh of your straight leg.
4. Controlled Return: Push off powerfully from the heel of your lunging foot to return to the starting position.

Health Tip: The movement should originate from your hips, not your knees. Think of it as sitting back into a chair that is off to your side, keeping your torso upright and your spine neutral. This hip-dominant pattern protects the knee joint from valgus collapse (caving inward).

Progression and Implementation

Start with bodyweight to master the form before adding resistance.

• For Beginners: Perform 2-3 sets of 8-10 repetitions on each side. Focus on a controlled tempo and achieving a good depth without compromising form.
• Intermediate Progression: To increase the challenge, hold a dumbbell or kettlebell at your chest (a goblet hold). This adds load and further engages your core for stability.
• Lifestyle Change: Lateral lunges are an excellent addition to a warm-up sequence to activate the hips or as a primary movement in a lower-body strength workout. Integrating them 2-3 times per week can significantly improve lateral hip stability and functional strength.

6. Fire Hydrants: Building Lateral Hip Strength

The fire hydrant, named for its distinctive leg-lifting motion, is a fundamental bodyweight exercise that excels at targeting the outer hip muscles. Much like the clamshell, it focuses on the gluteus medius and minimus, but from a different, quadruped (all-fours) position. This variation challenges hip stability and core control in a unique way, forcing your body to resist rotation while moving the leg.

This exercise is particularly beneficial for athletes in Bristol involved in sports requiring lateral movement, such as tennis or football, as well as individuals looking to improve balance and reduce the risk of falls. By strengthening the hip abductors, fire hydrants contribute to a stable pelvis, which is the foundation for efficient walking, running, and climbing stairs. This makes it a key component in both fitness routines and physical therapy protocols.

How to Perform the Fire Hydrant Correctly

Proper form is crucial to isolate the glutes and protect the lower back from strain.

1. Starting Position: Begin on all fours, with your hands directly under your shoulders and your knees directly under your hips. Your back should be flat, forming a "tabletop" position. Engage your core by gently drawing your belly button towards your spine.
2. Movement: Keeping your knee bent at a 90-degree angle, slowly lift one leg out to the side. The movement should be initiated from your glute and hip.
3. Peak Contraction: Raise your leg as high as you can without shifting your weight to the opposite side or arching your back. Your pelvis should remain level and square to the floor. Pause briefly at the top of the movement.
4. Controlled Return: Slowly and with control, lower your knee back to the starting position.

Health Tip: Avoid the common mistake of tilting your torso to lift the leg higher. The focus should be on a pure, controlled hip abduction, not on achieving maximum height through compensation. This ensures the target muscle is working and protects your spine.

Progression and Implementation

Integrate fire hydrants into your routine by starting with the basics and adding resistance as you gain strength.

• For Beginners: Aim for 2-3 sets of 10-15 repetitions per side. Concentrate on slow, deliberate movements and maintaining a stable core.
• Intermediate Progression: To increase the challenge, place a resistance band around your thighs, just above your knees. You can also add light ankle weights for further resistance.
• Lifestyle Change: Fire hydrants are an excellent activation exercise to include in your warm-up before a lower-body workout or a run. They can also be part of a dedicated hip-strengthening circuit, performed 2-3 times per week to improve overall hip function and stability.

7. Pigeon Pose Hip Flexor Stretch

The Pigeon Pose, a classic yoga asana, is a powerful and deep stretch for the hips. It primarily targets the external hip rotators, such as the piriformis, and lengthens the psoas, a major hip flexor. Tightness in these areas is a common complaint, particularly for office workers who spend hours sitting or athletes engaged in repetitive leg movements, which can lead to lower back pain and restricted hip mobility. This pose offers a profound release, making it one of the most effective static exercises for hip health.

This stretch is a staple in recovery protocols for runners, cyclists, and anyone in Bristol looking to counteract the negative effects of a sedentary lifestyle. By improving flexibility and releasing deep-seated tension in the glutes and hip flexors, the Pigeon Pose helps restore a natural range of motion, which is crucial for pain-free movement in everyday activities.

How to Perform the Pigeon Pose Correctly

Proper alignment is vital to get the most out of this stretch and protect your joints, especially the knee.

