These four exercises are designed to help strengthen and stabilize hypermobile hips and come directly from a movement and mobility coach. If you experience hip pain, pinching sensations, instability, or lingering discomfort in your lower back or knees, hypermobility may be a contributing factor. In these cases, focusing on stability rather than additional stretching can be more beneficial.
While movement can be powerful, it can also be counterproductive if performed incorrectly. Always pay attention to how your body responds and consider consulting a physical therapist or medical professional before beginning any new exercise routine.
Andy Hsieh, movement specialist and owner of Movement Reborn, emphasizes a whole-body approach. He explains that improving hip stability may also involve addressing factors such as nervous system regulation or recovery habits alongside your workouts. If you plan to try these exercises, follow his guidance closely and allow yourself time to progress. Below are some of the key benefits these movements can offer your hips.
Understanding the Purpose of These Hip Exercises
“Learning how to stabilize the hip isn’t just about the hip itself,” Hsieh explains. “It’s about the connection from the feet through the knees, into the hips, and up through the rest of the body.” In other words, hip discomfort often signals an issue elsewhere along this chain, forcing the hips to compensate.
When hips feel unstable, the joints may not move or sit correctly, making actions like squatting or lunging uncomfortable. You might also notice your hips pushing outward to compensate when the knee collapses inward during lower-body movements.
1. Glute and Quad Engagement Drill
Stand with most of your weight on one leg and gently draw that hip inward. From there, firmly contract your glutes and quadriceps, helping to straighten the knee without locking it out or hyperextending. Since hip instability often affects knee stability, this drill helps activate the glutes, quads, and knees together, supporting proper joint alignment.
2. Controlled Static Kneeling Lunge
Begin in a kneeling position with your front knee stacked directly over your ankle. Slightly pull the knee back while shifting your torso forward over the front foot. Then, draw the hip subtly back and inward as you guide the knee to track in line with the pinky toe, preventing it from collapsing inward.
This subtle positioning helps ensure correct joint stacking and alignment, reducing the need for compensation elsewhere. With proper alignment, transitioning from kneeling or lunging positions becomes safer and places less strain on the hips.
3. Banded Frog Pump Bridge
Sit down with a resistance band looped just above your knees, then lie back and bring the soles of your feet together, allowing the knees to fall outward. Press your knees gently into the band as you lift your hips into a bridge, squeezing your glutes at the top.
Exhale as you engage your glutes and feel your ribcage settle downward, which helps activate the core, particularly the lower abdominals. At the top position, aim to maintain tension through the glutes and abs while forming a straight line from your knees to your shoulders.
Aim for five to six slow, controlled repetitions throughout the day.
4. Passive Core Stability Activation
Lie on your back with your knees bent and feet placed hip-width apart. Locate your belly button and rest your hands just below it. Perform a gentle cough to feel your abdominal muscles engage, then try to maintain that tension.
While holding this engagement, lift one leg off the floor. If possible, raise the second leg so both are bent at 90 degrees. As you exhale, draw your ribs downward and engage your core fully; your tailbone may lift slightly off the floor.
Practice this sequence until you can lift your legs using your lower abdominals rather than your hips. This helps train your core muscles to support movement, reducing reliance on the hip flexors. Slowly lower your legs with control, maintaining core engagement as you reset your breath.
Instead of letting your hips take on all the work, allow your glutes and core to share the load. These muscles play a crucial role in stability and deserve consistent activation.