1. Starting Position: Begin on all fours in a tabletop position. Bring your right knee forward and place it behind your right wrist. Angle your right shin so your right foot is somewhere in front of your left hip.
2. Movement: Gently slide your left leg straight back, lowering your hips towards the floor. Ensure your back leg is straight and not turned outwards.
3. Peak Stretch: Rest your hands on the floor in front of you to support your upper body. You should feel a deep stretch in your right outer hip and glute, and in the front of your left hip. For a deeper stretch, you can walk your hands forward and lower your torso over your front leg.
4. Hold and Breathe: Hold the position for 30-60 seconds, breathing deeply to help your muscles relax into the stretch. Slowly come out of the pose and repeat on the other side.

Health Tip: Never force the stretch. If you feel any sharp pain in your knee, ease off immediately. Use a yoga block or a folded blanket under the hip of the bent leg for support if your hips are tight. This modification protects the knee joint from undue torque.

Progression and Implementation

Integrate this stretch carefully into your routine to safely improve your hip flexibility.

• For Beginners: Start with shorter holds (20-30 seconds) and use props for support. The focus should be on maintaining good form and breathing, not on how low you can get.
• Intermediate Progression: As your flexibility improves, increase the hold time to 60-90 seconds and try lowering your chest closer to the floor. You can also explore variations to deepen the stretch. Beyond the Pigeon Pose, you might also consider exploring other essential yoga poses for beginners that can further enhance your hip mobility and overall well-being.
• Lifestyle Change: Pigeon Pose is best performed after a workout or run when your muscles are warm. Incorporate it into your cool-down routine 3-4 times per week to effectively release tension and improve your long-term hip health.

8. Glute Bridges: The Cornerstone of Posterior Chain Strength

The glute bridge is a foundational exercise for building a strong posterior chain, specifically targeting the gluteus maximus, hamstrings, and lower back extensors. As one of the most accessible yet powerful exercises for hip health, it teaches proper hip extension, which is a fundamental movement pattern for everything from walking and climbing stairs to lifting heavy objects. A weak posterior chain can lead to poor posture and an over-reliance on the lower back, often resulting in pain and injury.

This exercise is a staple in programmes designed by physical therapists and fitness trainers across Bristol, from lower back rehabilitation protocols to prenatal fitness routines. By activating and strengthening the glutes, it helps stabilise the pelvis and reduces the strain on the lumbar spine, making it an invaluable tool for both performance enhancement and pain management.

How to Perform the Glute Bridge Correctly

Proper form is crucial to engage the glutes effectively and protect the lower back.

1. Starting Position: Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Your heels should be close enough that you can just touch them with your fingertips. Rest your arms by your sides with your palms facing down.
2. Movement: Brace your core and drive through your heels to lift your hips off the floor. Squeeze your glutes powerfully as you raise your hips until your body forms a straight line from your shoulders to your knees.
3. Peak Contraction: Pause at the top of the movement for one to two seconds, focusing on a strong gluteal contraction. Ensure you are not arching your lower back; the work should come from your hips and glutes.
4. Controlled Return: Slowly lower your hips back down to the starting position with control.

Health Tip: Avoid hyperextending your lower back at the top. The goal is to achieve full hip extension driven by the glutes, not to create a large arch in your spine. A simple cue is to think about tucking your tailbone slightly at the top of the movement.

Progression and Implementation

Start with the basic glute bridge and advance as you build strength and control.

• For Beginners: Aim for 2-3 sets of 12-15 repetitions, concentrating on the mind-muscle connection with your glutes.
• Intermediate Progression: Progress to a single-leg glute bridge by lifting one foot off the floor and performing the movement. This variation dramatically increases the challenge to your core and hip stability.
• Lifestyle Change: Glute bridges are an excellent activation exercise to include in your warm-up before workouts, especially on leg days. They can also be integrated into a core strengthening routine or a rehabilitation programme 2-3 times per week to improve hip function and alleviate back pain.

Key Features Comparison of 8 Hip Exercises

Exercise	Implementation Complexity	Resource Requirements	Expected Outcomes	Ideal Use Cases	Key Advantages
Clamshells	Low – simple side-lying movement	Minimal equipment (mat, optional resistance band)	Hip stability, gluteus medius activation	Physical therapy, sports training, beginners	Easy to learn, low joint impact, corrects imbalances
Hip Thrusts	Moderate – requires bench and technique	Bench, optional barbell	Gluteus maximus strength and hypertrophy	Powerlifting, sprint training, rehab	Builds strength and size, improves hip power
90/90 Hip Stretch	Low – static seated stretch	None	Enhanced hip internal/external rotation	Mobility work, office wellness, yoga	Improves mobility, addresses sitting tightness
Single-Leg Romanian Deadlifts	Moderate – balance and hip hinge required	Minimal (bodyweight or dumbbells)	Balance, posterior chain strength, stability	Functional training, rehab, running	Improves balance, addresses muscle imbalances
Lateral Lunges	Moderate – multi-planar dynamic movement	None or light weights	Lateral hip strength and mobility	Sports conditioning, injury prevention	Enhances lateral strength, improves mobility
Fire Hydrants	Low – quadruped hip abduction	None or ankle weights	Gluteus medius activation, hip stability	Rehab, postpartum fitness, Pilates	Easy at home, targets neglected muscles
Pigeon Pose Hip Flexor Stretch	Low – static deep stretch	None	Hip flexor and rotator flexibility	Yoga, recovery, flexibility improvement	Deep stretch, calming, multiple modifications
Glute Bridges	Low – simple hip extension	Minimal (mat)	Glute activation, hip mobility, posture	Beginners, rehab, prenatal fitness	Safe, versatile, foundation for advanced moves

Integrating Hip Health into Your Daily Life

You now have a robust toolkit of eight powerful exercises for hip mobility, strength, and rehabilitation. From foundational movements like Clamshells and Glute Bridges to more dynamic exercises such as Lateral Lunges and Single-Leg Romanian Deadlifts, you have a comprehensive roadmap to enhance your hip function. The journey, however, doesn’t end with your workout session. True, lasting hip health is achieved when you integrate these principles into your daily life, creating a holistic system of support for one of your body’s most crucial joint complexes.

From Isolated Exercises to Everyday Habits

The real value of mastering these exercises for the hip lies in their transferability to everyday movements. Strong glutes from Hip Thrusts help you climb stairs with ease, while the mobility gained from the 90/90 Stretch allows you to sit comfortably on the floor. Think of this as more than a list of exercises; it's a new way of approaching movement. The goal is to build a body that is resilient, balanced, and prepared for the demands of a busy professional life, an active family lifestyle, or competitive sports.

To bridge the gap between your exercise mat and your daily routine, consider these actionable lifestyle changes:

• Combat Sedentary Behaviour: For those in office-based roles, prolonged sitting is a primary antagonist to hip health. Set a timer to stand, stretch, and walk around for a few minutes every hour. This simple act counteracts the shortening of hip flexors and reactivates dormant glute muscles. A standing desk can be a valuable tool in this lifestyle shift.
• Mindful Posture: Pay attention to how you stand and sit. Avoid slouching, which can tilt your pelvis and place undue strain on your hips and lower back. Aim for a neutral spine, with your shoulders back and your core gently engaged. Proper ergonomics at your workstation is a key lifestyle factor.
• Integrate Micro-Movements: Your day is full of opportunities for movement. While waiting for the kettle to boil, perform a few standing Fire Hydrants. During a long conference call, you can discreetly practice Glute Bridges if you're working from home. To maintain overall hip health throughout your day, consider incorporating some easy standing desk exercises to keep your joints mobile and muscles active.
• Stay Hydrated and Eat Well: Proper nutrition and hydration are crucial for joint health. Anti-inflammatory foods like fatty fish, nuts, and leafy greens can help manage joint discomfort, while adequate water intake keeps cartilage healthy.

Your Path to Sustainable Hip Health

Consistency is far more impactful than intensity. A short, daily routine incorporating a few of these hip exercises will yield better long-term results than one exhaustive weekly session. Listen to your body, paying close attention to signals of fatigue or discomfort, and never push through sharp pain. The objective is to build a sustainable practice that supports your goals, whether that's running a personal best, keeping up with your children, or simply moving through life without pain.

By prioritising these foundational movements, you are investing in your long-term well-being. Strong, mobile hips are central to a pain-free back, stable knees, and powerful athletic performance. You are not just doing "exercises for hip"; you are building a foundation for a more active, resilient, and confident life.

---

If you're experiencing persistent hip pain or want a professionally guided, personalised plan to achieve your health goals, our team at The Lagom Clinic is here to help. We specialise in musculoskeletal health and lifestyle medicine, providing comprehensive assessments and bespoke exercise prescriptions to help you move better and live fully. Book your consultation today at The Lagom Clinic and take the first step towards optimal hip health.